Warmup- Follow your dreams. But first, do this.
Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM
Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)
- [Superset 1-Chest/Back] 4 sets, 8-10 reps
- [Superset 2- Chest/Back] 4 sets, 8-10 reps
- [Superset 3- Biceps/Triceps] 4 sets, 8-10 reps
- [Lower Back Accessory Work] – Hyperextensions, 3 sets 8-10 reps
Today’s workout marks the start of a new bodybuilding micro-cycle as part of the SwoleFIT strength template. Tempo should be deliberately slowed to increase the amount of time your muscles are under stress. We’ll be using a 3-0-3 tempo: 3 seconds down, 3 seconds up. This slower pace will increase the amount of time your muscles are under tension and should really break down those muscle fibers paving the road for sweet, succulent muscle growth.
Motivation- Check out this video of Drew Brees hitting it hard in the offseason:
SwoleFIT 
Vertigo kept me from doing this one!
Does “Pingback” mean the start of a new 4 week cycle? Pardon my ignorance…
Haha naw, it’s some wordpress bug– whenever I add a new post that links to another post, it appends that “pingback” comment for some reason
So where do I start for the new 4 week cycle? P.S. Thank you for putting this program together. I’ve been looking for something like this every since I left the “box.”
So what day do I start the new 4 week cycle? P.S. I love this program idea. I’ve been looking for something like this and stumbled upon it on Reddit. Thanks.
Hey Austin, so I’ve been gettin this question a lot so I added these pages–
If you want to start with the original template I was following, check out this training schedule: https://swolefit.com/swolefit-training-schedule/
If you want to jump on board the second iteration of the swolefit template (which is currently ongoing) and is more targeted for consistent strength gains in certain lifts, use this training schedule–
https://swolefit.com/wod-archive-strength-cycle-template/
Thanks man, I appreciate you taking the time out to provide those links.
No worries man, let me know if you have any other questions