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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
    Nov 13, 2024 04:06
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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