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