Swole AF: Training by Andres Vargas in TrainHeroic

Swole AF

The Strength Cave

Bodybuilding, Strength & Conditioning
Coach
Andres Vargas

Are you ready to make gains like a MFer?!

The SWOLE AF program is going to help you gain as much muscle as possible while sculpting an aesthetic physique!

Compound movements (squats, presses, deadlifts) make up the core of this program with plenty of accessory/isolation work to drive maximum muscle growth.

You'll train 5 days per week and complete 12 weeks of hypertrophy focused training sessions.

By the end of this program, you will look and feel like a monster in the gym!

Scroll down to see a sample of this program.

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Build Quality Mass!
You'll practice heavy compound lifts along with targeted isolation work on each workout in order to build dense muscle that will stick around for the long haul.
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The Perfect Dose Response
Each workout has just the right amount of intensity and volume to give you skin busting pumps that will drive optimal growth!
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Science is on Your Side
This isn't random, "let's see if it works" programming. Real science and progressive overload is infused into the program to ensure constant improvement from week to week.
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Enjoy Peace of Mind
Each exercise has precise instructions and most demonstration videos are personally filmed by The Strength Cave Team to guarantee that you are executing each workout exactly the right way!
Features
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Programming 5 days per week
Five bad ass training sessions per week and two well-deserved rest days await you on this program.
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Exercise Video Guidance
Instructional videos to guide your practice and ensure proper execution.
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Detailed, Expert Instruction
Step by step directions are given throughout the training program so you always know where you stand.
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Delivered through TrainHeroic
Access your program anytime, anywhere right on your phone so you're always ready to smash your workouts!
Equipment
Required
Barbell // Weight Plates // Dumbbells // Bench // Squat Rack
Recommended
Cables // Machines // Pull Up Bar // Dip Station // Leg Press
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Sample Week
Week 1 of 12-week program
Sunday
Upper Body - INTRO WEEK

A

Incline DB Bench Press

12, 10, 8

B

Chest Supported T Bar Row

12, 10, 8

C1

*Machine Pec Flies

2 x 15

C2

DB Lateral Raises

C3

Push Ups

2 x MAX

D1

Machine Bicep Curls

D2

Single Arm DB Overhead Tricep Extension

E1

*DB Shrugs

3 x 20

E2

Rear Delt Flies

3 x 20

Monday
Lower Body - INTRO WEEK

A

Hack Squats

12, 10, 8

B

Conventional Deadlift

12, 10, 8

C1

Goblet Back Extensions

2 x 20

C2

DB Front Foot Elevated Split Squat

2 x 20

D1

*Machine Hip Adduction

2 x 20

D2

Single Leg Calf Raise w/ DB

2 x 15

E1

Leg Extensions

2 x 20

E2

*Seated Hamstring Curls

2 x 20

F

EXERCISE OF CHOICE

Wednesday
Push (Chest, Shoulders, Tri's) - INTRO WEEK

A

DB Shoulder Press

12, 10, 8

B

*DB Bench Press

C1

DB Front Raise

C2

Dips

2 x MAX

D

*Single Arm Cable Flies

2 x MAX

E

*Seated Cable Y Raise

2 x 20

F

DB Tricep Skull Crushers

15, 12, 10

Thursday
Pull (Back, Bi's) - INTRO WEEK

A

Wide Grip Lat Pulldown

20, 15, 10

B

DB Single Arm Row

20, 15, 10

C1

*Moto Rows (Lats)

2 x 15

C2

Seated Cable Row

2 x 15

C3

Rear Delt Flies

2 x 20

D

Cable Bicep Curls

2 x 15

E

Reverse Biceps Curls

2 x 15

F

EXERCISE OF CHOICE

Friday
Legs - INTRO WEEK

A1

Barbell RDL

A2

Goblet Squat

3 x 20

B1

Goblet Walking Lunges

2 x 15

B2

Walking Lunges (Bodyweight)

2 x MAX

C1

Smith Machine Hip Thrusts

C2

Hamstring Hold Psoas March

D1

Lying Leg Curl

2 x 15

D2

Machine Standing Calf Raises

2 x 15

E

Wall Squat Hold

2 x 1:00

Coach
coach-avatar Andres Vargas

Allow me to help you get BUILT with training programs that blend science and real world experience. I draw on over 10 years of work in the trenches training professional athletes, powerlifters, and bodybuilders then combine it with a Master's Degree in Exercise Physiology to build highly effective programs that will get you incredible results!

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Ready to get swole?

It's time to take your physique to the next level. Commit to training like a beast and start making quality gains today!

Get Swole AF
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Swole AF