Vanguard Training Solutions
General Fitness, Bodybuilding, Functional Fitness, Combat Sports, Track & Field, Strongman, Strength & Conditioning, Obstacle Course Racing, Mobility, Other🎯 Program Overview
Operation "Swole Eagle" is a structured 8-week hypertrophy training plan designed to maximise muscular growth, density, and symmetry through smart exercise distribution, progressive overload, and evidence-based session design.
The program blends the principles of sports-science-based strength and conditioning with bodybuilding methodology, allowing you to train like an athlete but grow like a bodybuilder.
Each week consists of 6 x 60-minute sessions, built around an upper/lower split that hits every major muscle group two to three times per week.
It’s designed for athletes, tactical operators, and serious gym-goers who want to add quality size without compromising performance, mobility, or structural balance.
Every session begins with dynamic mobility, activation, and 3-plane core work, ensuring joint readiness and stability before loading.
Main sessions use compound lifts first (high mechanical tension), then move into accessory hypertrophy work for metabolic stress and cellular swelling — both proven drivers of muscle growth.
🧩 What the Program Consists Of
1. 8-Week Mesocycle Design
The plan is divided into two 4-week mesocycles:
Weeks 1–4 – Foundation Phase
Build skill, motor control, and tolerance to higher training volumes. Focus on clean execution and consistent tempo.
Weeks 5–8 – Intensification Phase
Increase loading, reduce rest, and integrate advanced hypertrophy techniques — such as drop sets, rest-pause, and tempo variations — to maximise fibre recruitment and metabolic stress.
2. Integrated Movement Preparation
Every day includes a unique warm-up protocol with:
Dynamic mobility drills to increase tissue temperature and joint readiness.
Targeted activation to prime stabilisers for the session’s lifts.
Core sequence across three planes (anti-rotation, lateral, flexion) to improve trunk control, and transfer of force.
3. Frequency Distribution
Each muscle group is trained 2–3 times per week through direct and indirect movements.
This frequency maximises muscle-protein-synthesis exposure (every ~48 hrs) and allows for high weekly training volume without excessive fatigue.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Swole Eagle - Monday Warm Up
Dynamic Mobility Arm circles – https://youtu.be/eF4GJmdvF3g World’s Greatest Stretch – https://youtu.be/cI6Fz6v8V2E Bodyweight squat to reach – https://youtu.be/aclHkVaku9U Activation Banded external rotation – https://youtu.be/vzK4-mCwD4A Push-Up Plus – https://youtu.be/0pRMPlxH2nA Glute Bridge – https://youtu.be/F9GSMXoaFQk Core (3 planes) Pallof Press (anti-rotation) – https://youtu.be/VSJt89t4E_U Side Plank (lateral) – https://youtu.be/3Qk7N6zN0WY Dead Bug (flexion) – https://youtu.be/AbzJZz-uwKc
B
Bench Press
C
Incline DB Bench Press
D
Seated DB Shoulder Press
E
Cable Chest Flys
F1
Tricep Pushdown
F2
OH Cable Tricep Extension
Conditioning
A
Swole Eagle - Tuesday Warm Up
Dynamic Arm swings – https://youtu.be/pzqzF-3c0mI Cat-Cow – https://youtu.be/KpIH6uI3N6E Hip hinge drill – https://youtu.be/L2V-gF3VqYI Activation Band Face Pull – https://youtu.be/4Vh7dGXsYd0 Scap Pull-Up – https://youtu.be/dF-E7DT6M5o Hamstring Walkout – https://youtu.be/HjW-hyf-qFk Core Bird Dog – https://youtu.be/w0-u-R6z9g8 Cable Woodchop – https://youtu.be/1R1-Bs7rI0E Plank Reach – https://youtu.be/qh-ZJYhFzqY
B
Weighted Strict Pullup
C
Chest Supported Machine Row
D
1-Arm DB Row
E
EZ bar Bicep Curl
F
Squatting cable bicep curl
Conditioning
A
Swole Eagle - Wednesday Warm Up
Dynamic Lateral Lunge – https://youtu.be/-sHcoN-GJX8 Toe Touch → Deep Squat Reach – https://youtu.be/1m-vvq7kB94 Hamstring Sweep – https://youtu.be/x0-iRhW1m98 Activation Mini-Band Lateral Walk – https://youtu.be/BFjR-HGEmsM Banded Glute Kickback – https://youtu.be/zN-M9O0RZbQ Banded Good Morning – https://youtu.be/SZ1-sDYVsf0 Core Cable Pallof Press – https://youtu.be/VSJt89t4E_U Plank to Push-Up – https://youtu.be/C3dE-z8gMpw Hanging Leg Raise – https://youtu.be/F2C6Vn-O8IM
B
DB Romanian Deadlift
C
Front Squat
D
Hip Thrust
E
Walking Lunges
F
Lying Leg Curl
Conditioning
A
Swole Eagle - Thursday Warm Up
Dynamic Shoulder Taps – https://youtu.be/fH4-kBeJPLU Arm Cross Swings – https://youtu.be/pzqzF-3c0mI Toe Touch to Overhead Reach – https://youtu.be/5yX9-i3rPhQ Activation DB External Rotation – https://youtu.be/vzK4-mCwD4A Glute Bridge March – https://youtu.be/mW1-xOXkXo0 Band Triceps Kickback – https://youtu.be/XQJ4-c-B2lc Core Side Plank Rotations – https://youtu.be/Z-2Gc-cFw0I Cable Pallof Iso – https://youtu.be/VSJt89t4E_U Stability-Ball Rollout – https://youtu.be/9r34-XfG_-8
B
Weighted Dips
C
Barbell Incline Bench Press
D1
DB Lateral Raise
D2
Barbell Upright Row
E1
DB Fly
E2
Push-Up
F
DB Skull Crushes
Conditioning
A
Swole Eagle - Friday Warm Up
Dynamic Leg Swings – https://youtu.be/5U0-lqR-8FE Walking Lunge + Twist – https://youtu.be/-e1QY1p-x-s Inch-Worm – https://youtu.be/zKq4s4rO-UI Activation Glute Kickback – https://youtu.be/zN-M9O0RZbQ Banded Terminal Knee Extension – https://youtu.be/QpNRxB4S0Jo Calf Raise ISO Hold – https://youtu.be/Fm14-EGeaCg Core Copenhagen Plank – https://youtu.be/yQxq-kscD5Y Hanging Knee Raise – https://youtu.be/F2C6Vn-O8IM Anti-Rotation Press – https://youtu.be/VSJt89t4E_U
B
Box Squat
C
Leg Press
D
Smith Machine - Rear Foot Elevated Split Squat
E
Leg Extension
F
Seated Calf Raise
Conditioning
A
Swole Eagle - Saturday Warm Up
Dynamic Band Dislocate – https://youtu.be/X0R-Lh0yGq8 Hip Opener Lunge – https://youtu.be/M6g0-4FTXUs Arm Reach Across – https://youtu.be/1oM1-UjV0M0 Activation Scapular Row – https://youtu.be/f6x-rM-kpfs Banded Reverse Fly – https://youtu.be/KuNPOcY7VEI Glute Bridge Hold – https://youtu.be/F9GSMXoaFQk Core Hanging Windshield Wiper – https://youtu.be/OtC6-cUYZUE Side Plank Reach – https://youtu.be/Z-2Gc-cFw0I Ab Wheel Rollout – https://youtu.be/qhzx-c9WUpE
B
Neutral Close Grip Seated Cable Row
C
Cable Facepull
D
Preacher Curl
E
Hammer Curl
F1
Hanging Leg Raise
F2
Russian Twist
