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Swole 5 (Advanced)

by andrzej swierk

Program Description

Same as intermediate but with more revocery in-between.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 06, 2024 10:34
  • Last Edited
    Jun 18, 2025 08:49

Summary

Unleash your strength with Swole 5, an advanced 12-week program designed for serious lifters ready to take their gains to the next level. Committing to four days a week, you'll dive into a mix of compound lifts and targeted supersets, ensuring every muscle group is challenged and developed. With exercises like the AD Press and Front Squat, you'll build power and size while honing your technique. Get ready to transform your physique and push your limits!
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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
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
AD Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
2
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
3A
Meadows Curl
2 Sets
6-10 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Decline Skullcrusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
1B
Upright Row (Barbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
2
Front Squat (Barbell)
2 Sets
6-10 Reps
@8
3
Nordic Curl
3 Sets
10-15 Reps
@10
Day 3
1
Behind The Neck Press (Seated)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@10
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@10
3
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
Day 4
1A
JM Press
2 Sets
6-10 Reps
@10
1B
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
2
Deadlift (Barbell)
2 Sets
4-8 Reps
@8
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10