Swole AF Extreme: Training by Andres Vargas in TrainHeroic

Swole AF Extreme

The Strength Cave

Bodybuilding, Strength & Conditioning
Coach
Andres Vargas

Are you a Swole MFer in need of a program that's going to push you to an even higher level of SWOLEness?!

The SWOLE AF EXTREME program is for those who have a good amount of experience with bodybuilding training but need an even bigger dose-response to sculpt their physique.

Compound movements make up the core of this program along with plenty of accessory/isolation work to drive maximum muscle growth.

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

PLEASE NOTE: This program will really push the limits of your recovery so it should only be attempted by those with lots of experience and good recovery habits.

If you are looking for an equally mass-tastic training program that's not quite as strenuous, check out the SWOLE AF program first before moving on to this one!

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. I infuse real science and the principles of progressive overload 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 Statiion // Leg Press
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Sample Week
Week 1 of 12-week program
Sunday
Upper Body - INTRO WEEK

A1

*DB Bench Press

12, 10, 8

A2

Barbell Row

12, 10, 8

B1

Tall Kneeling Single Arm Shoulder Press

B2

Leaning Lateral Raise

B3

Rear Delt Flies

2 x 20

C1

*Incline DB Flies

2 x 20

C2

*Alternating Single Arm Incline DB Rows (Constant Tension)

2 x 20

D1

Machine Bicep Curls

D2

DB Overhead Tricep Extensions

E

Behind the Back Smith Machine Shrugs

2 x 20

Monday
Lower Body - INTRO WEEK

A1

Leg Extensions

1 x 20

A2

*Seated Hamstring Curls

1 x 20

B

Back Squats

12, 10, 8

C

Pin Good Morning

12, 10, 8

D1

Barbell Glute Bridge

2 x 20

D2

Goblet Step Through Lunge (Switch pivot leg halfway)

2 x 20

E1

*Machine Hip Adduction

2 x 20

E2

Single Leg Calf Raise w/ DB

2 x 15

F1

1 and 1/2 Goblet Squat

2 x 15

F2

Staggered Stance DB RDL

2 x 15

G

EXERCISE OF CHOICE

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

A1

Machine Lateral Raises

1 x 20

A2

1 and 1/2 Push Ups

1 x MAX

B

Alternating DB Shoulder Press

12, 10, 8

C

*DB Bench Press

20, 15, 12

D1

DB Front Raise

D2

*DB Shrugs

D3

DB Floor Press

2 x 20

E1

*Machine Pec Flies

2 x 20

E2

Bench Dips

2 x MAX

F1

DB Tricep Skull Crushers

15, 12, 10

F2

DB Upright Rows

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

A

Rack Pull Up

MAX, _ , _

B

Chest Supported T Bar Row

20, 15, 10

C1

*Moto Rows (Lats)

3 x 15

C2

Seated Cable Row

3 x 15

C3

Rear Delt Flies

3 x 20

D

*Barbell Preacher Bicep Curls

E

Alternating DB Hybrid Bicep Curls

3 x 15

F

EXERCISE OF CHOICE

Friday
Legs - INTRO WEEK

A

Barbell RDL

20, 15, 10

B1

Leg Press

20, 15, 10

B2

*Leg Press Calf Extensions

3 x MAX

B3

Pulse Goblet Squat

3 x 30

C1

Single Leg Extensions

2 x 15

C2

Single Leg Hamstring Curls

2 x 15

D1

Cable Pull Through (Glutes)

D2

Single Leg Glute Bridges

2 x MAX

E1

Bodyweight Standing Calf Raises (At Home)

E2

Machine Standing Calf Raises

2 x 15

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 Extreme
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Swole AF Extreme