Total Pages: 13
Length of Program: 1 week
Days per week: 4x per week
Training Split: Upper/Lower
Session Length: 60-75 minutes
Primary Focus: Myofibril Hypertrophy
 
This a free sample of the 9 week program Swole Method.  Below is the overview for the whole program which is for sale for only $24.  CLICK HERE to buy it now.
 
Overview
This is a 9 week program exploring how you can incoporate low rep sets and tonnage into your hypertrophy training.  This is for those with training experience, but have never tried a low rep set program for hypertrophy.  The program is a 4x per week upper/lower split.  Each session will take 60-75 minutes and the coaching card includes tips, substitutions if needed and insights as well as how long each exercise should take. You will do 8-9 total exercises each day and 1 of those exercises will be in low rep set fashion doing 8-12 sets of 1-3 reps. You will record and compare your 1-3 rep maxes as well as your tonnage rep PRs.  You will have good days and bad days establishing your floor and ceiling. The goal of the program is after 9 weeks you will have your own tonnage range of how much volume you need to accumulate week to week for myofibril hypertrophy over the long term.
 
Activation
You will start each session using single joint exrecises to isolate and activate each muscle that will be trained that day.
 
Primary Exercises
Primary: Back Squat, Bench Press, Deadlift, Pull Ups
 
Secondary Exercises
Secondary: Leg Press, Seated Military Press, RDL, Power Row
 
Accessories
DB RDL, Bulgarian Split Squats, Lat Pulldowns, DB Bent Over Row, Hack Squat, Walking Lunges, DB Bench and Seated DB OHP plus many isolation exercises to target muscles using both free weights and machines.
 
Rep Progressions
Week 1,4 and 7 focus on 24 rep maxes for tonnage.  Week 2, 5 and 8 focus on 30 total reps. Week 3, 6 and 9 focus on 36 total reps.  Total volume is increased in a linear fasion day to day and week to week.  Week 9 should yield your highest total tonnage for each day and week 1 your lowest.