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Intro to Lifting: SWOLUME 1

by AaronOptimal
3 athletes joined

Program Description

This program is to help individuals get into powerlifting and bodybuilding. This program is designed with 4 big lifts in mind; bench, squat, overhead press, and deadlift to help individuals grow their strength and figure out if powerlifting is something they would be interested in. It also has many accessory movements, that will push their bodies, and allow for them to know if bodybuilding is what they’d like to focus on. Whether powerlifting or bodybuilding, this program is sure to challenge any individual ready to level up in lifting. This programs big 4 lifts follow a similar protocol to GZCL, wherein, you will add 5lbs per week to bench and overhead press, and 10lbs per week to squat and deadlift. Also if you’re unable to accomplish your last set for a minimum of 3 reps, you will add an extra set and drop your working rep range down to 2 reps This is my first program, I hope it is effective for you guys!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 28, 2024 11:07
  • Last Edited
    Nov 22, 2024 08:44
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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
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 (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
1
3 reps
70%
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
10-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
-
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
10-15 reps
RPE 8
4
Plank
3
RPE 10
5
Hollow Hold
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
1
3 reps
70%
70%
2
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8
3
Front Raise
3
10-20 reps
RPE 8
4
Rear Delt Fly Machine
3
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
70%
70%
2
Seated Hamstring Curl
4
10-15 reps
RPE 8
3
Seated Row (Cable)
4
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
5
Meadow Row
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
1 Set
3 Reps
70%
70%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
10-12 Reps
@8
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-15 Reps
-
@8
@8
Day 3
1
Military Press (Barbell)
4 Sets
1 Set
3 Reps
70%
70%
2
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
@8
3
Front Raise
3 Sets
10-20 Reps
@8
4
Rear Delt Fly Machine
3 Sets
10-20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
4 Sets
1 Set
3 Reps
70%
70%
2
Seated Hamstring Curl
4 Sets
10-15 Reps
@8
3
Seated Row (Cable)
4 Sets
8-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
@8
5
Meadow Row
3 Sets
AMRAP
-
Day 2
1
Squat (Barbell)
4 Sets
1 Set
3 Reps
70%
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
3
Leg Extension
4 Sets
10-15 Reps
@8
4
Plank
3 Sets
@10
5
Hollow Hold
3 Sets
@10