Swim Train
Make waves in just 8 weeks—transform your swim technique, endurance, and speed with every stroke. Dive in and unleash your potential!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 2 | Lat Pulldown | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 3 | Incline Bench Press (Barbell) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 4 | Seated Row (Cable) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 5 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @6 |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 10 reps | @7 |
| 7 | Bicep Curl (Dumbbell) | 3 | 10 reps | @7 |
| 8 | Bicep Curl (Cable) | 3 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 4 | 10 reps | @7 |
| 2 | Hamstring Curl | 3 | 10 reps | @7 |
| 3 | Leg Press | 4 | 10 reps | @7 |
| 4 | Romanian Deadlift (Barbell) | 3 | 10 reps | @7 |
| 5 | Back Extension (Weighted) | 3 | 10 reps | @7 |
| 6 | Lying Leg Curl | 3 | 10 reps | @7 |
| 7 | Standing Calf Raise | 3 | 10 reps | @7 |
| 8 | Single Leg Press | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 2 | Incline Bench Press (Barbell) | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 3 | Chest Fly (Machine) | 3 | 12 reps | @7 |
| 4 | Chest Fly (Dumbbell) | 3 | 10 reps | @6 |
| 5 | Bench Press (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 10 reps | @6 | ||
| 1 | 8 reps | @6 | ||
| 6 | Upright Row (Barbell) | 3 | 10 reps | @7 |
| 7 | Front Raise | 3 | 10 reps | @7 |
| 8 | Lateral Raise (Dumbbell) | 3 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 2 | Lat Pulldown (Close Grip) | 1 | 10 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 3 | Seated Wide-Grip Row (Cable) | 1 | 12 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 4 | Single Arm Row (Cable) | 3 | 10 reps | @7 |
| 5 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @7 |
| 6 | Shoulder Press (Plate Loaded) | 1 | 10 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 7 | Bicep Curl (Barbell) | 3 | 10 reps | @7 |
| 8 | Alternating Dumbbell Curl | 3 | 12 reps | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Swim Train is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 50 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.
Swim Train 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Swim Train 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
