Following is an archive of the first twelve weeks of SwoleFIT workouts laid out in an easy to follow schedule format. Every four weeks a new bodybuilding “micro-cycle” begins (aka I change up the movements used on the bodybuilding workouts).

Wednesdays and Saturdays are always Active Recovery days. Sunday is a rest day.

Read the SwoleFIT Template for more details on the general weekly template.

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Bodybuilding Microcycle 1

Week 1

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

Week 2

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

Week 3

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

Week 4

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

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Bodybuilding Microcycle 2

Week 5

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

Week 6

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

Week 7

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

Week 8

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

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Bodybuilding Microcycle 3

Week 9

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

Week 10

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

Week 11

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

Week 12

Monday—Tuesday—Wednesday—Thursday—Friday—Saturday—Sunday

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