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.
The gyms will be open soon, and you better believe that first day is going to be national chest day. But that’s okay. You’ll be prepared. This chest and arm workout will mark your glorious return to the gym, and you’ll walk out with a massive pump. Let the hypertrophy begin.
Note: This training is taken from my Swole Town program, available through TrainHeroic; the world’s best training app. If you like this workout, come train with the team and get swole af.
Chest and Arms Go Together Like…
Peas and carrots, coffee and cream, alcohol and bad decisions.. You get the idea.
Chest and arms are a natural combination. All pressing movements, like the bench press, dumbell bench press and push ups already work the triceps pretty hard. So, it’s both efficient and productive to work the triceps alongside your chest exercises.
We’re going to work the biceps as well for this workout. And no, it won’t screw up tomorrow’s back day. I’ll show you how, just stay with me.
Chest and Tricep Anatomy
A little anatomy never hurt anyone. If your goal is to build muscle, then your chest and arm workout (and all your workouts) would benefit from having a deeper understanding of how to target specific muscles to get the most out of your training.
Chest Muscles
The Chest is actually made up of 4 separate muscles. The Pectoralis Major and Pectoralis Minor make up the vast majority of your chest muscle.
To work the Pectoralis minor, we can use dips and decline presses. Any movement where the body is leaning forward with the arms pressing at a downward angle.
Incline bench presses work the Pectoralis major, focusing on the Clavicular head of the muscle (the upper chest).
The pectoralis major is by far the largest and most dominant muscle in the chest. It spans across your chest from your shoulder to your sternum. It is responsible for moving the humerus (arm), and is worked during just about every chest exercise you’ll do.
With just a little variety we can easily hit all the muscles of the chest.
The Triceps
The triceps muscle is a little more interesting. It’s made up of 3 separate muscles. The lateral head, medial head and the long head.
To get the “horseshoe,” we need to specifically focus on the long head of the triceps. The long head can be isolated using movements like skull crushers, lying dumbell extensions, overhead triceps extensions and my favorite.. dips.
Well hit them all in our chest and arm workout, so don’t worry.
BFR Bands and Resistance Bands for Explosive Hypertrophy
For this workout, we’re going to use Blood Flow Restriction Bands (BFR) and Resistance Bands. These tools can take your workouts to the next level. You can take it from me, or read the research for yourself.
Blood flow restriction training, also known as “occlusion training” has been around for a long time. Bodybuilders have used it for years.
BFR bands are kind of like a tourniquet placed on your arms. Blood flow is restricted, limiting oxygen and blood to the working muscle.
They are meant to be used for high reps (15-30) with lighter loads (50% of your max or less). Normally, the slow twitch muscle fibers would be handling that type of work.
However, with restricted blood and oxygen, the slow twitch fibers cannot keep up. As a result, the fast twitch muscle fibers have to take over.
Finishing your workout with 10 minutes of fast paced BFR lifting will give you the biggest pump you’ve ever had in your arms. That pump is caused by cellular swelling, and is a precursor to increased testosterone and growth hormone release, and increased hypertrophy.
You can get a set of BFR Bands for around $30 on Amazon. I use these, and they’ve lasted me almost two years already. You’ll thank me later.
I like to use them primarily because I can get a ton of volume in with them without the joint stress I’d get from using dumbells, barbells or cables.
Resistance bands offer ascending resistance, meaning the resistance increases as the band stretches, towards the end of the movement.
Since people tend to be weak at the end range of motion, this can be very beneficial. (Think about that last few inches of the bench press when you can’t lock out your arms.)
With bands, we can safely throw in a ton of volume for arm training that we otherwise probably wouldn’t have been able to get in.
School’s over, and it’s time to get down to business. This chest and arm workout is probably different from what you’ve done before.
I don’t like copy and paste workouts or workout programs. There have been a lot of advancements in our understanding of how to build muscle and get stronger. This workout uses concepts that might be new to you, but if you want to grow, you’ve got to…. grow!
Here’s the workout. Scroll down for videos and explanations for each exercise and for specifics.
