Swole Children of Brodin,

Congratulations– you’ve officially reached three months of the SwoleFIT lifestyle! Most of you, I’m sure, can barely remember what it felt like before you began. What it felt like not to have two little mountains sitting next to your ears. Trap-mountains with their own weather patterns, wildlife, and tourists. 

Week 4 (of 4 week cycle):

Warmup for all days: Official SwoleFIT Warmup

Emphasis on strength days should be on pushing heavy 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 its 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):

• Back Squat: 3×1- work up to a heavy one rep set, at or near your 1RM
• Deadlift: 3×3- work up to a 3RM

   Conditioning:

• (21,15,9,15,21)- Wall Ball Shots (or sub Dumbbell Thrusters), KBS (or Dumbbell Swings)
• THEN do 50 sit-ups
• Do 21 reps of each exercise, then 15 of each, then 9 of each, etc. Rest 30-60 seconds between rounds.
• Use light weight for both exercises; go unbroken during rounds.

Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

• Plyometric Push-ups, 8 sets of 3 EMOM (Every Minute on the Minute), lower yourself slowly and explode as much as possible once your chest touches the ground.

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

• Barbell Bench Press- 4 x 6-8, add 5-10 lbs from last week
• Lat Pulldowns- 4 x 6-8, add 5-10 lbs from last week
• Dips (assisted or weighted if necessary)- 4 x 8-12, use proper technique
• Lying T-Bar Row- 4 x 8-12; add 5-10 lbs from last week
• Superset– Standing Alternating Dumbbell Curl, Machine Tricep Extension- 3 x 12-15

***

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

***

Thursday (Legs/Shoulders/Traps/Abs):

   Power/Speed:

• Box Jumps- 8 sets of 3, EMOM, focus on EXPLODING and exerting max effort for every rep

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

• Barbell Reverse Lunges- 4 x 6-8, 60-80% 1RM, add 10 lbs to weight used last week
• Glute Ham-Raises: 3 x 8-12, If you don’t have a glute ham raise machine, try one of these alternatives. This is a great exercise for strengthening the posterior chain
• Power Hang Clean: 3×8, add 5 lbs to weight used last week
• Standing Dumbbell Military Press– 4 x 8-12, add 5-10 lbs to weight used last week
• Seated Rear Delt Raises: 3 x 12-15, increase this weight if it feels too easy
• Ab Circuit- 3 rounds: 10 weighted Decline Sit-Ups, 10 TTB (Toes to Bar), 10 Ab Rollers, 15 Dumbbell Side Bends (each side)

Friday (Chest/Back/Bis/Tris):

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

• Weighted Dips- 5×5, Use a belt or hold a dumbbell between your feet– add 5-10 lbs to weight used last week
• Pendlay Rows– 3×5, add 5-10 lbs to weight used last week

   Conditioning:

• 10 min EMOM- 5 pull-ups
• THEN 10 min EMOM- 10 burpees
• Use strict form for pull-ups, feel the pump.
• Then really start hitting the burner when you rep out the burpees.

***

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

***

Weekly Motivation:

• This one will get you pumped out of your mind for this final week of gainz in Swole Phase 3.

Faithful Bros of the Galactic Republic,

Luke Thighwalker and his sidekick Pump Solo have embarked on a mission to destroy the evil Emperor Palpatine who has imposed a new Galaxy wide ban on Spacelifting. Brobi Wan Kenobi has issued a call to all Spacelifting bros to join their fight.

Will you let the evil Sedentary forces of the universe prevail or will you join the Swole side and use your muscle FORCE for good??

Week 3 (of 4 week cycle):

Warmup for all days: Official SwoleFIT Warmup

Emphasis on strength days should be on pushing heavy 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):

• Back Squat: 3×3 (add 10 lbs from last week)- Remember to keep that form 100% perfect as the weight increases
• Deadlift: 3×3 (add 10 lbs from last week)- Ditto

   Conditioning:

• 5 rounds- 5 Deadlift, 5 Hang Power Clean, 5 Front Squat, 5 Push Press
• Perform these rounds as one unbroken movement complex. Choose a LIGHT weight that will allow you to do this (i.e. 95-135#); focus is on proper form and going at moderate to fast pace.
• Rest ~60 seconds between rounds

Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

• Plyometric Push-ups, 8 sets of 3 EMOM (Every Minute on the Minute), lower yourself slowly and explode as much as possible once your chest touches the ground.

