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.

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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

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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:

• 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

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Weekly Motivation:

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