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BoostcampPNG

swollll

by angrysodacanz
1 athletes joined

Program Description

swolll

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 02, 2024 10:39
  • Last Edited
    Jul 09, 2024 12:06

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
12.3%
Front Delts
11.8%
Upper Back
10.8%
Lats
10.5%
Triceps
10.3%
Quadriceps
8.8%
Middle Delts
8.6%
Biceps
7.8%
Glutes
6.9%
Hamstrings
4.9%
Adductors
2%
Lower Back
2%
Abs
2%
Forearms
0.7%
Rear Delts
0.7%
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
4
8 reps
-
4
Squat (Barbell)
4
8 reps
-
5
Chest Press (Machine)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Deadlift (Barbell)
4
8 reps
-
5
Bent Over Row (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-
5
Chest Press (Machine)
4 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
-
4
Squat (Barbell)
4 Sets
8 Reps
-
5
Chest Press (Machine)
4 Sets
8 Reps
-
Day 4
1
Lat Pulldown
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Bicep Curl (Machine)
3 Sets
10 Reps
-
4
Deadlift (Barbell)
4 Sets
8 Reps
-
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Bicep Curl (Machine)
3 Sets
10 Reps
-
4
Deadlift (Barbell)
4 Sets
8 Reps
-
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-