Superhero Swole
Unleash your inner hero in just 6 weeks—transform your strength and physique with 30 days of powerful workouts designed for everyday champions.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 4 | 15–20 reps |
| 2 | Seated Overhead Press (Dumbbell) | 4 | 8–12 reps |
| 3 | Y Raise | 3 | 10–15 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 5 | Chest Fly (Machine) | 2 | 12–15 reps |
| 6 | Lat Pulldown (Single Arm) | 2 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Skull Crusher | 4 | 12–15 reps |
| 2 | Incline Curl (Dumbbell) | 4 | 12–15 reps |
| 3 | Wrist Curls | 4 | 15–20 reps |
| 4 | Leg Extension | 3 | 12–15 reps |
| 5 | Leg Curl | 3 | 12–15 reps |
| 6 | Hanging Leg Raise | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 4 | 8–12 reps |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 8–12 reps |
| 3 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| 4 | Lateral Raise (Cable) | 3 | 10–15 reps |
| 5 | Face Pull | 3 | 15–20 reps |
| 6 | Deficit Push Up | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 8–10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 3 | Bicep Curl (EZ Bar) | 3 | 10–15 reps |
| 4 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps |
| 5 | Hammer Curl | 3 | 8–12 reps |
| 6 | Cable Crunch | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Machine) | 4 | 12–15 reps |
| 2 | Incline Chest Press (Machine) | 4 | 8–12 reps |
| 3 | Bench Press (Dumbbell) | 3 | 8–12 reps |
| 4 | T-Bar Row | 3 | 8–12 reps |
| 5 | Lat Pulldown | 2 | 15–20 reps |
| 6 | Lateral Raise (Machine) | 2 | 20–30 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Superhero Swole is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Superhero Swole is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Superhero Swole is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