Exercise
Sets
Reps
Rest
A1 – Floor Flyes
3
10-12
A2 – Single Arm Bench Press
3
10
90 sec
B1 – Depth Push ups
4-5
3
B2 – Close Grip Bench Press
4-5
5
2 mins
C – Dips
4
10-12
90 sec
D – Incline Dmbl Bench Press
3
8-10
90 sec
E – BFR CIRCUIT
10 mins
30-15
minimal
E1 – Dmbl Hex Press
/
/
/
E2 – Plate Curls
/
/
/
E3 – Banded Triceps Ext
/
/
/
E4 – Reverse Curls
/
/
/
A and B performed as Supersets
1. Warm Up: Floor Flyes/Single Arm Press
Get a good warm up in by doing 3 sets of 10 reps for each. Perform these as a superset, resting 90 seconds between sets. Go light, it’s a warm up.
2. Depth Push ups to Close Grip Bench Press
Research shows that barbell work hits the triceps much harder than dumbells or cables. So I want to make the most of that.
Studies also show that performing explosive push-ups before a heavy bench press can improve your performance. I want to fully activate and stimulate the explosive fast twitch muscle fibers.
Perform 3 explosive depth push ups, then go immediately to the bench and hit 5 reps of close grip bench presses. Work up to the heaviest set of 5 you can get. Try to get there within 5 sets.
3. Dips
Dips are one of my favorite upper body exercises. I’d argue you can build more muscle with dips than with the bench press.
You’re looking for 10-12 reps. If you can get more than that, add weight with a Dip Belt or a dumbell between your legs. . Hit 3-4 sets of 10-12 reps.
To protect your shoulders, you can come down until your arms form a 90 degree angle, then push back up.
4. Incline Dumbell Bench Press
Nothing fancy here. We want to hit the upper portion of the chest. 3-4 sets of 8 reps. Be explosive when you press the weight up.
Peform the circuit for 10 minutes. Rest as little as possible. Get in as many reps as you can. Go from one exercise to the next.
On the first set, aim for 20-30 reps. Each set after that, your goal is 15 reps. Remember, with BFR Bands, you want to use lighter weight and get in a ton of reps.
All that volume will lead to big gains, and a massive pump. Crush it.
1. Hex Press:
Squeeze the dumbells together the whole set.
2. Plate Curls:
Grab a plate and curl it until your arms feel like they’re going to fall off. Get a good squeeze at the top.
3. Banded Triceps Extensions:
Keep tension on the triceps by trying not to pause or allow the band to come up too high. Constant movement. If you don’t have them, Invest in some Strength bands!
4. Reverse Curls
Grab an empty barbell, palms facing down and bang out some reverse curls. These really make for an insane forearm pump.
Remove the BFR Bands and marvel at the pump.
Maximize Your Gains
If you’re going to be putting in this kind of work, you might as well reap as much benefit from it as possible. Here’s a few things you should definitely be doing to make sure you maximize hypertrophy and recovery.
You don’t need to go crazy on the supplements. There are a few that can give you an edge that I’d recommend.
Creatine – increased power output, strength, recovery
L-Citrulline – Found in many pre-workouts, it is converted to nitric oxide in the body and improves blood flow. i.e, gives you a massive pump. Which of course, leads to more hypertrophy
Protein – If you aren’t getting at least 0.7 grams of protein per pound of body weight from food, then use a supplement.
L-Carnitine – Improved fat burning and increased androgen receptors (better use of testosterone = more muscle).
I recommend getting supplements from Bulk Supplements. It’s cheaper, you get way more, and it’s high quality, pure ingredients vs. the mixtures you get in pre-made supplement formulas. Your results will be better when you know exactly what you’re taking and how much.
Eating before your workout has been shown by research to have just as much impact on muscle building and protein synthesis as eating after.
During a workout like this chest and arm workout, you want to make sure you’ve got plenty of amino acids and carbohydrate in your body. This tells your body not to burn up muscle, and sends a stronger signal for muscle growth.
It also leads to better recovery after your workout. So, try to get in 20-30 grams of protein and some complex carbs 1-2 hours before your workout.
3. Take Rest Days Seriously
More is not always better. 4-5 workouts a week like this chest and arm workout is more than enough to stimulate massive hypertrophy. If you’re new to working out, 3 days might even be enough.
Prioritize rest and recovery. That’s when you actually build muscle, when you’re resting. Watch a movie, take a nap. Relax. You’ll come back feeling stronger and will build muscle faster.
4. Eat Enough to Build Muscle
You have to eat a surplus of calories to build muscle. There’s no way around it, unless you’re pumping yourself full of anabolic steroids.
Eat more. Get enough protein. Studies show 0.7 grams per pound of body weight of protein is adequate for most people.
Don’t lift like a beast then eat like a squirrel. Your body won’t build muscle that way, and you’ll be wasting a lot of effort.
