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Swoliosis
by Mike M.
1 athletes joined
Program Description
Mostly hypertrophy, bit of strength as well. Deload after week 6,10 and 12 as needed. Low rep sets; 2 down, explode up. Accessories; 2 down, 2 up.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 23, 2024 02:11
Last Edited
May 07, 2024 10:50
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
2
Stiff Leg Deadlift
4 Sets
6-8 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Leg Curl
3 Sets
10-12 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
6-8 Reps
4
Standing Calf Raise
4 Sets
6-8 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
2
Stiff Leg Deadlift
4 Sets
6-8 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Leg Curl
3 Sets
10-12 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
6-8 Reps
4
Standing Calf Raise
4 Sets
6-8 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
2
Stiff Leg Deadlift
4 Sets
6-8 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Leg Curl
3 Sets
10-12 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
6-8 Reps
4
Standing Calf Raise
4 Sets
6-8 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
2
Stiff Leg Deadlift
4 Sets
6-8 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Leg Curl
3 Sets
10-12 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
6-8 Reps
4
Standing Calf Raise
4 Sets
6-8 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
2
Stiff Leg Deadlift
4 Sets
6-8 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Leg Curl
3 Sets
10-12 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
6-8 Reps
4
Standing Calf Raise
4 Sets
6-8 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
2
Stiff Leg Deadlift
4 Sets
6-8 Reps
3
Leg Press
3 Sets
10-12 Reps
4
Leg Curl
3 Sets
10-12 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
6-8 Reps
4
Standing Calf Raise
4 Sets
6-8 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
2
Bent Over Row (Barbell)
4 Sets
6-8 Reps
3
Bench Press (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
5 Sets
5 Reps
3
Leg Press
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
5 Sets
5 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Leg Press
5 Sets
5 Reps
3
Leg Curl
5 Sets
5 Reps
4
Standing Calf Raise
5 Sets
5 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
5 Sets
5 Reps
3
Leg Press
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
5 Sets
5 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Leg Press
5 Sets
5 Reps
3
Leg Curl
5 Sets
5 Reps
4
Standing Calf Raise
5 Sets
5 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
5 Sets
5 Reps
3
Leg Press
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
5 Sets
5 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Leg Press
5 Sets
5 Reps
3
Leg Curl
5 Sets
5 Reps
4
Standing Calf Raise
5 Sets
5 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
5 Sets
5 Reps
3
Leg Press
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Standing Calf Raise
5 Sets
5 Reps
6
Seated Calf Raise
3 Sets
8-10 Reps
7
Cable Crunch
3 Sets
8-10 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Leg Press
5 Sets
5 Reps
3
Leg Curl
5 Sets
5 Reps
4
Standing Calf Raise
5 Sets
5 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
6
Cable Crunch
3 Sets
8-10 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Bent Over Row (Barbell)
5 Sets
5 Reps
3
Bench Press (Barbell)
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
2
Stiff Leg Deadlift
3 Sets
3 Reps
3
Leg Press
3 Sets
6-8 Reps
4
Leg Curl
3 Sets
6-8 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
7
Cable Crunch
3 Sets
6-8 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
3 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
4
Lat Pulldown
3 Sets
6-8 Reps
5
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Leg Press
3 Sets
3 Reps
3
Leg Curl
3 Sets
6-8 Reps
4
Standing Calf Raise
4 Sets
6-8 Reps
5
Seated Calf Raise
3 Sets
6-8 Reps
6
Cable Crunch
3 Sets
6-8 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
3 Reps
3
Bench Press (Barbell)
3 Sets
6-8 Reps
4
Lat Pulldown
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
2
Stiff Leg Deadlift
3 Sets
3 Reps
3
Leg Press
3 Sets
6-8 Reps
4
Leg Curl
3 Sets
6-8 Reps
5
Standing Calf Raise
3 Sets
6-8 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
7
Cable Crunch
3 Sets
6-8 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
3 Reps
3
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
4
Lat Pulldown
3 Sets
6-8 Reps
5
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
6
Skull Crusher
2 Sets
12-15 Reps
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Leg Press
3 Sets
3 Reps
3
Leg Curl
3 Sets
6-8 Reps
4
Standing Calf Raise
4 Sets
6-8 Reps
5
Seated Calf Raise
3 Sets
6-8 Reps
6
Cable Crunch
3 Sets
6-8 Reps
Day 4
1
Overhead Press (Barbell)
3 Sets
3 Reps
2
Bent Over Row (Barbell)
3 Sets
3 Reps
3
Bench Press (Barbell)
3 Sets
6-8 Reps
4
Lat Pulldown
3 Sets
6-8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
7
Hammer Curl
2 Sets
12-15 Reps