Swole AF 2.0

The Strength Cave

Coach

Andres Vargas

They say sequels are never as good as the original but I think you'll change your mind after this!

SWOLE AF 2.0 picks up right where the original left off and is sure to take your gains to an even higher level.

This program is packed with meticulous notes and fun training techniques that will make it easy to gain mass like a MFer!

Compound movements (squats, presses, deadlifts, etc.) make up the core of this program to place as much mechanical tension on the muscle as possible.

Plus, you'll still have plenty of accessory work to get that metabolic pump and fuel maximum muscle growth.

By the end of this program, you will look and feel like a monster in the gym!

Scroll down to see a sample of this program.

TRAINING STYLE: Bodybuilding

PROGRAM LENGTH: 12 weeks

TIME COMMITMENT: 5 Days Per Week, ~60-90 MInutes Per Session

$60

Get Swole AF 2.0

Build Quality Mass

Heavy compound lifts will drive mechanical tension (the #1 muscle building principle) while targeted isolation work creates a metabolic pump. Together, you have a 1-2 punch to build dense muscle that will stick around for the long haul!

The Perfect Dose Response

Each workout has just the right amount of intensity and volume to give you skin busting pumps that will drive optimal growth!

Science is on Your Side

This isn't your typical random "program" thrown together by an uneducated "influencer." I used real science and over 10 years of education and experience working with people just like you to build a program that delivers RESULTS!

Expert Instruction and Guidance

I provide detailed instructions as well as my very own exercise demonstration videos to teach you proper lifting form and help you execute each training session to perfection.

Features

Programming 5 days per week

Five badass training sessions per week await you with the goal of turning you into a BEAST!

Exercise Video Guidance

I provide my very own instructional videos so you can nail your technique on every exercise.

Detailed, Expert Instruction

Step by step directions are given throughout the training program so you always know how to attack and execute the program

Delivered through TrainHeroic

Get 24/7 access to your program through the TH app so your training goes wherever you go.

Equipment

Required

Barbell // Weight Plates // Dumbbells // Exercise Bench // Squat Rack

Recommended

Cable Machine // Machines // Pull Up Bar // Dip Station // Leg Press

Sample Week

Week 1 of 12-week program

Sunday

Upper Body - Week 1 - INTRO WEEK

Prep

Upper Body/Shoulder Warm Up

Shoulder Over and Backs x 10 Band Pull Aparts x 15 Scapula Angels x 10 Yoga Push Up w/ Reach x 5 per side

*DB Bench Press

12, 10, 8

Incline DB Rows

12, 10, 8

*Machine Pec Flies

2 x 12

Pec Dec Rear Delt Flies

2 x 12

DB Lateral Raises

2 x 12

Machine Bicep Curls

2 x 12

Dips

2 x MAX

*DB Shrugs

2 x 12

Monday

Lower Body - Week 1 - INTRO WEEK

Prep

Lower Body Warm Up

Hip CARS x 6-8 per side Worlds Greatest Stretch x 6-8 per side Cossack Squat x 2 sets x 8 reps per side

Hack Squats

12, 10, 8

Barbell Glute Bridge

12, 10, 8

Staggered Stance DB RDL

2 x 12

DB Split Squat

2 x 12

*Machine Hip Adduction

2 x 10

Single Leg Calf Raise w/ DB

2 x 15

Leg Extensions

2 x 20

Seated Hamstring Curls

2 x 20

*Supine Vertical Leg Lifts on Bench (Core)

1 x MAX

Wednesday

Push (Chest, Shoulders, Tri's) - Week 1 - INTRO WEEK

Prep

Upper Body/Shoulder Warm Up

Shoulder Over and Backs x 10 Band Pull Aparts x 15 Scapula Angels x 10 Yoga Push Up w/ Reach x 5 per side

DB Shoulder Press

12, 10, 8

Alternating DB Bench Press (Top Hold)

3 x 12

DB Front Raise

2 x 15

DB Lateral Raises

2 x MAX

Decline Cable Flies

2 x 15

Rope Overhead Tricep Extension

3 x 12

*Push Ups

1 x MAX

Thursday

Pull (Back, Bi's) - Week 1 - INTRO WEEK

Prep

Upper Body/Shoulder Warm Up

Shoulder Over and Backs x 10 Band Pull Aparts x 15 Scapula Angels x 10 Banded Row w/ Ex. Rotation x 10 per side

Underhand Lat Pulldown

15, 12, 10

DB Single Arm Row

15, 12, 10

Smith Machine Shrugs

15, 12, 10

Half Kneeling Alternating Lat Pulldown

2 x 12

Cable Face Pulls

2 x 15

Reverse Biceps Curls

2 x 15

Friday

Legs - Week 1 - INTRO WEEK

Prep

Lower Body Warm Up

Hip CARS x 6-8 per side Worlds Greatest Stretch x 6-8 per side Cossack Squat x 2 sets x 8 reps per side

Barbell RDL

15, 12, 10

Slant Board Goblet Squat

3 x 15

*DB Walking Lunges

2 x 12

Walking Lunges (Bodyweight)

2 x 10

Smith Machine Hip Thrusts

2 x 15

Banded Glute Bridge Leg Abductions

2 x 15

Machine Standing Calf Raises

2 x 12

Mini Band Single Leg Hamstring Curls

2 x 15

*TRX Knee Tucks (Core)

1 x 50

Coach

More from The Strength Cave

Andres Vargas

Allow me to help you become an absolute BEAST in the gym! With over 10 years of hands on experience training professional athletes, powerlifters, and bodybuilders along with a Master's Degree in Exercise Physiology, I build highly effective programs that will get you jacked and strong!

Ready to get SWOLE?

Take your physique to the next level. Commit to training like a beast and start making quality gains right now!

Get Swole AF 2.0

FAQs

Does this program include coaching?

Not directly. I do provide detailed instructions and notes for each exercise as well as demonstration videos but you will not have access to me for questions or coaching. If you want access to me along with a program, feel free to reach out to me for custom program design and coaching services!

Do the exercises change at all?

The exercises stay consistent for several weeks at a time but many do change to similar & slightly more challenging variations over time. This consistency in practicing similar exercises for several weeks at a time is important for progressive overload and making efficient gains!

How much training experience do I need for this program?

This program is best for someone with experience and familiarity with lifting weights. The workouts are challenging and require a basic understanding of how to perform compound lifts with good form. If you are a beginner, try my Foundational Strength program first before doing this program.

How long do I have access to the program?

Train Heroic gives you access to this program for 1 full year. During that year, you can repeat this program as many times as you'd like :)

What if I have to modify the program or swap out an exercise?

You can easily make changes to the program or swap out an exercise in the app! Upon purchase, I'll send you a program guide that shows you exactly how to do it. Plus, I try to suggest substitutions in the exercise notes for certain movements as well.