Now begins the fun part. The growth, I’m sure, has already started throughout the various musculature areas in your body. This 2nd microcycle will really kick things into gear. People are going to start to question whether or not you’re “natural?” They may very well inquire about usage of illegal performance and enhancers, and many people will be ‘mirin from afar in the gym.

Don’t let this cause anxiety, but also don’t let it get to your head. Keep your head down, chin up, and eyes crossed. Let your biceps and piriformi do the talking. 



Week 1 (of 4 week cycle):

Warmup for all daysJoe DeFranco’s Limber 11. Did I say you could do something different?

Emphasis on strength days should be on pushing heavy ass weight with ample rest. Please use proper form, bros (see Youtube for a wealth of video resources on this subject).

Emphasis on hypertrophy days should be on moving the muscle through it’s full range of motion, using a weight that’s relatively “easy,” focusing very much on proper form, and feeling DAT PUMP while doing so.


Monday (Legs/Shoulders/Traps/Abs):

   Strength (3-5 minutes rest b/t sets):

  • Squat Clean from Ground: 5×5, pick a weight that you know you’ll be able to progress over the next 4 weeks with. Catch the bar in the full front squat position and explode up for every rep.
  • Strict Press: 3×5, Add 5 lbs to weight used last week.


  • 5 rounds- 10 dumbbell thrusters, 15 sit-ups, 15 KBS (Kettlebell Swings) or Dumbbell Swings
  • Go unbroken for all reps during the rounds; really push yourself. Rest 60-90 seconds between rounds.


Tuesday (Chest/Back/Bis/Tris):


  • Dumbbell Bench Press- 8 sets of 3 reps, EMOM, 50-60% 1RM (i.e. a fairly light weight), focus on EXPLODING through each rep

   Hypertrophy/Endurance (60-90 seconds rest b/t sets):

  • Dumbbell Bench Press- 4 x 8-12 w/ 60-80% 1RM (choose a weight that you can continue to increase over coming weeks)
  • Strict Pull-ups (use assistance machine or bands if necessary)- 4 x 8-12, keep form perfect and controlled through all reps
  • Decline Barbell Bench Press- 4 x 12-15
  • Bent Over Barbell Row- 4 x 12-15
  • Superset– Standing Barbell Curl, Lying Barbell Tricep Extension– 3 x 12-15


Wednesday: Rest/Foam Roll/Yoga/Light-Moderate Cardio


Thursday (Legs/Shoulders/Traps/Abs):


  • Box Squats- 8 sets of 3, EMOM, 50-60% 1RM, pretend gravity doesn’t exist (because it doesn’t).

   Hypertrophy/Endurance (1-2 minutes rest b/t sets):

  • Front Squat- 4 x 8-12, 60-80% 1RM (weight used should be much lighter than the front squat weight used for strength days the past 4 weeks)
  • Romanian Deadlifts- 3 x 8-12
  • Upright Rows- 3 x 8-12
  • Seated Dumbbell Military Press- 4 x 8-12, 60-80% 1RM
  • Conditioning/Finisher: 21-15-9 KBS, TTB (i.e. Do 21 Kettlebell swings, then 21 Toes to Bar, then 15 of each, then 9 of each)
  • Core: 3 x 60 second plank hold


Friday (Chest/Back/Bis/Tris):

   Strength (3-5 minutes rest b/t sets):

  • Close Grip Bench Press- 5×5, 70-80% 1RM (choose a weight you can work up with for the next 4 weeks)
  • Machine Row- 3×8, fairly heavy, but you should still be confident adding weight each week
  • Decline Bench Press- 3×3, again choose a pretty heavy weight, but one that is a good starting point
  • Weighted Pull-ups- 5×5


  • “10 down”- Burpees, Inverted Rows
  • i.e. Do 10 reps of each exercise, then 9, then 8, etc. all the way down to 1.
  • Take minimal rest


Saturday/Sunday: Rest/Foam Roll/Yoga/Light- Moderate Cardio


Weekly Motivation:

  • Horse Riding Fitness Ace Power. Need I say more?


4 comments on “SWOLE PHASE 2, WEEK 1 OF 4.

  1. Bro, for the Tuesday superset, are you saying standing triceps extension then lying triceps extension? Just checking to be sure…

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