Conclusion
I hope you actually put this workout to the test. I’d be excited to hear how it went. Let me know in the comments, or by email at Contact@supastrong.net
Here are a couple other articles you might find helpful:
As always, I hope this article helped you get a little closer to that best version of YOU!
Mike (Supastrong)
Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.
Since I’ve been in the game a long time, and have used myself as a guinea pig for more than my fair share of programs, I thought I’d reflect on the 3 best workout programs I’ve ever done.
Specifically, the ones that gave me the biggest gains in size AND strength.
Before You Start…
Before you even think about getting serious about a new program, answer these 3 questions.
Do you have a general idea of how you’re going to eat along with the program to reach your goals?
Do you have actual goals? If you don’t, please fix that by setting one now. Visual goals are ok (but harder to measure). Visualize exactly what you want to look like.
Are you OK with having to buy bigger clothes, and having small children and animals stop to gaze at you?
If you answered yes to all 3, then you’re ready to start one of these programs. You’re welcome.
Eat Eat Eat
I won’t spend a lot of time on this right now, because I’ve been down this road with so many people and I’ve found that no matter what I say, some people just don’t get it.
You have to EAT like an animal to get huge.
You have to eat meals between meals. It’s a law of nature. I didn’t make the law, but I have submitted to it in the past and have literally gained 20 pounds in a 3-month period. (No, not all muscle, but solid gainz nonetheless).
Your metabolism isn’t “just too high to gain weight.”
You just aren’t eating enough. I’m not being negative, just had to add this because without eating in a surplus, you literally can’t put on size.
Supplements for size and strength
Using the right supplements can make a big difference when you’re trying to put on size and strength.
It shouldn’t be complicated. There are only a few that you really need and that have proven benefits.
These are my top 3 recommendations that should accompany any program geared towards putting on size and getting stronger:
Creatine: For increases in strength and power, faster muscle gains and enhanced recovery. Don’t spend too much. Basic creatine monohydrate is fine. 5-10g/day
Whey protein: If you aren’t getting enough protein from food to ensure maximum gains and recovery from your training, you have to use a protein supplement.
Citrulline: L-Citrulline increases nitric oxide in the body, improving blood flow and giving you a bigger “pump.” If you take a pre-workout, it probably contains Citrulline. Just make sure you’re getting at least 6 grams per serving (the clinically relevant dose).
I also highly recommend Bulk Supplements, as you’ll get more for less, and the ingredients are pure.
The Best 4 Workout Programs for Size AND Strength
Without Further Ado, here are 4 programs that gave me really great gains in size AND strength, with a link to each if you want to check it out further.
I’ve personally done all of these over the years and have used concepts from them in my personal training as well as in my own programming (Swole Town).
#1 DoggCrapp Training by Dante Trudel
Just seeing the name of this one probably raises some eyebrows.
But I assure you, this is one of the hardest hitting, effective training programs out there.
What is DoggCrapp Training?
DoggCrapp is a training method created by Dante Trudel, who was a high-level bodybuilder for many years and continues to have a large following.
This program is the essence of a high-intensity-training program (HIT).
Training Split with DoggCrapp Training
DoggCrapp is typically broken down into a 3-day split.
There are two rotating days, with an A and a B version of each. For example:
UPPER A
LOWER A
UPPER B
LOWER B
CHEST INCLINE BENCH
HAMSTRINGS CURLS
CHEST DB BENCH PRESS
HAMS RDL
DELTS DB PRESS
QUADS LEG PRESS
DELTS UPRIGHT ROW
QUADS SQUAT
TRICEPS CABLE EXT
BICEPS INCLINE CURLS
TRICEPS DB EXTENSIONS
BI’S BARBELL CURL
BACK WIDTH PULLDOWN
FOREARMS HAMMER CURL
BACK WIDTH PULL UP
TRAPS SHRUG
BACK THICKNESS DEADLIFT
CALVES CALF RAISE
BACK THICKNESS ROW
CALVES CALF RAISES
Week 1: You would perform Upper A, Lower A, Upper B (mon/wed/fri)
Week 2: Lower B, Upper A, Lower A
Week 3: Upper B, Lower B, Upper A
Etc…
How to Perform Properly
With DoggCrapp, everything besides squatting and deadlifting is done for 3 sets of MAX REPS with the same weight.
That means you take the sets to absolute failure in a rest/pause style.
So, with Lat Pulldowns, for example, you would:
Perform a set to failure at 170lbs.
