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The Super Swoledier Protocol

Sailor Jack's Barbell Garage

Bodybuilding, General Fitness, Strength & Conditioning
Coach
Christopher Reed, CMT, CPPS

Would you rather have your clothes fit well OR look good naked and stand with confidence in front of your lover?

WHY NOT BOTH?

Following the Super Swoledier Protocol will give you the best of both worlds!

Based on the Golden Era of Bodybuilding, where a classic, aesthetically-pleasing—and natural—physique were king!

This program requires commitment. You MUST have the discipline to train 4x/week to see the results this program is designed to deliver. (incl. +2 optional days)

Be honest with yourself... sit down, take inventory of your life (and the demands for your time) and really examine how many days a week you are consistently showing up to train. If you fall short of 4x/week maybe this program isn't for you ...the 'uncommitted'.

That's okay... we have plenty of other "TEAMS' & 'PROGRAMS' that will match the reality of your life & the demands on your time.


This program is perfect for:

• Taskmasters who are tight on time.

• Individuals who crave a sweet pump.

• & people who want to be in and out of the gym—efficiently—in under 75 minutes.

CAVEAT EMPTOR: to see the results you desire—deep-down—you must be disciplined.

Sign up TODAY to receive the Super Swoledier Protocol and inject a little excitement—AND some GAINZ—into your life!

Features
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Train: Anytime, Anywhere
Access your training anywhere and easily train around your work and life demands.
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Programming 4 days per week
(+2 optional) Daily strength training that’s accessible and challenging for athletes of an Intermediate/Advanced level.
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Exercise Video Guidance
Expert instructional videos to guide your practice and make execution easy!
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Compete
Against yourself—and our online community. See how you stack up to the competition with our benchmark and daily leaderboards.
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Share & Celebrate Sucesses
Celebrate personal records and share your stats through your personal athlete profile on TH and social media.
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Track Your Progress
Tracking your training has never been easier. Chart your goals and plot your successes through our ever evolving performance matrix.
Equipment
Required
Barbell // Dumbbells // Selectorized Machines // Smith Machine // Kettlebells // Jump Bands // Sandbags // Deadballs // Trap Bar
Recommended
Jump Rope // Treadmill // Stepper
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
True Rest Day
Monday
Swoledier Day 1 - Phase 1

