New

10 Week Advanced PPL Program

Swole Town

Bodybuilding, Law Enforcement
Coach
Mike Richardson

This 4-day advanced PPL (push-pull-legs) program is a blueprint for MASSive gains... I'd put this program up against any other hypertrophy program on the market.

This program is for anyone looking to dial in their training and make serious progress in the hypertrophy department.

The design of this 4-day split allows us to hammer every muscle group about every 5 days.
You'll build up to some more advanced training methods as the program progresses, keeping your training fun, intense and productive.

We'll use lengthened partials, cluster sets, rest/pause and straight sets to ensure we have a powerful stimulus to GROW.

Be warned, however.. hard work and consistency is required to take up residence in Swole Town.

This program is your blueprint for serious gains over the next 10 weeks. If you're ready for the challenge, sign up now and let's handle some business.

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Built in the Trenches
This program has been built on the back of years of experience. Every detail is designed with a purpose, and stems from many years of trial and error with many different lifters and athletes.
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Flexible Blueprint
You have freedom to substitute lifts that work well for you, based on what you have available. I've taken care to create this program with flexibility. Substitute movements are listed and instructions are crystal clear as to how to execute the program. No stone has been left unturned.
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Designed for GROWTH
Every aspect of this program is designed with hypertrophy in mind. Every variable has been thought out for you... frequency, intensity, volume.. and even maintaining an aerobic base, are all built-in and ready to go. All that is needed is your execution, consistency and effort.
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Coach Access
I take all of my training programs very seriously. By joining this program, you become part of the Swole Town Family. If you need help with anything at all, shoot me a message through the app and we'll figure it out. Your success is important to me and I'll do whatever I can to help you succeed.
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Just show up and Train
You'll have your workouts fully planned, videos for every movement, instructions for every session and every segment, and access to a coach if you need it. All of that will be taken off your shoulders, so you can just show up and execute your plan. The value you get far exceeds the cost of the program by many times over... Show up, execute, and the results will speak for themselves.
Features
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Access to your coaches
I'm available if you run into any issues, and will typically respond within 24 hours or sooner.
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Programming 7 days per week
Every day will be planned out for you. All you need to do is show up and execute
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Instructions are clear and I've taken care to make sure there's nothing confusing about the training..
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Delivered through TrainHeroic
All your training will be delivered through TrainHeroic, the best training app on the market.
Equipment
Required
Basic Gym Equipment (barbell, weight plates, dumbbells,). // Hard work and Fortitude
Recommended
Cables // Gym Machines (hamstring curls, assisted pull ups)
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Sample Week
Week 1 of 10-week program
Sunday
PUSH A

A

Smith Incline Bench Press

8, 8, MAX

B

HIGH TO LOW CABLE FLY

4 x 12

C

Seated DB Press - No Lockout

2 x 20

D

Lateral Raise - Slow Eccentric

3 x 10

E

Pullover/Tricep Extension Combo

3 x 12

F

Tricep Pushdown

10, 10, MAX

Monday
PULL A

A

Narrow Grip Lat Pulldown

8, 8, MAX

B

Smith Machine Rows

12, 10, 8, 6

C

Cable Rear Delt Flyes

3 x 12

D

Incline DB Hammer Curl

3 x 10

E

Spider Curl

2 x 12

F

Hanging Knee Raise

3 x 12

Tuesday
CARDIO

A

Cardio

1 x 21:00

Wednesday
LEGS A

A

Seated Hamstring Curl

12, 12, 10, 10

B

No-Pause Squat

4 x 8

C

Snatch Grip RDL

10, 8, 8

D

DB Walking Lunges

3 x 16

E

Seated Calf Raise

2 x 15

F

Calf Raise

2 x 15

Thursday
PUSH B

A

DB Incline Bench Press

8, 8, MAX

B

Weighted Dips

3 x 8

C

Incline Cable Flyes

4 x 12

D

Cable Upright Rows

15, 12, 12

E

DB Triceps Ext - Slow Eccentric

10, 8, 8

F

Single Arm Triceps Extension (cable)

2 x 10

G

Standing Cable Crunches

2 x 15

Friday
ACTIVE RECOVERY/CARDIO

A

Active Recovery

Saturday
FULL REST
Coach
coach-avatar Mike Richardson

Former Army 11b Infantry and Federal LEO. ISSA certified Tactical Conditioning specialist and formerly NSCA CSCS. I've coached hundreds of people, from special ops candidates to recreational lifters. Creator of Swole Town, Forged Female and TAC Alpha.

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Nothing happens until you JUMP

Most people browse programs, think about doing things, and never jump. Take the leap, commit to the program and give it your full energy, and great things can happen.

Get 10 Week Advanced PPL Program
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FAQs
Can this program be done from a home gym?
Yes.. assuming you have at least the basic foundational equipment.. barbell, plates, DB's, and ideally some cables and a pull-up bar. Hamstring curls can be done with bands, and other lifts can be substituted. Reach out if you need help!
Is this program for beginners?
I'd recommend having at least a year of training experience before hopping into this program. There are some "advanced" methods that someone just starting out probably doesn't need. If I had to label the program, I'd say it's "intermediate."
The Proof
verified-athlete-avatar Hunter K.

Best training out there

Verified Athlete

"Training with Swole Town and Coach Mike was a game changer for me. I put on a ton of size and loved the training. Highly Recommend"

verified-athlete-avatar Mike Richardson

Coach, Creator of Swole Town Training

Verified Athlete

"I practice everything I preach. These programs have been battle-tested by myself and others I've coached."

verified-athlete-avatar Robert A.

310lbs and fat to 240 and STRONG

Verified Athlete

"Working with Swole Town, I've dropped 70lbs and am squatting and deadlifting 500lbs, benching 340lbs, and my Muay Thai abilities have improved dramatically. It's been a long time coming and I couldn't have done it without Coach Mike."

10 Week Advanced PPL Program