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

***

Weekly Motivation:

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

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

Brothers of Swole,

If you’re looking to truly get swole, you’ve got to engage both your body AND your mind. When I’m in the gym, I like to enter what is known as the:

“Zen Swole State of Omnipotence”

Omnipotence, in case you were wondering, means all powerful, and in order to reach your true SWOLTENTIAL you have to truly believe deep down in your heart that you are the most powerful living thing that has ever existed. So while you’re lifting, shut out all other distractions, focus on the pump, and feel the power flow into your veins.

Week 2 (of 4 week cycle):

Warmup for all days: Joe DeFranco’s Limber 11. Get limber or GTFO.

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 (whatever you feel comfortable progressing with).
• Strict Press: 3×5, Add 5 lbs to weight used last week.

   Conditioning:

• 5 rounds- 20 Wall Ball Shots, 20 sit-ups
• Sub thrusters if you don’t have a medicine ball. Use only the weight of the bar.
• Go unbroken for all reps during the rounds; really push yourself. 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, EXPLODE through every rep once your hip crease gets past 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- 5×5, add 5-10 lbs to weight used last week

   Conditioning:

• 5 rounds- Row 250 meters, 10 burpees, 30-60 seconds rest
• Sub 15 reps of inverted rows if you don’t have a rower
• Burn through these rounds while you’re moving, then rest and let your heart rate go down a bit and repeat.

***

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

***

Weekly Motivation:

• Bruce Lee’s greatest recorded quotes. Watch and be swolspired.

My fellow SwoleFIT Brothers,

We’ve officially reached the end of our first 4 week micro-cycle, and what a glorious 4 weeks it’s been.

Though most of you entered this journey as but a weak, soft, flaccid, pitiful excuse for a man, you are starting to grow your Lat-Wings, Leg-Rockets, and Trap-Pillows. It feels good, doesn’t it? You know what else feels good? COMMITMENT. Commitment to a lifestyle that promotes the greater good. Namely, a lifestyle that is centered around gaining and maintaining the one, most important asset a man can have: MUSCLE MASS.

Welcome to SwoleFIT. It’s good to have you on board.

Week 4 (of 4 week cycle):

Warmup for all days: Joe DeFranco’s Limber 11. This warmup will make you all KINDS OF SUPPLE.

Emphasis on strength days should be on pushing heavy ASS weight with ample rest. And remember, form comes first.

And, as always, emphasis on hypertrophy days should be on moving the muscle through it’s full range of motion, using a weight that’s relatively “easy,” and feeling DAT PUMP while doing so.

***

Monday (Legs/Shoulders/Traps/Abs):

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

• Front Squat (Week 4 of 4 week cycle): 5×5, add 10 lbs to weight used last week
• Strict Press: 5×5, add 5 lbs to weight used last week

   Conditioning:

• Deadlift: 8 sets of 3 reps, EMOM (every minute on the minute). Choose a moderately heavy weight, 60-70% of 1RM, increase the weight 10 lbs from week 2.
• 5 rounds- 8 Hang C&J (clean&jerk), 15 sit-ups, rest 30-60 seconds.
• Weight for C&J should be light enough that you can go unbroken with proper form for ALL rounds (aka much lighter than weight used last week).
• Add 5-10 lbs to weight used on week 2.
• Ab Finisher: Plank Hold, 2 x 60 seconds

***

Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

• Bench Press- 8 sets of 3 reps, EMOM, 50-60% 1RM, focus on EXPLODING through each rep, add 5 lbs to weight used last week

   Hypertrophy/Endurance

   (60-90 seconds rest b/t sets, Add 5-10 lbs to all lifts from weight used last week):

• Bench Press- 4 x 8-12 w/ 60-80% 1RM
• Cable Lat Pulldown- 4 x 8-12
• Cable chest fly- 4 x 12-15
• Machine low row- 4 x 12-15
• Superset– Chin-ups, Tricep extensions (any form)- 3 x 8-12

***

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

***

Thursday (Legs/Shoulders/Traps/Abs):

   Power/Speed:

• Max effort vertical jumps- 8 sets of 3, EMOM, fly like a rocket ship, swole brother.

