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DAY ZERO DENSITY TRAINING

Swole Town

Tactical, First Responders, Law Enforcement, Bodybuilding
Coach
Coach Mike Richardson

Home-Gym optimized, time-efficient, hard hitting training designed to pack on slabs of muscle without all the fancy gym equipment.

DAY ZERO is an 8 week program built around DENSITY. The goal is hypertrophy, but you'll also build some strength and conditioning due to the methods used.

DENSITY means packing training into shorter time periods, using clusters, short rest intervals, Timed sets and other methods.

This program is NOT for the faint of heart.. it requires some fortitude and a willingness to push yourself into discomfort.

If you're looking to build muscle and want a fresh, new approach, this program will not disappoint.

Every day is DAY ZERO.

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Home-Gym Optimized
The training is built around a decent home-gym setup.. no fancy equipment needed, no commercial gym necessary. You'll have a new appreciation for your home gym after hitting this program.
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Time-Efficient
Training with a Density approach makes things very time-efficient and very effective. Get in, handle business, and get out. Short, intense, hard hitting sessions that do not disappoint.
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Built in the Trenches
All of my training has been battle-tested long before it ever reaches you. Rest assured, it's years of coaching and training that have yielded this product. What you're getting is a well-designed, hard-hitting program that delivers results.
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Training that Delivers
This 8 week program is built upon weekly progression and will keep your body challenged, ensuring adaptation and growth. the training methods in this program will likely be a new stimulus to you, driving muscle growth and serious improvements in strength and physique.
Features
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Access to your coaches
If you need me, shoot a DM and I'll be there to help within 24 hours.
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Programming 6 days per week
4 Training days (lifting), 1 ruck/cardio, 1 active recovery, and 1 full rest day.
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Exercise Video Guidance
All segments come with video demos so you're never lost on how to execute
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Delivered through TrainHeroic
All training delivered through TrainHeroic, the best training app on the market.
Equipment
Required
Basic Gym setup (barbell, plates, rack)
Recommended
Dumbbells // Dip bars // Sled (any type) // Cable for pulldowns, etc
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Sample Week
Week 1 of 8-week program
Sunday
DZDT - WEEK 1/DAY 01

A

Reverse-Banded Plyo Push up

3 x 3

B

Weighted Dips

8 x 4

C

Chest Supported DB Rows

8 x 8

D

DB Incline Bench Press

3 x MAX

E

Towel KB Curls

10 x 4

F

Barbell Push up

1 x 72

Monday
DZDT:  WEEK 1/DAY 02

A

Banded KB Swing

6 x 6

B

Zercher Squat

4 x 6

C

Snatch Grip RDL

3 x 8

D

Squat - Lunge - Step Up Complex

1 x 6:00

E

KB get up sit up

3 x 6

Tuesday
DZDT:  WEEK 1/DAY 03 - RUCKING

A

Ruck

1 x 1.5

Wednesday
DZDT:  WEEK 1/DAY 04

A

Overhead Press

1 x 30

B

Single Arm Lat Pulldown

8 x 8

C

Leaning Lateral Raise

1 x 5

D

Pullover/Tricep Extension Combo

10 x 4

Thursday
Week 1 Day 5

A

Seated Box Jumps

1 x 10

B

Snatch Grip High Pull

7 x 3

C

Farmer Carries

4 x 40

D

Single Arm Barbell Curl - Eccentric Emph.

5 x 3

E

Backwards Sled Drag

1 x 40

Friday
DZDT:  WEEK 1/DAY 06

A

Active Recovery

Saturday
DZDT:  WEEK 1/DAY 07 - FULL REST

A

Rest

Coach
coach-avatar Coach Mike Richardson

ISSA Tactical Conditioning Specialist, creator of Swole Town, Forged Female and Tac Alpha Training programs. Former Army 11b Infantry. My goal is to deliver the highest level training programs on the marketplace and come through with exceptional value.

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Today is DAY ZERO

Walk into the gym tomorrow knowing exactly what you need to get done. Stop guessing and start making crazy gains.

Get DAY ZERO DENSITY TRAINING
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FAQs
What do you mean by "Density Training"?
Density specifically refers to the amount of work performed per unit of time. By using methods such as clusters, timed sets, and shortened rest intervals, we pack training volume into shorter time periods. This results in a new training stimulus that can be great for muscle growth
How long are the workouts?
Most of these sessions can be knocked out in around 45 minutes, give or take, assuming you follow the listed protocols.
What is the main goal of the program?
The primary goal of this program is hypertrophy (muscle growth)... but training in this style will naturally yield some conditioning and work capacity improvements as well. As stated, it will likely be a new training stimulus for many people.
The Proof
verified-athlete-avatar Robert A.

Muay Thai/MMA

Verified Athlete

"Working with coach Mike has totally transformed my physique and abilities. I'm leaner, stronger and more powerful. Best coach I've ever worked with."

verified-athlete-avatar Hunter K.

Get SWOLE

Verified Athlete

"Training with Swole Town gave me so much confidence. I put on a ton of size and learned so much about training. Highly recommend all of Mike's programs"

verified-athlete-avatar Mike Richardson

Don't talk about it, BE about it

Verified Athlete

"I've been coaching for over 12 years and have always put myself through any training program I put others through. Rest assured all of my programs have been battle-tested by myself and others long before it ever reaches you."

DAY ZERO DENSITY TRAINING