Swole AF

The Strength Cave

Bodybuilding, Strength & Conditioning

Coach

Andres Vargas

Are you ready GAIN MUSCLE like a MFer?!

The SWOLE AF program is going to help you pack on sidewalk splitting slabs of muscle.

Compound movements (squats, presses, deadlifts, etc.) make up the core of this program to place as much mechanical tension on the muscle as possible.

Plus, you'll have plenty of accessory work to get that metabolic pump and fuel maximum muscle growth.

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.

TRAINING STYLE: Bodybuilding

PROGRAM LENGTH: 12 weeks

TIME COMMITMENT: 5 Days Per Week, ~60-90 MInutes Per Session

$45

Get Swole AF

Build Quality Mass

Heavy compound lifts will drive mechanical tension (the #1 muscle building principle) while targeted isolation work creates a metabolic pump. Together, you have a 1-2 punch to build dense muscle that will stick around for the long haul!

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!

Science is on Your Side

This isn't your typical random "program" thrown together by an uneducated "influencer." I used real science and over 10 years of education and experience working with people just like you to build a program that delivers RESULTS!

Expert Instruction and Guidance

I provide detailed instructions as well as my very own exercise demonstration videos to teach you proper lifting form and help you execute each training session to perfection.

Features

Programming 5 days per week

Five badass training sessions per week await you with the goal of turning you into a BEAST!

Exercise Video Guidance

I provide my very own instructional videos so you can nail your technique on every exercise.

Detailed, Expert Instruction

Step by step directions are given throughout the training program so you always know how to attack and execute the program

Delivered through TrainHeroic

Get 24/7 access to your program through the TH app so your training goes wherever you go.

Equipment

Required

Barbell // Weight Plates // Dumbbells // Bench // Squat Rack

Recommended

Cables // Machines // Pull Up Bar // Dip Station // Leg Press

Sample Week

Week 1 of 12-week program

Sunday

Upper Body - INTRO WEEK

Incline DB Bench Press

12, 10, 8

Chest Supported T Bar Row

12, 10, 8

*Machine Pec Flies

2 x 15

DB Lateral Raises

*Push Ups

2 x MAX

Machine Bicep Curls

Single Arm DB Overhead Tricep Extension

*DB Shrugs

3 x 20

Rear Delt Flies

3 x 20

Monday

Lower Body - INTRO WEEK

Hack Squats

12, 10, 8

Conventional Deadlift

12, 10, 8

Goblet Back Extensions

2 x 20

DB Front Foot Elevated Split Squat

2 x 20

*Machine Hip Adduction

2 x 20

Single Leg Calf Raise w/ DB

2 x 15

Leg Extensions

2 x 20

Seated Hamstring Curls

2 x 20

EXERCISE OF CHOICE

Wednesday

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

DB Shoulder Press

12, 10, 8

*DB Bench Press

DB Front Raise

Dips

2 x MAX

*Single Arm Cable Flies

2 x MAX

*Seated Cable Y Raises

2 x 20

DB Tricep Skull Crushers

15, 12, 10

Thursday

Pull (Back, Bi's) - INTRO WEEK

Wide Grip Lat Pulldown

20, 15, 10

DB Single Arm Row

20, 15, 10

Cable Moto Rows (Lats)

2 x 15

Seated Cable Row

2 x 15

Rear Delt Flies

2 x 20

Cable Bicep Curls

2 x 15

Reverse Biceps Curls

2 x 15

EXERCISE OF CHOICE

Friday

Legs - INTRO WEEK

Barbell RDL

*Goblet Squats

3 x 20

Goblet Walking Lunges

2 x 15

Walking Lunges (Bodyweight)

2 x MAX

Smith Machine Hip Thrusts

Hamstring Hold Psoas March

Lying Leg Curl

2 x 15

Machine Standing Calf Raises

2 x 15

Wall Squat Hold

2 x 1:00

Coach

More from The Strength Cave

Andres Vargas

Allow me to help you become an absolute BEAST in the gym! With over 10 years of hands on experience training professional athletes, powerlifters, and bodybuilders along with a Master's Degree in Exercise Physiology, I build highly effective programs that will get you jacked and strong!

Ready to get SWOLE?

Take your physique to the next level. Commit to training like a beast and start making quality gains right now!

Get Swole AF

FAQs

Does this program include coaching?

Not directly. I do provide detailed instructions and notes for each exercise as well as demonstration videos but you will not have access to me for questions or coaching. If you want access to me along with a program, join one of my membership based teams like Average to Savage (scroll down).

Do the exercises change at all?

The exercises stay consistent for several weeks at a time but some do change to similar & slightly more challenging variations over time. This consistency in practicing similar exercises for several weeks at a time is important for progressive overload and making efficient gains!

How much training experience do I need for this program?

This program is best for someone with experience and familiarity with lifting weights. The workouts are challenging and require a basic understanding of how to perform compound lifts with good form. If you are a beginner, try my Foundational Strength program first before doing this program.

How long do I have access to the program?

Train Heroic gives you access to this program for 1 full year. During that year, you can repeat this program as many times as you'd like :)

What if I have to modify the program or swap out an exercise?

You can easily make changes to the program or swap out an exercise in the app! Upon signing up, I'll send you a program guide that shows you exactly how to do it. Plus, I try to suggest substitutions in the exercise notes for certain movements as well.