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.

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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

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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 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

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

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Weekly Motivation:

• Tailing off last week’s vid, here’s another beautiful interpretation of a song from the epic Disney film, Brozen.