Program Description
swolll
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 02, 2024 10:39
- Last EditedJul 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.
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 Pulldown3 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 Pulldown3 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