A

Sailor Jack's Warm-Up Flow

1 x 9:00

B

Sailor Jack's Core Routine

1 x 10:00

C

Front Foot Elevated Barbell Bulgarian Split Squat

12, 10, 8, 8, 6, 4

D

Seated Single Leg Extension

6, 8, 8, 10, 12, 12

E

GHD Leg Curls

4 x 10

F

Prone Single Leg Curl

8, 8, 10, 12

G1

Standing Smith Machine Calf Raise Circuit

30, 30, 30, 100

G2

Band Resisted Toe Taps

3 x 100

H

Sailor Jack's Cool Down Flow

1 x 10:00

Tuesday
2025-3-25

A

Sailor Jack's Warm-Up Flow

1 x 9:00

B

Sailor Jack's Core Routine

1 x 10:00

C

Incline Dumbbell Bench Press

12, 10, 8, 6

D

Bodyweight Push Ups

6 x 6

E

Seated Dumbbell Shoulder Press

12, 8, 8, 6

F

Bodyweight Push Ups

G

Dips

12, 8, 8

H

EZ Bar Flat Bench Skull Crushers

12, 12, 8, 8

I

Straight Bar Cable Pulley Triceps Extensions

15, 12, 12, 12

J

Sailor Jack's Cool Down Flow

Wednesday
Fasted Cardio

Fasted Cardio

A

1) Try to complete 10k steps today. 2) Hit the Stepper in the Gym for 35-40 minutes of FASTED cardio. This means NO FOOD. The objective is to use up any excess glycogen reserves and metabolize free-fat stores. Use the Karvonen Method to calculate your Zone 2 Target Heart Rate (THR). (Biological) Female Athlete: (200-age) - Resting Heart Rate (RHR) x.60 - .70 + RHR = THR e.g. (200-30) = 170 - 50bpm = 120bpm x.60 = 72bpm + 50bpm = 122bpm (lower limit of THR) (200-30) = 170 - 50bpm = 120bpm x.70 = 84bpm +50bpm = 134bpm (upper end of THR) For active recovery purposes and fat metabolism the female athlete in the above example should keep her THR in between 122bpm – 134bpm to help metabolize free-fat stores and aid in the overall goal of body recompositioning. (Biological) Male Athlete: (220-age) - Resting Heart Rate (RHR) x.60 - .70 + RHR = THR e.g. (220-30) = 190 - 50bpm = 140bpm x.60 = 84bpm + 50bpm = 134bpm (lower limit of THR) (220-30) = 190 - 50bpm = 140bpm x.70 = 98bpm +50bpm = 148bpm (upper end of THR)

Thursday
2025-03-27

A

Sailor Jack's Warm-Up Flow

1 x 9:00

B

Sailor Jack's Core Routine

1 x 10:00

C

Bent Over Barbell Row

12, 10, 8, 6

D

Recline Ring Row

6 x 6

E

Seated Cable Machine Row

12, 8, 8, 6

F

Recline Ring Row

G

Standing EZ Bar Biceps Curls

12, 8, 8

H

Incline Bench DB Spider Curls

12, 12, 8, 8

I

Incline Bench Dumbbell Biceps Curls

15, 12, 12, 12

J

Sailor Jack's Cool Down Flow

Friday
Swoledier Day 1 - Phase 1

A

Sailor Jack's Warm-Up Flow

1 x 9:00

B

Sailor Jack's Core Routine

1 x 10:00

C

Front Foot Elevated Barbell Bulgarian Split Squat

12, 10, 8, 8, 6, 4

D

Seated Single Leg Extension

6, 8, 8, 10, 12, 12

E

GHD Leg Curls

4 x 10

F

Prone Single Leg Curl

8, 8, 10, 12

G1

Standing Smith Machine Calf Raise Circuit

30, 30, 30, 100

G2

Band Resisted Toe Taps

3 x 100

H

Sailor Jack's Cool Down Flow

1 x 10:00

Saturday
Fasted Cardio

Fasted Cardio

A

1) Try to complete 10k steps today. 2) Hit a brisk walk with weight, hike or go for a light jog for 35-40 minutes in a FASTED state. This means NO FOOD. The objective is to use up any excess glycogen reserves and metabolize free-fat stores. Use the Karvonen Method to calculate your Zone 2 Target Heart Rate (THR). (Biological) Female Athlete: (200-age) - Resting Heart Rate (RHR) x.60 - .70 + RHR = THR e.g. (200-30) = 170 - 50bpm = 120bpm x.60 = 72bpm + 50bpm = 122bpm (lower limit of THR) (200-30) = 170 - 50bpm = 120bpm x.70 = 84bpm +50bpm = 134bpm (upper end of THR) For active recovery purposes and fat metabolism the female athlete in the above example should keep her THR in between 122bpm – 134bpm to help metabolize free-fat stores and aid in the overall goal of body recompositioning. (Biological) Male Athlete: (220-age) - Resting Heart Rate (RHR) x.60 - .70 + RHR = THR e.g. (220-30) = 190 - 50bpm = 140bpm x.60 = 84bpm + 50bpm = 134bpm (lower limit of THR) (220-30) = 190 - 50bpm = 140bpm x.70 = 98bpm +50bpm = 148bpm (upper end of THR)

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FAQs
What is 'SWOLE'?
It's the awesome feeling after an intense training session. syn. "the pump"
Where should I start?
Jump right in and start: NOW! There's no need to 'go back' ...just open the app and hop on the gain-train!
Is there a contract?
Your subscription is month-to-month and you can change it at any time. Different 'TEAM' switch to a 'PROGRAM' — no problem!
Where can I find answers to questions that aren't here?
Reach out: http://www.sailorjacksbarbellgarage.com/contact-us
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The Super Swoledier Protocol
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The Super Swoledier Protocol
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The Super Swoledier Protocol
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The Super Swoledier Protocol