 Swole Patrol

Swole Patrol exists to crush limits, build unstoppable strength, and turn every rep into measurable progress. Our mission is to patrol mediocrity, push through plateaus, and forge lifters who are disciplined, relentless, and unapologetically committed to growth. This program isn’t about shortcuts—it’s about hard work, consistency, and dominating the gym while building the physique and confidence to match.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Overhead Press (Machine)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Deficit Push Up

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Hack Squat

Seated Calf Raise

Plank

Decline Crunch (Weighted)

Pull-Up (Bodyweight)

Barbell Row

Face Pull

Lat Pulldown

Bicep Curl (EZ Bar)

Preacher Hammer Curl

Bicep Curl (Dumbbell)

Deadlift (Barbell)

Leg Curl

Good Morning

Standing Calf Raise

Cable Crunch

Hanging Leg Raise

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Overhead Press (Dumbbell)

Seated Row (Machine)

Lateral Raise (Machine)

Tricep Kickback

Bayesian Curl

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