Are you a SWOLE MFer that's trying to reach an even higher level of SWOLEness?!
The SWOLE AF EXTREME program is for advanced lifters that want to see what they're made of. If you're already used to going hard in the gym and want to take your training to an even higher level, this program is perfect for you.
Lots of heavy 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 tons of accessory work to get that metabolic pump and fuel maximum muscle growth.
PLEASE NOTE: This program will really push the limits of your recovery so it should only be attempted by experienced lifters with good recovery habits. If you are looking for an equally mass-tastic training program that's not quite as strenuous, check out the regular SWOLE AF program first before moving on to this one!
Scroll down to see a sample of this program.
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TRAINING STYLE: Bodybuilding
PROGRAM LENGTH: 12 weeks
TIME COMMITMENT: 5 Days Per Week, ~75-100 MInutes Per Session
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 Triceps 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
Cable 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
Seated 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
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!
It's time to take your physique to the next level. Commit to training like a beast and start making quality gains today!
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