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BoostcampPNG

swollll

by angrysodacanz
1 athletes joined

Program Description

swolll

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 02, 2024 10:39
  • Last Edited
    Jul 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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (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 Pulldown
3 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 Pulldown
3 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
-