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SWOE

by Nikhil D.
1 athletes joined

Program Description

Prepartion for SWOE Indoc

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 11, 2024 05:03
  • Last Edited
    Jun 18, 2025 08:58

Summary

Introducing SWOE, a dynamic 4-week workout program designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a variety of supersets that target strength and endurance, featuring exercises like the Trap Bar Deadlift and Z-Press. Each session incorporates a mix of bodyweight, barbell, and kettlebell movements, ensuring a comprehensive approach to building muscle and improving overall fitness. Get ready to challenge yourself and see real results in just one month!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.9%
Chest
13.4%
Glutes
13.3%
Hamstrings
10.8%
Lats
10.4%
Triceps
8.9%
Front Delts
6.5%
Abs
6%
Upper Back
5.4%
Lower Back
2.9%
Adductors
2.9%
Biceps
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
RPE 7
1B
Z-Press
3
8-10 reps
RPE 7
1C
Hip Airplane
3
AMRAP
-
2A
Step Off (Dumbbell/Kettlebell)
3
10-12 reps
RPE 7
2B
Single Arm Row (Cable)
3
10-12 reps
RPE 7
3A
8 Count Body Builders
5
5
5 reps
10 reps
RPE 7
RPE 7
3B
Farmers Carry
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
8 reps
RPE 7
1B
Z-Press
3
8-10 reps
RPE 7
1C
Hip Airplane
3
AMRAP
-
2A
Step Off (Dumbbell/Kettlebell)
3
10-12 reps
RPE 7
2B
Single Arm Row (Cable)
3
10-12 reps
RPE 7
3A
8 Count Body Builders
5
5
5 reps
10 reps
RPE 7
RPE 7
3B
Farmers Carry
10
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
6-8 reps
RPE 7
1B
Z-Press
3
12 reps
RPE 7
1C
Hip Airplane
3
1 mins
RPE 5
2A
Lunge (Barbell)
3
10-12 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3A
Multi-Pace Exercise
8
0.75 mins
RPE 7
3B
Push Up
8
0.33 mins
RPE 7
3C
Farmers Carry
8
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
6-8 reps
RPE 7
1B
Z-Press
3
12 reps
RPE 7
1C
Hip Airplane
3
1 mins
RPE 5
2A
Lunge (Barbell)
3
10-12 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
3A
Multi-Pace Exercise
8
0.75 mins
RPE 7
3B
Push Up
8
0.33 mins
RPE 7
3C
Farmers Carry
8
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 6-7
1B
Kickstand Single Leg RDL
3
10-12 reps
RPE 7
1C
Wall Arm Circle
3
AMRAP
-
2A
Goblet Squat
3
10-12 reps
RPE 7
2B
Pullover (EZ Bar)
3
10-12 reps
RPE 7
3A
Seated Pull Ups
3
AMRAP
RPE 7
3B
Multi-Pace Exercise
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-10 reps
RPE 6-7
1B
Kickstand Single Leg RDL
3
10-12 reps
RPE 7
1C
Wall Arm Circle
3
AMRAP
-
2A
Goblet Squat
3
10-12 reps
RPE 7
2B
Pullover (EZ Bar)
3
10-12 reps
RPE 7
3A
Seated Pull Ups
3
AMRAP
RPE 7
3B
Multi-Pace Exercise
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 6-7
1B
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
1C
Wall Arm Circle
3
AMRAP
-
2A
Lateral Lunge
3
8-10 mins
RPE 6-7
2B
Pullover (EZ Bar)
3
12 reps
RPE 8
3A
Hanging Knee Raise
4
AMRAP
RPE 7
3B
Multi-Pace Exercise
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 6-7
1B
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
1C
Wall Arm Circle
3
AMRAP
-
2A
Lateral Lunge
3
8-10 mins
RPE 6-7
2B
Pullover (EZ Bar)
3
12 reps
RPE 8
3A
Hanging Knee Raise
4
AMRAP
RPE 7
3B
Multi-Pace Exercise
3
0.5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-10 reps
RPE 6-7
1B
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7
1C
Monkey Squat
3
5 reps
-
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2B
Kettlebell Swing
3
10-12 reps
RPE 7
3A
Multi-Pace Exercise
6
1 mins
RPE 6
3B
ISO Row
6
0.5 mins
RPE 7
3C
Step-Up (Weighted)
6
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-10 reps
RPE 6-7
1B
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7
1C
Monkey Squat
3
5 reps
-
2A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2B
Kettlebell Swing
3
10-12 reps
RPE 7
3A
Multi-Pace Exercise
6
1 mins
RPE 6
3B
ISO Row
6
0.5 mins
RPE 7
3C
Step-Up (Weighted)
6
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 7
1B
Lat Pulldown
3
12 reps
RPE 8
1C
Standing Hip CARs
3
AMRAP
-
2A
Dip (Weighted)
3
10-12 reps
RPE 7
2B
Kettlebell Swing
3
12-15 reps
RPE 7
3A
Multi-Pace Exercise
6
1.5 mins
RPE 6
3B
ISO Row
6
0.5 mins
RPE 7
3C
Weighted Carries
6
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 7
1B
Lat Pulldown
3
12 reps
RPE 8
1C
Standing Hip CARs
3
AMRAP
-
2A
Dip (Weighted)
3
10-12 reps
RPE 7
2B
Kettlebell Swing
3
12-15 reps
RPE 7
3A
Multi-Pace Exercise
6
1.5 mins
RPE 6
3B
ISO Row
6
0.5 mins
RPE 7
3C
Weighted Carries
6
AMRAP
RPE 7
Week 1
1 / 4 Weeks
Day 1
1A
Trap Bar Deadlift
3 Sets
8 Reps
@7
1B
Z-Press
3 Sets
8-10 Reps
@7
1C
Hip Airplane
3 Sets
AMRAP
-
2A
Step Off (Dumbbell/Kettlebell)
3 Sets
10-12 Reps
@7
2B
Single Arm Row (Cable)
3 Sets
10-12 Reps
@7
3A
8 Count Body Builders
5 Sets
5 Sets
5 Reps
10 Reps
@7
@7
3B
Farmers Carry
10 Sets
1 Reps
@7
Day 2
1A
Bench Press (Barbell)
3 Sets
8-10 Reps
@6-7
1B
Kickstand Single Leg RDL
3 Sets
10-12 Reps
@7
1C
Wall Arm Circle
3 Sets
AMRAP
-
2A
Goblet Squat
3 Sets
10-12 Reps
@7
2B
Pullover (EZ Bar)
3 Sets
10-12 Reps
@7
3A
Seated Pull Ups
3 Sets
AMRAP
@7
3B
Multi-Pace Exercise
3 Sets
0.5 mins
@7
Day 3
1A
Squat (Barbell)
3 Sets
8-10 Reps
@6-7
1B
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@7
1C
Monkey Squat
3 Sets
5 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
2B
Kettlebell Swing
3 Sets
10-12 Reps
@7
3A
Multi-Pace Exercise
6 Sets
1 mins
@6
3B
ISO Row
6 Sets
0.5 mins
@7
3C
Step-Up (Weighted)
6 Sets
AMRAP
@7