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.

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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

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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

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Weekly Motivation:

• Need a workout buddy? Then go find one.