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…
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.
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)
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.
Want to look like an absolute beast? Swole Town is live, and residency is earned and paid for with effort. I want to give you a sample training week (scroll to the bottom), and explain why this lifting program is worth paying a visit to if you’re looking to build muscle, get stronger and scare children and small animals with your physique.
3 months on the Swole Town Program and you’ll be buying new t-shirts… and jeans, cuz we don’t skip leg day, and we sometimes do it twice.
Build Muscle Fast
Swole town is designed around 4 week training blocks. Every 4 weeks, we move into a new cycle. When this happens, the focus changes a bit, gradually moving from higher volume cycles full of high-rep supersets and metabolic stress-inducing protocols, to more intense methods such as cluster sets and myotatic reps.
The point of this is to keep your body in a constant state of evolution and adaptation, and to keep things fresh and exciting. When you look forward to your training, your results tend to be a lot better. Swole Town is exciting and you’ll find yourself wanting to know what’s coming next.
You’ll also be marveling at the huge traps and massive back you see staring back at you in the mirror. This isn’t about pretty boy beach muscles. We’re building beasts.
Methods for Strength and Size
The program uses varying methods designed to pack on size and build strength. Proven strategies are taken from many different programs and methods. These are all built in to optimize gains.
You may see elements of 5 x 5, strongman training, and classic bodybuilding techniques all thrown into the mix in different cycles. If it works, I’m going find a way to use it. And this makes training more enjoyable, as you’re exposed to different methods.
Metabolic Stress and Mechanical Load
In the end, only 2 factors lead to hypertrophy…
Metabolic Stress
Metabolic stress is induced through high rep supersets and taking sets to failure at the right time. We also utilize newer methods, such as Blood Flow Restriction Training (BFR), also known as occlusion training.
The physiological environment created within the muscle from this style of training is a huge stimulus for muscle growth. Metabolic stress is what causes the “pump” you feel (and see) when you train.
The current cycle we’re in, called “RAGE,” is full of metabolic stress-inducing methods. The pump is real.
Here’s just one example of extreme metabolic stress from a leg-day session. It’s simple. 100 reps on the zercher split squat without putting the bar down. Similar tactics are employed for upper body work as well.
Mechanical Load
Mechanical load simply refers to the load, or resistance placed on the muscle. Heavier weights cause a higher load to be placed on (and sensed by) the muscle, which leads to muscle growth and gains in strength. Your muscles are organs and can sense the tension being placed on them. The human body is truly amazing.
We take a balanced approach and attack each with specific methods.
What’s a Day in Swole Town Look Like?
Here’s a week from the current cycle, “RAGE.” This is just an example, but if you like what you see, come check out the program and try a free week to get a closer look.
In the app, every movement has a video demo and you have access to a coach as well.
Click on the date to see different days for this week of training.
Your Move
I already know you can get bigger and stronger with Swole Town. I’ve been using this programming for a long time and have trained many people using the same strategies. When you’re ready, come take a tour of the town and let the gainz begin.
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.
It’s been a long time coming, but Swole Town is finally going live in January 2021. If Swole is your goal, you’ve found exactly what you’re looking for. A fully periodized, ongoing lifting program designed to get you as jacked as possible and keep the gains flowing.
Swole Town is born out of a combination of old school effort and modern training principles, and will only be available through the TrainHeroic App. The app is free and offers incredible value. Every training day is laid out a week in advance, with demo videos for every movement and clear explanations on what is expected.
And, all of your stats are tracked over time, allowing you to track your PR’s and training progress.
Swole Town is a badass lifting program for those who want to get big and strong as hell. If you want traps and shoulders that scare people, you’ll fit right in. Want to have to buy bigger t-shirts? Come on down.
If you’re looking to train for a half marathon or a Spartan Race, it probably won’t work out so good.
RAGE
RAGE is the first cycle in Swole Town. Every 4 weeks begins a new cycle with a different focus and different training methods. RAGE is a high volume oriented cycle, with lots of supersets and metabolic stress-inducing training protocols. It’s a fun training block for sure, and one of my favorite ways to train.
When Will it Be Available?
As of right now, Swole Town is scheduled to go live on January 1st, 2021, with the first training day being Monday, January 4th. The cost will be $12/month through the TrainHeroic app. Considering a decent trainer would easily charge over $400/month for this much programming, it’s an incredible value.
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