Swoletariat

Bryan L.

This is an intermediate program for high responders. The first half will do heavy enough weights to maintain the skill and enjoyment of strength training while prioritizing hypertrophy and volume with your accessory movements. The second half will is strength and peaking.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

T-Bar Row

Close Grip Feet Up Bench

Incline Bench Press (Barbell)

Seated Row (Cable)

Lat Pulldown (Close Grip)

Bench Press (Barbell)

Chest Supported Row (Machine)

Lat Pulldown

Lateral Raise (Dumbbell)

Preacher Curl (Dumbbell)

Squat (Barbell)

Deficit Deadlift (Barbell)

Leg Extension

Leg Curl

Bench Press (Paused)

Sumo Deadlift (Barbell)

Squat (Paused)

Larsen Press (Barbell)

Pin Squat (Barbell)

Upright Row (Cable)

Elliptical

Stretching

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Bulgarian Split Squat (Barbell)

Good Morning

Romanian Deadlift (Barbell)

Leg Press

1 reviews for Swoletariat

Bryan L.