Holy Swoly 

Transform your physique with the Holy Swoly program, an 18-week journey designed to build strength and muscle through a focused 4-day weekly regimen. This program combines progressive overload and targeted exercises to maximize gains, ensuring you push past your limits and achieve your fitness goals. Whether you're a seasoned lifter or just starting out, Holy Swoly will challenge you to elevate your training and sculpt your body with confidence. Get ready to unleash your inner strength!

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Week 18

Incline Bench Press 

Lat Pulldown

Chest Fly (Dumbbell)

Skull Crushers

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Fly (Machine)

Bicep Curl (Dumbbell)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Calf Raise

Romanian Deadlift (Barbell)

Bent Over Row

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