Get Swole Son!

Unleash your inner beast with "Get Swole Son!"—a focused 12-week program designed for serious lifters ready to pack on muscle. Committing just three days a week, you'll engage in a powerful mix of bodyweight and barbell exercises, targeting major muscle groups for optimal growth. Expect to conquer pull-ups, squats, and deadlifts while building strength and endurance. Get ready to transform your physique and elevate your lifting game!

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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

Pull-Up (Bodyweight)

Squat (Barbell)

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Romanian Deadlift (Barbell)

Skull Crusher (Barbell)

Overhead Press (Barbell)

Deadlift (Deficit)

Hip Thrust (Barbell)

Bicep Curl (Barbell)

Dip (Bodyweight)

External Rotation Press

Upside-Down KettleBell Press

Single Arm Supinated Front Shoulder Raise

Step-Down

Bulgarian Split Squat (Dumbbell)

Single Leg Calf Raise (Weighted)

Addressing Imbalance

Wrist Curls

Reverse Wrist Curl (Dumbbell)

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