Take 15 deep breaths
Repeat, 170lbs to failure
15 breaths, and one last time, take it to failure.
The Key: Progressive Overload
The key to this program is progressive overload.
For every movement, you MUST record the total reps completed across all 3 sets.
That means you need to keep a workout log/journal (you should be doing that already).
Your goal next time that session comes up in the rotation is to CRUSH that number.
You should set a rep goal of somewhere between 12 and 24 reps. When you beat it, you EARN the right to add weight.
Why This Program Works for Size and Strength
DoggCrapp works so well because it focuses on the most important elements:
Effort/Intensity: Everything pushes your body very hard.
Progressive Overload: You’re constantly trying to improve
Big movements: The focus is on big, compound movements. NO fluff.
Measurable: It’s easy to gauge progress, the same 4 sessions repeat.
Recoverable: On 3 training days, you can go very hard and still recover (grow).
After 6-12 weeks, you can rotate some new movements in and continue to grind.
To see a more detailed description of DoggCrapp training, check it out here.
#2 SWOLE TOWN
Swole Town is my (biased) favorite, as I created it based on all of my experience and much trial and error.
This program is a hard-hitting blend of high intensity lifting, pulling from elements of bodybuilding, strongman and powerlifting, blended into a comprehensive training system.
This is a team program where hundreds have achieved serious results.
The huge benefit is that Swole Town is delivered through TrainHeroic, an amazing (free) app.
Every movement has a demo video, full instructions, and you also have access to the coach (me), if you have any issues at all.
Rather than following a spreadsheet, this is the optimal way to execute a program and the results speak for themselves. Beasts are built here.
#2 HCT-12 Size and Strength Program
HCT-12 is short for “Hypertrophy Cluster Training – 12.”
The 12 refers to the total amount of reps you complete on the final set of each exercise, but not in the traditional way.
In this Program, you choose a compound movement like the bench press, overhead press, or any other movement you want to choose. You then:
Start with a light, warm up amount of weight and perform 6 reps.
Add a little weight, and do another set of 6 reps.
Continue this process, adding weight and hitting 6 reps, resting up to 2 minutes between each set.
Reach a final set where you can get 6, but not more than 6. A “6 rep-max” for the lift you’re using.
After hitting that final set of 6 reps, rest 20-30 seconds, then perform 2 reps with the same weight.
Repeat this 3 times, resting 20-30 seconds and hitting 2 reps, for 6 total cluster reps. (12 total at the 6RM weight).
The final 3 sets of 2 reps are called a Cluster. The 6-rep max plus the 6 reps in the cluster = 12 reps.
Hence the name, Hypertrophy Cluster Training
Your goal is to constantly be trying to reach a higher weight for the final set of 12 with each workout.
Program Specifics and Details:
Exercise selection in HCT 12 is broken down in a specific way, and if you’re interested, I highly suggest clicking the link to see full details of the program.
Basically, you choose one exercise from each category to focus on.
Movement Type:
Example
Vertical Pressing
Overhead Press
Horizontal Pressing
Bench Press
Vertical Pulling
Pulldown
Horizontal Pulling
Rows
Quad Dominant
Squat
Hip Dominant
Deadlift
Biceps
Curls
Triceps
Extensions
Calfs
Calf raises
Abs
Sit ups/Ab wheel
You wouldn’t do all of these in one workout. You’d split it up depending on how many days per week you’re going to train.
I wouldn’t recommend more than a 3-4 day weekly split with this level of intensity.
You can rotate an A and a B session, monday, wednesday, Friday: (THIS IS JUST AN EXAMPLE).
WEEK 1: A-B-A
MON (A)
WED (B)
FRI (A)
BENCH PRESS
OVERHEAD PRESS
BENCH PRESS
PULLDOWN
ROW
PULLDOWN
DEADLIFT
SQUAT/LEG PRESS
DEADLIFT
TRICEPS
BICEPS
TRICEPS
ABS
CALVES
ABS
WEEK 2: B-A-B
MON (B)
WED (A)
FRI (B)
OH PRESS
BENCH PRESS
OH PRESS
ROW
PULLDOWN
ROW
SQUAT/LEG PRESS
DEADLIFT
SQUAT/LEG PRESS
BICEPS
TRICEPS
BICEPS
CALVES
ABS
CALVES
Why it works:
HCT-12 is great because at the 6-rep range, you get both strength and size gains.
The cluster sets on short rest are a powerful stimulus for growth, and you get more time under tension at a relatively heavy weight.
