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BoostcampPNG

Swoliosis

by Mike M.
1 athletes joined

Program Description

Mostly hypertrophy, bit of strength as well. Deload after week 6,10 and 12 as needed. Low rep sets; 2 down, explode up. Accessories; 2 down, 2 up.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2024 02:11
  • Last Edited
    May 07, 2024 10:50
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
2
Stiff Leg Deadlift
4
6-8 reps
3
Leg Press
3
10-12 reps
4
Leg Curl
3
10-12 reps
5
Standing Calf Raise
3
6-8 reps
6
Seated Calf Raise
3
8-10 reps
7
Cable Crunch
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
2
Stiff Leg Deadlift
4
6-8 reps
3
Leg Press
3
10-12 reps
4
Leg Curl
3
10-12 reps
5
Standing Calf Raise
3
6-8 reps
6
Seated Calf Raise
3
8-10 reps
7
Cable Crunch
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
2
Stiff Leg Deadlift
4
6-8 reps
3
Leg Press
3
10-12 reps
4
Leg Curl
3
10-12 reps
5
Standing Calf Raise
3
6-8 reps
6
Seated Calf Raise
3
8-10 reps
7
Cable Crunch
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
2
Stiff Leg Deadlift
4
6-8 reps
3
Leg Press
3
10-12 reps
4
Leg Curl
3
10-12 reps
5
Standing Calf Raise
3
6-8 reps
6
Seated Calf Raise
3
8-10 reps
7
Cable Crunch
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
2
Stiff Leg Deadlift
4
6-8 reps
3
Leg Press
3
10-12 reps
4
Leg Curl
3
10-12 reps
5
Standing Calf Raise
3
6-8 reps
6
Seated Calf Raise
3
8-10 reps
7
Cable Crunch
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
2
Stiff Leg Deadlift
4
6-8 reps
3
Leg Press
3
10-12 reps
4
Leg Curl
3
10-12 reps
5
Standing Calf Raise
3
6-8 reps
6
Seated Calf Raise
3
8-10 reps
7
Cable Crunch
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
5
5 reps
3
Leg Press
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Standing Calf Raise
5
5 reps
6
Seated Calf Raise
3
8-10 reps
7
Cable Crunch
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
5
5 reps
3
Leg Press
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Standing Calf Raise
5
5 reps
6
Seated Calf Raise
3
8-10 reps
7
Cable Crunch
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
5
5 reps
3
Leg Press
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Standing Calf Raise
5
5 reps
6
Seated Calf Raise
3
8-10 reps
7
Cable Crunch
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Stiff Leg Deadlift
5
5 reps
3
Leg Press
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Standing Calf Raise
5
5 reps
6
Seated Calf Raise
3
8-10 reps
7
Cable Crunch
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
2
Stiff Leg Deadlift
3
3 reps
3
Leg Press
3
6-8 reps
4
Leg Curl
3
6-8 reps
5
Standing Calf Raise
3
6-8 reps
6
Seated Calf Raise
3
6-8 reps
7
Cable Crunch
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
2
Stiff Leg Deadlift
3
3 reps
3
Leg Press
3
6-8 reps
4
Leg Curl
3
6-8 reps
5
Standing Calf Raise
3
6-8 reps
6
Seated Calf Raise
3
6-8 reps
7
Cable Crunch
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Incline Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Incline Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Incline Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Incline Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Incline Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Incline Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Bent Over Row (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Rear Delt Fly (Machine)
3
8-10 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Bent Over Row (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Rear Delt Fly (Machine)
3
8-10 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Bent Over Row (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Rear Delt Fly (Machine)
3
8-10 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
2
Bent Over Row (Barbell)
5
5 reps
3
Incline Bench Press (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Rear Delt Fly (Machine)
3
8-10 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Bent Over Row (Barbell)
3
3 reps
3
Incline Bench Press (Barbell)
3
6-8 reps
4
Lat Pulldown
3
6-8 reps
5
Rear Delt Fly (Machine)
3
6-8 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Bent Over Row (Barbell)
3
3 reps
3
Incline Bench Press (Barbell)
3
6-8 reps
4
Lat Pulldown
3
6-8 reps
5
Rear Delt Fly (Machine)
3
6-8 reps
6
Skull Crusher
2
12-15 reps
7
Bicep Curl (Barbell)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Seated Calf Raise
3
8-10 reps
6
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Seated Calf Raise
3
8-10 reps
6
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Seated Calf Raise
3
8-10 reps
6
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Seated Calf Raise
3
8-10 reps
6
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Seated Calf Raise
3
8-10 reps
6
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Seated Calf Raise
3
8-10 reps
6
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Leg Press
5
5 reps
3
Leg Curl
5
5 reps
4
Standing Calf Raise
5
5 reps
5
Seated Calf Raise
3
8-10 reps
6
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Leg Press
5
5 reps
3
Leg Curl
5
5 reps
4
Standing Calf Raise
5
5 reps
5
Seated Calf Raise
3
8-10 reps
6
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Leg Press
5
5 reps
3
Leg Curl
5
5 reps
4
Standing Calf Raise
5
5 reps
5
Seated Calf Raise
3
8-10 reps
6
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
2
Leg Press
5
5 reps
3
Leg Curl
5
5 reps
4
Standing Calf Raise
5
5 reps
5
Seated Calf Raise
3
8-10 reps
6
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Leg Press
3
3 reps
3
Leg Curl
3
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Seated Calf Raise
3
6-8 reps
6
Cable Crunch
3
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
2
Leg Press
3
3 reps
3
Leg Curl
3
6-8 reps
4
Standing Calf Raise
4
6-8 reps
5
Seated Calf Raise
3
6-8 reps
6
Cable Crunch
3
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
2
Bent Over Row (Barbell)
4
6-8 reps
3
Bench Press (Barbell)
3
10-12 reps
4
Lat Pulldown
3
10-12 reps
5
Lateral Raise (Dumbbell)
3
10-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Bent Over Row (Barbell)
5
5 reps
3
Bench Press (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Lateral Raise (Dumbbell)
3
8-10 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Bent Over Row (Barbell)
5
5 reps
3
Bench Press (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Lateral Raise (Dumbbell)
3
8-10 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Bent Over Row (Barbell)
5
5 reps
3
Bench Press (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Lateral Raise (Dumbbell)
3
8-10 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Bent Over Row (Barbell)
5
5 reps
3
Bench Press (Barbell)
3
8-10 reps
4
Lat Pulldown
3
8-10 reps
5
Lateral Raise (Dumbbell)
3
8-10 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
2
Bent Over Row (Barbell)
3
3 reps
3
Bench Press (Barbell)
3
6-8 reps
4
Lat Pulldown
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
6-8 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
2
Bent Over Row (Barbell)
3
3 reps
3
Bench Press (Barbell)
3
6-8 reps
4
Lat Pulldown
3
6-8 reps
5
Lateral Raise (Dumbbell)
3
6-8 reps
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
7
Hammer Curl
2
12-15 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
2
Stiff Leg Deadlift
4 Sets
6-8 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Leg Curl
3 Sets
10-12 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
6-8 Reps
4
Standing Calf Raise
4 Sets
6-8 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps