Build Muscle With Swole Town: Full Workout Sample

full workout swole town

Swole Town is here, and if you’re searching for workouts to build muscle, get stronger and/or just to be a beast in the gym.. you’ve come to the right place. Here’s a full workout from the program and a link to try a free week to see if you want to join the community.

What is Swole Town?

Swole Town is a lifting/training program designed to pack on muscle and strength. It is delivered through the TrainHeroic App and costs $12/month, 97% cheaper than hiring a trainer with all the benefits. Workouts fully mapped out, with video demos and explanation of every movement, plus access to a coach and a community of people with the same goals as you.

What’s Different About This Program?

Swole Town is born out of years of trial and error in the gym. Many different training philosophies are built into a system that is built around 4 week training blocks. This keeps your body in a constant state of adaptation, and makes your workouts more enjoyable and challenging.

Training through TrainHeroic is the optimal way to workout. Trainers are expensive, and going it alone is sub-optimal at best. Letting an expert program your workouts will lead to bigger gains all around. You’d spend more on a Starbucks trip than you would for a month of badass training…

try swole town full workout

Full Workout From The Swole Town Program

Here’s a full training day from the program. This is an upper body training session from a 4 week cycle called “RAGE.” RAGE is a high volume cycle full of supersets and metabolic stress-inducing training blocks. This 4 week block alone could pack muscle on your body.

So here is the full workout. This training session is focused on chest and back.. specifically horizontal pressing and vertical pulling. Try it out, and come take a closer look if you had fun with this one. If you were in the program, I’d be telling you to go crush this one. So for now, GO CRUSH IT!

Coaches Notes: (Directly From Program Session)

Another day on the grind. We’re hitting explosive depth push ups straight into heavy floor presses today. We’re going to keep hammering your pressing power, and by the end of a 12 week stay in Swole Town, I’m banking on many of you hitting PR’s on your pressing movements. It won’t happen overnight, but it will happen. Trust the process and train hard.

Keep in mind that this is a volume cycle.. we have higher intensity cycles coming up where you’ll get to push your strength up and get in some heavier reps and more explosive movements. Everything in its right time. For now, we’re crushing volume.

We’re in week 3 of RAGE. One more week of this high volume cycle, and we’ll begin transitioning into some higher intensity cycles. That is when I usually notice big gains. When the body has started getting used to one training style, and you suddenly transition into heavier loads and more intense methods. Arnold called it the “shock principle.” Stay the course.

Prep Work (Warm Up)

All blocks with the same letter should be performed as a superset, one after the other. For Prep work, don’t aim heavy. We’re prepping the body for the full workout.

A1 – Single Arm DB Bench Press: 3 x 8

8 right, 8 left. Add weight each set, being mindful that this is prep work.

A2 – Inchworm to Extended Plank: 3 x 3

Walk your hands out as far as you can while maintaining the integrity of your posture. Then, walk them back in and back to standing. 3 sets of 3 reps.

B1 – Dumbbell Pullover

Go heavy, and I want a good, deep stretch of the ribcage and Lats. 3 sets of 8.

C1 – Depth Push up: 4 x 3

3 depth push ups, then straight to the floor press. This is a superset. Rest 2 minutes after completing both movements.

C2 – Barbell Floor Press: 4 x 6

Take a few warm up sets to find the right weight to hit for 4 sets of 6 reps. Want these to be heavy, but we’re looking to hit all the reps at the same weight.
I want a 1 second pause when your triceps hit the floor without releasing any tension in the triceps/chest/shoulders. Drive the weight up with aggression.

D – Chin Ups: 4 x Max Reps

Looking for strict chin ups. Come all the way down. 90 seconds of rest between sets. 4 sets of as many chin ups as you can get. Rest 90 seconds between sets.

E – Dumbbell Incline Bench Press: 4 sets x 12, 10, 8, 6

Use a low incline setting.. somewhere around 30 degrees. Rest 90 seconds between sets. Add weight each set as the rep range moves down, ending with a heavy set of 6 reps.

Finisher:

Complete the finisher as quickly as possible, resting only when you have to.

F1 – Barbell Push Ups x 75 Reps

75 Reps of barbell push ups and band pull-aparts. Break the reps up however you need to. Just get them all in. 75 barbell push ups and 75 band pull-aparts. End the day with a pump and some solid burning.

F2 – Band Pull Aparts: 1 Set x 75 Reps

Watch the video for these. Lot of people doing these wrong out there. This is an amazing movement when done properly. I like pulling the band down and back to better mimic vertical pulling and really challenge the Rear Delts. Squeeze every rep and let this one burn.

Swole Town Will Be Waiting

Try this one out, and if you enjoy it, come try a free week of the best muscle building program available.

Keep in mind this is just one training session in the larger context of a 4 week training block, and even further, in the larger context of the programming. This is not a copy and paste program. It’s unique programming, and you will get bigger and stronger if you stick around.

SupaStrong (Mike Richardson)
SupaStrong (Mike Richardson)

Bioforce Certified Conditioning Coach, Trainer. Coach/Creator of Swole Town and Supastrong.net. Currently a federal agent, formerly 11b Infantry in the US Army Reserves. Training and coaching are my passions.

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About SupaStrong 58 Articles
Bioforce Certified Conditioning coach, Trainer. Federal Law Enforcement Agent, Army Reserve Infantryman. Husband, Father, Brother, Son, Friend.
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