I gained about 10 pounds on this program many years ago and got stronger on every lift.
I use cluster training in some capacity in much of my programming, as it is such a powerful tool.
Clusters are one of the most powerful training tools for getting stronger very quickly when integrated in an intelligent manner.
The link to this program doesn’t exist anymore, unfortunately. It’s a long-lost gem that I’m happy to help keep alive!
#3 Strength Circuits – Christian Thibaudeau
This program comes as close as you’re going to get to maximizing both strength and size gains in a single program. It is a bit on the advanced side.
It was also one of the most fun training programs I’ve ever done, and it really is different than anything else I’ve ever tried.
It’s a unique and very intelligent program, and I wouldn’t expect any less from one of the world’s best coaches, Christian Thibaudeau, who I’ve learned a tremendous amount from.
Strength Circuits work like this:
Choose 5 exercises, preferably big lifts like the squat, deadlift, bench press, overhead press and power clean.
Perform a set of 5 reps of each movement in a circuit-like fashion, moving from one to the next.
Start back with the first movement and now perform 4 reps of each
Continue this process, doing a set of 3, then 2, then 1 rep of each movement, adding weight each set.
Do the same workout 4-5 days/week.
This lifting program probably immediately raises some eyebrows. You’re doing the same lifts day after day. But the program is deceivingly brilliant. In his own words, Thibaudeau states:
“Performing strength circuits using a 5/4/3/2/1 rep scheme — each round decreasing the reps and increasing the weights on all exercises — provide the perfect mix of load, density, and volume for maximizing strength and hypertrophy, as well as shredding up.”
-Christian Thibaudeau
Why it Works for size and strength gains:
This program is intelligently designed, and it really shows how amazing of a strength coach Thibaudeau is.
The program uses the same big lifts every day, but the volume is not high enough to induce overtraining in the recommended 6 week time frame.
The constant repetition of low rep lifting will improve neuromuscular efficiency (you’ll get better at those lifts.) The daily volume adding up will also force some serious growth of your fast twitch muscle fibers, and you should expect to get a hell of a lot stronger on all the lifts.
Drawbacks:
The only drawback to using this program is that it can be difficult to perform in a normal gym setting. Trying to go back and forth between 5 different exercises can be a serious challenge.
I was able to circumvent this in 2 ways. One, I have a home gym so that helps. And 2, before I had the home gym, I would go to the gym very early when not many people were there.
My training is one of my highest priorities, and if you feel the same way you can always find a way to get it done.
This one also is definitely not for beginner lifters. You should have a solid training background before diving into this one.
These 3 programs gave me some amazing gains and taught me a lot about training.
I am, of course biased towards my own programming, but I’ll leave that up to you to decide.
Part of the fun in choosing a training program is getting into the details of how it works, and then testing it out on yourself.
I’m confident that any of these 3 programs will be worth your time. They all have a few things in common:
Designed by great coaches 😉
Intelligently designed and simple
Made specifically for gains in strength AND size
I hope you found this article useful. And as always, I hope you find something here that can help you to get a little closer to that best version of you.
If you liked this article, here’s a couple others I think you’ll really enjoy:
If you’re reading this post, then congratulations.. you’re looking to improve yourself, and that’s what I’m here for. By following this 6 week beginners running program, you can start running and dramatically improve your fitness and running ability. You won’t be winning marathons, but you’ll be noticeably better and more fit. So are you in? Let’s do this!
You can skip straight to the actual running program if you want, but I highly recommend taking the time to read the article. You have a goal, and you landed here.. so soak it all up if you have the time.
Who am I To Write a Beginners Running Program?
I don’t usually feel it’s necessary to add a section like this.. but, when it comes to taking advice on anything fitness related.. I think I’d want to know who I’m taking the advice from. My Author Bio is at the bottom, so feel free to check it out.
Now let’s get on to more interesting topics…
Why This Program is Better Than Others
There are many ways to reach a goal, and many different approaches to start running. When I searched on Pinterest and google for “beginner running program,” I found a bunch of programs using nothing but intervals.
Every program I saw was: Day one, run 4 minutes, walk 2 minutes, repeat 5 times. Day two, run 5 minutes, walk 2 minutes, repeat 5 times…
This approach can work to some degree, but it is one dimensional and not a well thought out program. This program will build your aerobic power and capacity, strength, and endurance. It will improve your fitness on a much broader scale, using different methods and building you up over a 6 week period.
