Swole AF Extreme

The Strength Cave

Bodybuilding, Strength & Conditioning

Coach

Andres Vargas

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.

TRAINING STYLE: Bodybuilding

PROGRAM LENGTH: 12 weeks

TIME COMMITMENT: 5 Days Per Week, ~75-100 MInutes Per Session

$45

Get Swole AF Extreme

Add Muscle on Top of Muscle

Push way past your limits and see just how hard you can really crush your body in pursuit of monstrous muscularity!

Leave No Stone Unturned

See if you have the discipline to fuel and recover properly over the next 12 weeks to keep up with this program.

Science and Experience 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 Statiion // Leg Press

Sample Week

Week 1 of 12-week program

Sunday

Upper Body - INTRO WEEK

*DB Bench Press

12, 10, 8

Barbell Row

12, 10, 8

Tall Kneeling Single Arm Shoulder Press

Leaning Lateral Raise

Rear Delt Flies

2 x 20

*Incline DB Flies

2 x 20

Alternating Single Arm Incline DB Rows (Constant Tension)

2 x 20

Machine Bicep Curls

DB Overhead Triceps Extensions

Behind the Back Smith Machine Shrugs

2 x 20

Monday

Lower Body - INTRO WEEK

Leg Extensions

1 x 20

Seated Hamstring Curls

1 x 20

*Back Squats

12, 10, 8

Pin Good Morning

12, 10, 8

Barbell Glute Bridge

2 x 20

Goblet Step Through Lunge (Switch pivot leg halfway)

2 x 20

*Machine Hip Adduction

2 x 20

Single Leg Calf Raise w/ DB

2 x 15

1 and 1/2 Goblet Squat

2 x 15

Staggered Stance DB RDL

2 x 15

EXERCISE OF CHOICE

Wednesday

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

Machine Lateral Raises

1 x 20

1 and 1/2 Push Ups

1 x MAX

Alternating DB Shoulder Press

12, 10, 8

*DB Bench Press

20, 15, 12

DB Front Raise

*DB Shrugs

DB Floor Press

2 x 20

*Machine Pec Flies

2 x 20

Bench Dips

2 x MAX

DB Tricep Skull Crushers

15, 12, 10

DB Upright Rows

Thursday

Pull (Back, Bi's) - INTRO WEEK

Rack Pull Up

MAX, _ , _

Chest Supported T Bar Row

20, 15, 10

Cable Moto Rows (Lats)

3 x 15

Seated Cable Row

3 x 15

Rear Delt Flies

3 x 20

*Barbell Preacher Bicep Curls

Alternating DB Hybrid Bicep Curls

3 x 15

EXERCISE OF CHOICE

Friday

Legs - INTRO WEEK

Barbell RDL

20, 15, 10

Leg Press

20, 15, 10

*Leg Press Calf Extensions

3 x MAX

Pulse Goblet Squat

3 x 30

Single Leg Extensions

2 x 15

Seated Single Leg Hamstring Curls

2 x 15

Cable Pull Through (Glutes)

Single Leg Glute Bridges

2 x MAX

Machine Standing Calf Raises

2 x 15

Bodyweight Standing Calf Raises (At Home)

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?

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

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 a high volume/high intensity program that is best for ADVANCED LIFTERS with efficient recovery habits. It will test the limits of even the most experienced lifters. Consider trying the normal SWOLE AF program first or, If you are a beginner, try my Foundational Strength 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.