You want to look like a beast AND be able to back it up with performance? You've come to the right place.
This programming borrows from multiple disciplines what is useful, including: Strongman, Powerlifting, Bodybuilding, plyometrics, and explosive training.
You can expect this training to be an old school punch in the mouth at times, blended with science-backed protocols and periodized blocks that will allow us to train multiple physical attributes concurrently without losing others.
A warning to the faint of heart.. this training is tough and will demand your best effort and full attention. Those who are luke-warm, look elsewhere. This is a community of people looking to be next-level individuals.
All training blocks include workout specific warm ups, demo videos and specific/easy to understand instructions.
All you need to bring is some fortitude, discipline, dedication and at times a willingness to suffer.. Everything else you need is right here waiting..
The Iron Gods have spoken. It's time to get SWOLE . We'll be waiting to welcome you to the town.
A
Supine Band Pull Aparts
2 x 15
B
3-Second Pause Bench Press
5 x 3
C
Banded Push ups
4 x MAX @ 10
D
Bench Supported DB Row
8 x 8
E1
Dips
3 x 8
E2
Barbell Bicep Curl
3 x 8
F
Decline DB Triceps Extension
1 x 5
G
Turkish Get Ups
3 x 2
A1
Assault Bike
1 x 100
A2
Burpee
1 x 3
B1
Neck Extensions
2 x 24
B2
Neck Flexion
2 x 24
B3
Lateral Neck Flexion
2 x 24
C1
Couch Stretch (Hip Flexors)
2 x 20
C2
90/90 Hip Stretch
2 x 20
C3
Kneeling Thoracic Spine Stretch
2 x 20
C4
Adductor Rock back with T-Spine Rotation
2 x 20
A1
4-Way Dead Bug
2 x 8
A2
4 Way Med Ball Plyometric Throws
2 x 20
B
Barbell Deadlift
1 x 20
C
Lat Pulldown - Neutral Grip
1 x 7
D
Farmer Carries
4 x 40
E
Shrug Ladder
1 x 55
F
Cross-Body Hammer Curl
1 x 7
A
Rear Delt Swings
2 x 30
B
Barbell Z Press
3 x 6
C
Close Grip Incline press
3 x 8
D
Crucifix Hold
2 x 30
E
Lateral Raise - Heavy Partial Reps
2 x 20
F
Tricep Pushdown
1 x 7
G
Standing Cable Crunches
3 x 20
A
Hill Sprints
1 x 12 @ 10
B
Ruck
A
Rest
A1
Depth Jump to Vertical Jump
3 x 3
A2
Banded Lat/Hip Stretch
3 x 10
B
Back Squat
5 x 3
C
Neutral Grip Pull ups
5 x 2
D
Single Leg RDL
3 x 5
E1
DB Hang Snatch
1 x 10
E2
DB Walking Lunges
1 x 10
ISSA Tactical Conditioning Specialist, Former Army 11B Infantry, Federal LEO. Mike has trained Special Ops Candidates, MMA fighters, powerlifters and is the creator of Swole Town, Forged Female and multiple tactical Programs.
No more wasted workouts. Your blueprint to massive gains is one click away. Your ride to Swole Town has arrived.
Start My 7-Day Free TrialCoach
Verified Athlete"I've been training for over 20 years and have evolved my training to where it is now, which is exactly what you see here. At 40 years old I'm still crushing it in the gym. This is my lifestyle."
Muay Thai, Powerlifting, LEO
Verified Athlete"I've lost over 80lbs on this program, and Coach Mike has worked closely with me to monitor progress. I've Gotten stronger on everything...600lb Deadlift, and still well conditioned. Highly recommend!"
When you join a team you’re getting more than programming, you’re joining an online community.