10 Week Advanced PPL Program
Swole Town
Bodybuilding, Law EnforcementThis 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.
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
PJR Pullovers (db)
3 x 12
F
Tricep Pushdown
10, 10, MAX
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
A
Cardio
1 x 21:00
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
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
A
Active Recovery
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.
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
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"
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."
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."