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

• Barbell Bench Press- 4 x 6-8, add 5-10 lbs from last week
• Lat Pulldowns- 4 x 6-8, add 5-10 lbs from last week
• Dips (assisted or weighted if necessary)- 4 x 8-12, use proper technique
• Lying T-Bar Row- 4 x 8-12; add 5-10 lbs from last week
• Superset– Standing Alternating Dumbbell Curl, Machine Tricep Extension- 3 x 12-15

***

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

***

Thursday (Legs/Shoulders/Traps/Abs):

   Power/Speed:

• Box Jumps- 8 sets of 3, EMOM, focus on EXPLODING and exerting max effort for every rep

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

• Barbell Reverse Lunges- 4 x 6-8, 60-80% 1RM, add 10 lbs to weight used last week
• Glute Ham-Raises: 3 x 8-12, If you don’t have a glute ham raise machine, try one of these alternatives. This is a great exercise for strengthening the posterior chain
• Power Hang Clean: 3×8, add 5 lbs to weight used last week
• Standing Dumbbell Military Press– 4 x 8-12, add 5-10 lbs to weight used last week
• Seated Rear Delt Raises: 3 x 12-15, increase this weight if it feels too easy
• Ab Circuit- 3 rounds: 10 weighted Decline Sit-Ups, 10 TTB (Toes to Bar), 10 Ab Rollers, 15 Dumbbell Side Bends (each side)

Friday (Chest/Back/Bis/Tris):

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

• Weighted Dips- 5×5, Use a belt or hold a dumbbell between your feet– add 5-10 lbs to weight used last week
• Pendlay Rows– 3×5, add 5-10 lbs to weight used last week

   Conditioning:

• 5 rounds- 8 pull-ups (kipping if necessary), 10 burpees
• Go unbroken for these reps during each round; rest 30-60 seconds between rounds.
• Feel those lungs BURN

***

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

Brohemoths,

As the wise wizard bro Gandalf once said:

With that in mind, here’s this week’s workout:

Week 2 (of 4 week cycle):

Warmup for all days: Official SwoleFIT Warmup

Emphasis on strength days should be on pushing heavy 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):

• Back Squat: 3×5 (add 10 lbs from last week)
• Deadlift: 3×5 (add 10 lbs from last week)

   Conditioning:

• “10 down”- Power Snatch, TTB (Toes to Bar)
• Power Snatch can be a difficult movement if you’ve never done it before; watch the video in the link and if this is new, USE LIGHT WEIGHT (i.e. 45-65 lbs)
• Sub Clean & Jerk if you are uncomfortable with the snatch (that just doesn’t sound right. but seriously sub the movement for an easier one instead of injuring yourself).
• Rest minimally, rep scheme is as follows: 10 Power Snatch, 10 TTB, 9 Power Snatch, 9 TTB,…. 1 Power Snatch, 1 TTB

Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

• Plyometric Push-ups, 8 sets of 3 EMOM (Every Minute on the Minute), lower yourself slowly and explode as much as possible once your chest touches the ground.

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

• Barbell Bench Press- 4 x 8-12, add 5-10 lbs from last week
• Lat Pulldowns- 4 x 8-12, add 5-10 lbs from last week
• Dips (assisted or weighted if necessary)- 4 x 12-15, use proper technique
• Lying T-Bar Row- 4 x 12-15; add 5-10 lbs from last week
• Superset– Standing Alternating Dumbbell Curl, Machine Tricep Extension- 3 x 12-15

***

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

***

Thursday (Legs/Shoulders/Traps/Abs):

   Power/Speed:

• Box Jumps- 8 sets of 3, EMOM, focus on EXPLODING and exerting max effort for every rep