   Hypertrophy/Endurance

   (1-2 minutes rest b/t sets, add 5-10 lbs to all lifts except KBS and TTB):

• Back Squat- 4×8, 60-80% 1RM
• Power Clean- 5×5, 60-80% 1RM
• Strict Press- 4×8, 60-80% 1RM
• KBS (Kettlebell swings) or Dumbbell Swings– 1 set x 50 reps, unbroken.
• Ab Circuit: 3 rounds- 10 Weighted Sit-ups, 10 TTB (Toes to Bar), 10 Ab Wheel Rolls, 15 Dumbbell Side Bends (each side)

***

Friday (Chest/Back/Bis/Tris):

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

• Bench Press- 5×5, 60-80% 1RM, add 5 lbs to weight used last week
• Dumbbell row- 3×8, add 5 lbs to weight used last week (for individual dumbbell)

   Conditioning:

• Swole Stage 1: For 8 minutes, 3 strict pull-ups (weighted if necessary), EMOM
• Swole Stage 2: 8 minutes EMOM- 10 burpees
• Pro tip: take your shirt off in the middle of the workout to induce extra testosterone release #science.

***

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

***

Weekly Motivation:

• If this video doesn’t make you re-think your life priorities, I don’t know what will. Iron, family, everything else– that’s how we should live.

ALRIGHT SWOLDIERS,

LISTEN UP! LIEUTENANT BRAWNSON HERE DISHING OUT THIS WEEK’S NEW SWOLE PRESCRIPTION SO PUT DOWN YOUR GODDAMN SMARTPHONE AND TRAIN YOUR EYES ON MY GLORIOUS PECS.

This week, we’re going to keep increasing the weight on our 5×5 strength cycle as well as return to Week 1’s metcons to see if we can put up a better performance than last time. So let’s get to it, boys.

Week 3 (of 4 week cycle):

Warmup for all days: Joe DeFranco’s Limber 11. Get yo body all supple and ready like, boy.

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.

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Monday (Legs/Shoulders/Traps/Abs):

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

• Front Squat (Week 3 of 4 week cycle): 5×5, add 10 lbs to the weight used last week
• Strict Press: 5×5, add 5 lbs to weight used last week

   Conditioning:

• Clean and jerk from floor: 8 sets of 3 reps, EMOM (every minute on the minute). Choose a moderately heavy weight, 60-80% of 1RM, add 5-10 lbs to weight used Week 1
• 5 rounds- 20 KBS (kettlebell swing or sub dumbbell swings), rest 30-60 seconds.
• Choose a kettlebell that you can get perfect form and unbroken reps for all rounds. Try to decrease the rest periods you took week 1 by 5-10 seconds for this metcon.
• Ab Finisher: Plank Hold, 3 x 60 seconds

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Tuesday (Chest/Back/Bis/Tris):

   Power/Speed:

• Bench Press- 8 sets of 3 reps, EMOM, 50-60% 1RM, add 5 lbs to weight used last week

   Hypertrophy/Endurance:

   (60-90 seconds rest b/t sets, Add 5-10 lbs to all lifts from weight used last week):

• Bench Press- 4 x 8-12 w/ 60-80% 1RM
• Cable Lat Pulldown- 4 x 8-12
• Cable chest fly- 4 x 12-15
• Machine low row- 4 x 12-15
• Superset– Chin-ups, Tricep extensions (any form)- 3 x 8-12

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

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Thursday (Legs/Shoulders/Traps/Abs):

   Power/Speed:

• Back Squat- 8 sets of 3, EMOM, 50-60% 1RM, add 10 lbs to weight used week 1. And do it like you mean it.

   Hypertrophy/Endurance:

 (60-90 seconds rest b/t sets, Add 5-10 lbs to all lifts from weight used last week):

• Back Squat- 4×8, 60-80% 1RM
• Power Clean- 5×5, 60-80% 1RM
• Strict Press- 4×8, 60-80% 1RM
• KBS (Kettlebell swings) or Dumbbell Swings– 1 set x 50 reps, unbroken.
• Ab Circuit: 3 rounds- 10 Weighted Sit-ups, 10 TTB (Toes to Bar), 10 Ab Wheel Rolls, 15 Dumbbell Side Bends (each side)

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Friday (Chest/Back/Bis/Tris):

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

• Bench Press- 5×5, 60-80% 1RM, add 5 lbs to weight used last week
• Dumbbell row- 3×8, add 5 lbs to weight used last week

   Conditioning:

• 5 rounds- 8 pull-ups, 10 burpees
• Try to put up a better performance this week. And don’t let the swole get to your head just yet. Once your neck completely disappears amidst your monstrous trapezius muscles, then you’ll now you’ve made it.

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

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Weekly Motivation:

• Want to see a real Navy SEAL workout? Bin Laden never stood a chance.