Chelsea's Version - Swoll Story

Unleash your potential with Chelsea's Version - Swoll Story, a dynamic 9-week program designed for those ready to elevate their strength and muscle gains. Committing to just 4 days a week, you'll engage in targeted workouts that blend intensity and volume, ensuring each session maximizes your effort and results. This program is perfect for lifters looking to build a powerful physique while honing their technique. Get ready to transform your training and write your own swoll story!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Sumo Squat

Hip Thrust (Barbell)

Lunge (Bodyweight)

Lat Pulldown

Dead Hang

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Glute Bridge (Bodyweight)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

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