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

• Barbell Reverse Lunges- 4 x 8-12, 60-80% 1RM, add 10 lbs to weight used last week
• Glute Ham-Raises: 3 x 8-12, If you don’t have a glute ham raise machine, try one of these alternatives. This is a great exercise for strengthening the posterior chain
• Power Hang Clean: 3×8, add 5 lbs to weight used last week
• Standing Dumbbell Military Press– 4 x 8-12, add 5-10 lbs to weight used last week
• Seated Rear Delt Raises: 3 x 12-15, increase this weight if it feels too easy
• Ab Circuit- 3 rounds: 10 weighted Decline Sit-Ups, 10 TTB (Toes to Bar), 10 Ab Rollers, 15 Dumbbell Side Bends (each side)

Friday (Chest/Back/Bis/Tris):

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

• Weighted Dips- 5×5, Use a belt or hold a dumbbell between your feet– add 10 lbs to weight used last week
• Pendlay Rows– 3×5, add 5-10 lbs to weight used last week

   Conditioning:

• 5 rounds- 8 pull-ups (kipping allowed), 8 decline pushups (feet resting on ball or bench), 8 ball pikes, 20 DU (Double Unders)
• Rest 30-60 seconds between rounds; sub 30 jumping jacks for DU if you don’t have a jump rope

***

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

***

Weekly Motivation:

• I have no words for this. Absolutely beautiful.

Swole Bro Minions,

We’re two months into the new path of swole, and most likely, you’re barely recognizable now compared to the puny, pathetic form with which you entered this journey. Friends and family have started voicing their concerns about your “nattiness.” I mean, come on bro. There’s no way you can be this jacked and natural.

False. There is a way. The SwoleFIT way.

See this video for context.

Week 1 (of 4 week cycle):

Warmup for all days: Official SwoleFIT Warmup

Emphasis on strength days should be on pushing heavy 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):

• Back Squat: 3×5 (choose a moderately heavy weight that you can continue to progress adding 10 lbs/week over the next 4 week cycle)
• Deadlift: 3×5 (same as above, choose a moderately heavy weight that allows adding 10 lbs/week)

   Conditioning:

• 5 rounds- 10 Thrusters, 10 Dumbbell Snatch (each hand), 10 TTB (Toes to Bar)
• Choose a relatively light weight for the thrusters that allows you to go unbroken during rounds.
• Rest 60-90 seconds between rounds.

***

Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

• Plyometric Push-ups, 8 sets of 3 EMOM (Every Minute on the Minute), lower yourself slowly and explode as much as possible once your chest touches the ground.

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

• Barbell Bench Press- 4 x 8-12, choose a weight that’s fairly easy and that you feel confident adding weight to over the coming weeks. FOCUS ON DAT PUMP.
• Lat Pulldowns- 4 x 8-12, same instructions as above
• Dips (assisted or weighted if necessary)- 4 x 12-15, use proper technique and choose assistance that allows for this
• Lying T-Bar Row- 4 x 12-15
• Superset– Standing Alternating Dumbbell Curl, Machine Tricep Extension- 3 x 12-15

***

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

***

Thursday (Legs/Shoulders/Traps/Abs):

   Power/Speed:

• Box Jumps- 8 sets of 3, EMOM, focus on EXPLODING and exerting max effort for every rep

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

• Barbell Reverse Lunges- 4 x 8-12, 60-80% 1RM
• Glute Ham-Raises: 3 x 8-12, If you don’t have a glute ham raise machine, try one of these alternatives. This is a great exercise for strengthening the posterior chain
• Power Hang Clean: 3×8, choose a weight that’s moderately heavy
• Standing Dumbbell Military Press– 4 x 8-12
• Seated Rear Delt Raises: 3 x 12-15
• Ab Circuit- 3 rounds: 10 weighted Decline Sit-Ups, 10 TTB (Toes to Bar), 10 Ab Rollers, 15 Dumbbell Side Bends (each side)

Friday (Chest/Back/Bis/Tris):

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

• Weighted Dips- 5×5, Use a belt or hold a dumbbell between your feet
• Pendlay Rows– 3×5, start with a weight that will allow progression over the coming weeks

   Conditioning:

• 5 rounds- 7 chin ups, 8 push-up to renegade row, 9 standing olympic bar curls (in the squat rack), 1 plank hold (30 seconds)
• Use light weight for the renegade rows and power through the reps (i.e. 25# or less)
• Rest 60-90 seconds between rounds

***

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

***

Weekly Motivation:

• Need a workout buddy? Then go find one.

