Swoletariat 0.5 – For The Stressful Times

**Swoletariat 0.5 – For The Stressful Times** is a comprehensive 12-week powerbuilding program designed to help you build strength and muscle while managing stress. With 48 training sessions spread across the weeks, each workout lasts about 90 minutes, combining compound lifts and accessory work to maximize your gains. This program caters to intermediate and advanced lifters, requiring access to a full gym for optimal results. Get ready to push your limits and transform your physique while navigating life's challenges!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Deadlift (Paused)

Romanian Deadlift (Barbell)

Cossack Squat

Leg Press

Bench Press (Barbell)

Chest Supported Row (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Curl (Dumbbell)

Upright Row (Dumbbell)

Pull-Up (Weighted)

Hanging Leg Raise

Squat (Barbell)

Squat (Paused)

Front Squat (Barbell)

Back Extension (Weighted)

Copenhagen Plank

Barbell Row (Smith)

Incline Press (Smith)

JM Press (Smith Machine)

Upright Row (Smith)

Pulldown (Machine)

Pin Squat (Barbell)

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