Six Week Swol n' Shred
Good Dudes Put Out
Bodybuilding, First RespondersSix Week Swol n’ Shred The Six Week Swol n’ Shred program is designed to help you pack on muscle and get lean through an intense, structured lifting regimen. This program focuses exclusively on weight training, combining progressive overload, hypertrophy-based training, and strength-focused lifts to maximize gains while shedding excess fat.
What to Expect: Heavy Lifting & Strength Progression – Build raw strength with compound movements and progressive overload.
Hypertrophy-Focused Workouts – Sculpt dense, powerful muscle with carefully programmed volume and intensity.
Targeted Muscle Isolation – Develop well-rounded aesthetics by fine-tuning weak points and enhancing definition.
Only 6 Weeks – A focused, no-fluff program designed for maximum results in minimal time.
This is NOT a cardio plan—it’s all about lifting heavy, training hard, and transforming your physique. If you're serious about getting SWOL and SHREDDED, this is the program for you.
Time to lift. Let’s work. 💪🔥
A
Bench Press
4 x 8
B
Bent Over Row
4 x 8
C1
Incline DB Bench Press
4 x 8
C2
DB Fly
4 x 8
D1
Pull-Up
4 x 8
D2
Reverse Flys
4 x 8
E1
Sit-up
3 x 15
E2
Russian Twist
3 x 15
A
EZ Bar Curl
4 x 8
B
EZ Bar Skull Crusher
4 x 8
C
DB Arnold Press
4 x 8
D1
Alternating DB Hammer Curl
4 x 8
D2
DB Overhead Tricep Extension
4 x 8
D3
DB Lateral Raise
4 x 8
A
Incline Bench Press
4 x 8
B
Dips
4 x 8
C
Single Arm DB Shoulder Press
3 x 8
D1
Tricep Pushdown
4 x 15
D2
Overhead Triceps Extension
3 x 15
E1
V-Ups
3 x 15
E2
Side Plank
3 x 0:30
A
Pull-Up
4 x 8
B
Single Arm Db Row
4 x 8
C
Barbell Upright Row
4 x 8
D
DB Shrug
4 x 8
E
Bent Over Rear Delt Fly
4 x 8
F
Alternating Db Curl
4 x 8