Hello Swole Brethren,

How about that ride in? I guess thats why they call it Swole City haha. You guys might not know this but I consider myself a bit of a loner. I tend to think of myself as a one man wolf pack.

But when my friend Arnold brought a loaded barbell home, I knew he was one of my own. And my swole wolf pack, it grew by one. So there… there was two of us in the swole wolf pack. I was alone first in the pack and the loaded barbell joined in later. And six months ago, when Arnold introduced me to you guys I thought “wait a second, could it be?” And now I know for sure, I just added two more guys to my swole wolf pack. Four of us wolves, running around the desert together in Las Vegas, looking for creatine and GAINZ.

Week 4 (of 4 week cycle):

Warmup for all days: Joe DeFranco’s Limber 11. Ain’t no thang but a chicken wang.

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, add 5-10 lbs to weight used last week
• Strict Press: 3×1, work up to a 1RM. Go big then go home people. Well.. first do the conditioning. Then go home.

   Conditioning:

• 5 rounds- 5 reps Curtis P Complex, 20 sit-ups
• Reps should be unbroken. Rest 30-60 seconds between rounds.

***

Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

• Barbell Bench Press- 8 sets of 3 reps, EMOM, 50-60% 1RM

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

• Dumbbell Bench Press- 4 x 8-12 w/ 60-80% 1RM, add 5 lbs to each dumbbell from last week
• Strict Pull-ups (use assistance machine or bands if necessary)- 4 x 8-12, decrease amount of assistance used from last week if possible
• Decline Barbell Bench Press- 4 x 12-15, add 5 lbs to weight used last week
• Bent Over Barbell Row- 4 x 12-15, add 5-10 lbs to weight used last week
• Superset– Standing Barbell Curl, Lying Barbell Tricep Extension– 3 x 12-15, add 5-10 lbs to weight used last week

***

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

***

Thursday (Legs/Shoulders/Traps/Abs):

   Power/Speed:

• Box Squats- 8 sets of 3, EMOM, 50-60% 1RM, add 10 lbs to weight used last week, FLY TO THE SKY once your hip crease gets below parallel

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

• Front Squat- 4 x 8-12, 60-80% 1RM, add 10 lbs to weight used last week
• Romanian Deadlifts- 3 x 8-12, add 10 lbs to weight used last week
• Upright Rows- 3 x 8-12, add 5-10 lbs to weight used last week
• Seated Dumbbell Military Press- 4 x 8-12, 60-80% 1RM, add 5 lbs to dumbbell weights used last week
• Conditioning: 21-15-9 KBS (or Dumbbell Swings), Air Squats (i.e. Do 21 Kettlebell swings, then 21 Air Squats, then 15 of each, then 9 of each)
• Ab Circuit- 3 rounds: 10 weighted Decline Sit-Ups, 10 TTB (Toes to Bar), 10 Ab Rollers, 15 Dumbbell Side Bends (each side)

Friday (Chest/Back/Bis/Tris):

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

• Close Grip Bench Press- 5×5, 70-80% 1RM, add 5 lbs to weight used last week
• Machine Row- 3×8, add 10 lbs to weight used last week
• Decline Bench Press- 3×3, add 5-10 lbs to weight used last week
• Weighted Pull-ups- 5×3, add 5-10 lbs to weight used last week

   Conditioning:

• “10 down”- chin-ups, burpees (i.e. 10 chin-ups, 10 burpees, 9 chin-ups, 9 burpees,…. 1 chin-up, 1 burpee)
• Rest as little as possible

***

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

***

Weekly Motivation:

• Nothing a little Clang’n’Bang can’t solve