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BoostcampPNG

Swole 5 (Advanced)

by andrzej swierk

Program Description

Same as intermediate but with more revocery in-between.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 06, 2024 10:34
  • Last Edited
    Nov 06, 2024 11:49
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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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Star
Star
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
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
3A
Meadows Curl
2
6-10 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Skullcrusher
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
1B
Upright Row (Barbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
2
6-10 reps
RPE 8
3
Nordic Curl
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Press (Seated)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
3
Wide Grip Pull-Up
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
JM Press
2
6-10 reps
RPE 10
1B
Upright Row (Barbell)
2
8-12 reps
RPE 10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
AD Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
2
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
3A
Meadows Curl
2 Sets
6-10 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Decline Skullcrusher
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
1B
Upright Row (Barbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
2
Front Squat (Barbell)
2 Sets
6-10 Reps
@8
3
Nordic Curl
3 Sets
10-15 Reps
@10
Day 3
1
Behind The Neck Press (Seated)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@10
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@10
3
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
Day 4
1A
JM Press
2 Sets
6-10 Reps
@10
1B
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
2
Deadlift (Barbell)
2 Sets
4-8 Reps
@8
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10