Monday 8/21

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

 

Thursday 8/24

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 8/26

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

Monday 8/7

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

 

Thursday 8/10

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 8/12

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

Monday 7/24

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

 

Thursday 7/27

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 7/29

Back Squat
3x5

Bench
3x5

DB Bicep Curls
3x10 per side

Bar Dips
3xMax Reps, stop at 10 reps
(Use band to reach 10 if needed. Use weighted once max reps at BW obtained.)

SWOD programming not exciting? Have you really committed to being consistent on strength training? The linear progression is not a glamorous sexy program. It is designed to be easy to follow, provide structure and consistency, and be measurable. The results you get if you stay committed will be sexy in your IG and FB videos.

 

Monday 5/1

Back Squat
3x5

Bench
3x5

Pull-Ups
3xMax Reps
(Stop at 10 Reps)

 

Thursday 5/4

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 5/6

Back Squat
3x5

Bench
3x5

Pull-Ups
3xMax Reps
(Stop at 10 Reps)