Common Mistakes New Runners Make When They Start Running
First things first, let’s discuss a few common mistakes people make when they start out with a new goal of starting to run. It usually looks something like this:
First, they think about starting for a long time. Then they finally get out there and start running. Having no program or strategy, they try to run too much, and end up either giving up, burning out, or getting injured. Or, they forget their orginal motivation and lose the desire.
The most common mistakes I’ve seen
Running too frequently: You have to build up to higher volumes of any physical activity so your body can adapt to it. More is NOT better.
Doing the same thing every time you work out: Variety is necessary to improve your aerobic fitness and work capacity. Repetitive stress injuries are a real thing.
Not having enough desire, or having unclear goals.. They go hard for a couple weeks, then fizzle out.
Trying to do too much, and losing motivation when they see no progress: Progress = Motivation. Read that again.. small goals are achievable and add up to big goals. You don’t get from A to B overnight. Seeing progress is the most motivating thing that can happen. This running program is built around that concept.
3 Things To Do Before You Start Running
Write down your “Why.” In one sentence.. Why do you want to start running? Having a why can be the difference between quitting and winning.
Have you failed in the past? Why? Write down what you’ll do this time when you are in that same situation.
Commit to finishing the 6 weeks. Finish what you start, no matter what.
Here is your 6 week beginners running program. There are a few terms you might want to get familiar with. Nothing too complicated.
Terms
Long Slow Distance (LSD): An easy run or cardio session. You should be able to carry a conversation. If you cannot run for 20 minutes, then walk fast. You can also use any cardio machine.. elliptical, stair climber..etc..
Continuous High Intensity: Run for the prescribed time at as fast a pace as you can maintain for the whole time (8 minutes for week 1).
Max Reps: As many as you can do with good form. If you can’t do a push up, do them elevated.. like on a table or a bench.
Intervals: Periods of higher intensity followed by periods of low intensity. Basically, sprinting then walking. When walking, focus on breathing and recovering. When sprinting, work as hard as you can. The biggest improvements will come from these sessions.
Rest: Relax, go for a walk, light stretching.. no training.
Week 1: Start Running
Week 1 starts off with a test. Go out and run a mile and a half and see how long it takes. Don’t stress about it. If it’s slow, that’s fine. If you have to walk part of it, that’s fine too. Just get it done, record the time, and take a victory for the day.
**Tip: Save these pictures so you can easily pull them up and know exactly what you’ll need to do each day. This is why I chose to use this format, and I hope it is helpful.
Week 2: Getting in the Zone
Hope you’re rested from the weekend. Remember your Why. Each training day completed is a small victory. Do your best, and don’t worry about your performance.. as long as you’re putting in effort, it’s a victory. You’ll notice We’re adding just a little bit each week. That’s called progression.
We’re introducing intervals in Week 2. Just run fast for 30 seconds, then walk for 60 seconds. Keep moving.
Week 3: Movin on Up
More of the same. Push on, have fun. Have faith. Your fitness is improving and you’re almost halfway through the program.
Week 4: The Crucible
I’m calling week 4 the crucible because this is around the time a lot of people quit. They get sidetracked, make excuses or forget their original motivation. Don’t be that person. Finish what you started. This is the last week before we move to 4 training days/week. Remember your Why!
Notice the intervals have changed to 60 second sprints with 120 seconds walking.
Week 5: Almost There
2 weeks left in the program. We will now begin training 4 days per week. Adding an additional day is a big step in a program. You can reap more benefits from the additional training, and can do so without running yourself into the ground… because you’ve earned the work capacity.
Week 6: The Home Stretch
Your final week. If you made it here, I salute you. I get goosebumps when people have the discipline and heart to see things through. The last week will be the hardest, but you should be ready for it by now.
What’s Next?
If you finished this 6 week program, I have no doubt that you’ve made some big improvements to your overall fitness and in your running ability. After a good weekend of rest, Retest yourself in the 1.5 mile run.
The next thing you MUST do is let me know the results!
If you’d like to learn more about training and fitness, I have a few articles that I think would benefit you a lot: I love the science of strength and conditioning and how the body adapts and improves.. it’s all really amazing.
I hope you enjoyed this article. If you did, I’d love to hear about it. Follow this blog and I can promise I’ll do my best to get you quality content that can help you continue to improve your fitness and get to that best version of you!
Thanks for being here!
SupaStrong
Bioforce Certified Conditioning Coach, personal trainer and formerly an NSCA Certified Strength and Conditioning Specialist. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.
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