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Overview
The 3 Day Swole Program is built for busy lifters who refuse to stall their progress. Across this 8-week plan, you’ll train using compound movements and focused accessory work—delivering real results for athletes and lifters who need maximum return on minimal time. Every session centers on two upper-body lifts and one lower-body lift, ensuring efficient, high-quality work without unnecessary volume. This program prioritizes strength, muscle growth, and sustainability—perfect for anyone balancing life, work, and training while still pushing to improve.
3 DAYS A WEEK (avg session duration: 45-60 minutes)
Full Week of Training
Day 1: Upper Body
Day 2: Rest
Day 3: Lower Body
Day 4: Rest
Day 5: Upper Body
Day 6: Rest
Day 7: Rest
Exercise Platform
This plan is programmed through an app called TrainHeroic where you will get:
🆓 FREE access for the entire program
📱 Tracking sets, reps, and weight for each exercise
🎥 Video demonstration on each exercise to show you the proper form
📈 Data and trends to see your improvement
*You will receive the email to your TrainHeoric login within 12 hours of purchase. Thank you!
Overview
The 3 Day Swole Program is built for busy lifters who refuse to stall their progress. Across this 8-week plan, you’ll train using compound movements and focused accessory work—delivering real results for athletes and lifters who need maximum return on minimal time. Every session centers on two upper-body lifts and one lower-body lift, ensuring efficient, high-quality work without unnecessary volume. This program prioritizes strength, muscle growth, and sustainability—perfect for anyone balancing life, work, and training while still pushing to improve.
3 DAYS A WEEK (avg session duration: 45-60 minutes)
Full Week of Training
Day 1: Upper Body
Day 2: Rest
Day 3: Lower Body
Day 4: Rest
Day 5: Upper Body
Day 6: Rest
Day 7: Rest
Exercise Platform
This plan is programmed through an app called TrainHeroic where you will get:
🆓 FREE access for the entire program
📱 Tracking sets, reps, and weight for each exercise
🎥 Video demonstration on each exercise to show you the proper form
📈 Data and trends to see your improvement
*You will receive the email to your TrainHeoric login within 12 hours of purchase. Thank you!