Simply Swole
Simply science based and results driven. If you cant hit 6 reps lower the weight. Once you get to 10 reps increase the weight. Max effort is how you grow.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–10 reps | @10 |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 6–10 reps | @10 |
| 3 | Chest Fly (Cable) | 3 | 6–10 reps | @10 |
| 4 | Seated Row (Machine) | 3 | 6–10 reps | @10 |
| 5 | Overhead Press (Dumbbell) | 3 | 6–10 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 6–10 reps | @10 |
| 7 | Shrug (Dumbbell) | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 6–10 reps | @10 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 6–10 reps | @10 |
| 3 | Leg Extension | 3 | 6–10 reps | @10 |
| 4 | Leg Curl | 3 | 6–10 reps | @10 |
| 5 | Standing Calf Raise | 3 | 6–10 reps | @10 |
| 6 | Seated Calf Raise | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Cable) | 3 | 6–10 reps | @10 |
| 2 | Tricep Rope Push Down (Cable) | 3 | 6–10 reps | @10 |
| 3 | Cable Crunch | 3 | 6–10 reps | @10 |
| 4 | Spider Curl | 3 | 6–10 reps | @10 |
| 5 | Seated Dip (Machine) | 3 | 6–10 reps | @10 |
| 6 | Decline Crunch (Weighted) | 3 | 12–20 reps | @10 |
| 7 | Hyperextension | 3 | 6–10 reps | @10 |
| 8 | Hammer Curl (Dumbbell) | 3 | 6–10 reps | @10 |
| 9 | Overhead Tricep Extension (Dumbbell) | 3 | 6–10 reps | @10 |
| 10 | Reverse Abs Crunch (Bodyweight) | 3 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | KAS Glute Bridge | 3 | 6–10 reps | @10 |
| 2 | Reverse Lunge (Dumbbell) | 3 | 6–10 reps | @10 |
| 3 | Sumo Squat | 3 | 6–10 reps | @10 |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 6–10 reps | @10 |
| 5 | Box Jump | 3 | 8 reps | @10 |
| 6 | 100m Sprint | 5 | 1 rep | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Simply 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 12 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 60 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.
Simply Swole is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Simply 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
