Swole AF
The Strength Cave
Bodybuilding, Strength & ConditioningAre 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.
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
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
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
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
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
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!
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
