Swoliosis

Unleash your potential with Swoliosis, a comprehensive 12-week program designed to sculpt your physique through targeted strength training. Committing to just four days a week, you'll engage in a balanced mix of lower and upper body workouts, featuring key lifts like squats, bench presses, and deadlifts. Each session focuses on maximizing muscle growth and enhancing overall strength, ensuring you push your limits safely and effectively. Get ready to transform your body and elevate your performance!

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.

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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

Squat (Barbell)

Stiff Leg Deadlift

Leg Press

Leg Curl

Standing Calf Raise

Seated Calf Raise

Cable Crunch

Lower 1

Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Barbell)

Lat Pulldown

Rear Delt Fly (Machine)

Skull Crusher

Bicep Curl (Barbell)

Upper 1

Deadlift (Barbell)

Lower 2

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Hammer Curl

Upper 2

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