Shorty's Short Swole Sessions V1

by Julián E.

1 athletes joined

Program Description

To do your best.

Program Overview

Level
Novice
Goal
Bodybuilding, Bodyweight Fitness
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Sep 10, 2025 12:12
Last Edited
Sep 10, 2025 12:17

Muscle Engagement

Front

Back

MuscleSet

Abs

14.5%

Quadriceps

13.3%

Glutes

13.3%

Upper Back

12%

Hamstrings

10.8%

Lats

9.6%

Chest

6%

Biceps

4.8%

Lower Back

4.8%

Front Delts

4.8%

Triceps

3.6%

Adductors

2.4%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1A

Bent Over Row (Barbell)

3

4-12 reps

RPE 10

1B

Reverse Lunge (Dumbbell)

3

4-12 reps

RPE 10

2

Pallof Press

2

4-12 reps

RPE 10

Day 1

1A

Bent Over Row (Barbell)

3

4-12 reps

RPE 10

1B

Reverse Lunge (Dumbbell)

3

4-12 reps

RPE 10

2

Pallof Press

2

4-12 reps

RPE 10

Day 1

1A

Bent Over Row (Barbell)

3

4-12 reps

RPE 10

1B

Reverse Lunge (Dumbbell)

3

4-12 reps

RPE 10

2

Pallof Press

2

4-12 reps

RPE 10

Day 1

1A

Bent Over Row (Barbell)

3

4-12 reps

RPE 10

1B

Reverse Lunge (Dumbbell)

3

4-12 reps

RPE 10

2

Pallof Press

2

4-12 reps

RPE 10

Day 2

1A

Romanian Deadlift (Dumbbell)

3

4-12 reps

RPE 10

1B

Deficit Push Up

3

RPE 10

2

Ab Wheel

2

RPE 10

Day 2

1A

Romanian Deadlift (Dumbbell)

3

4-12 reps

RPE 10

1B

Deficit Push Up

3

RPE 10

2

Ab Wheel

2

RPE 10

Day 2

1A

Romanian Deadlift (Dumbbell)

3

4-12 reps

RPE 10

1B

Deficit Push Up

3

RPE 10

2

Ab Wheel

2

RPE 10

Day 2

1A

Romanian Deadlift (Dumbbell)

3

4-12 reps

RPE 10

1B

Deficit Push Up

3

RPE 10

2

Ab Wheel

2

RPE 10

Day 3

1A

Bulgarian Split Squat (Bodyweight)

3

RPE 10

1B

Bent Over Row (Barbell)

3

4-12 reps

RPE 10

2

Modified Dragon Fly

2

RPE 10

Day 3

1A

Bulgarian Split Squat (Bodyweight)

3

RPE 10

1B

Bent Over Row (Barbell)

3

4-12 reps

RPE 10

2

Modified Dragon Fly

2

RPE 10

Day 3

1A

Bulgarian Split Squat (Bodyweight)

3

RPE 10

1B

Bent Over Row (Barbell)

3

4-12 reps

RPE 10

2

Modified Dragon Fly

2

RPE 10

Day 3

1A

Bulgarian Split Squat (Bodyweight)

3

RPE 10

1B

Bent Over Row (Barbell)

3

4-12 reps

RPE 10

2

Modified Dragon Fly

2

RPE 10

Day 1

1A

Bent Over Row (Barbell)

3 Sets

4-12 Reps

@10

1B

Reverse Lunge (Dumbbell)

3 Sets

4-12 Reps

@10

2

Pallof Press

2 Sets

4-12 Reps

@10

Day 2

1A

Romanian Deadlift (Dumbbell)

3 Sets

4-12 Reps

@10

1B

Deficit Push Up

3 Sets

@10

2

Ab Wheel

2 Sets

@10

Day 3

1A

Bulgarian Split Squat (Bodyweight)

3 Sets

@10

1B

Bent Over Row (Barbell)

3 Sets

4-12 Reps

@10

2

Modified Dragon Fly

2 Sets

@10