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Overview
The 4 Day Swole Program is built for lifters who want to get stronger, build muscle, and make real progress — all in just 45–60 minutes per session. Using an efficient upper/lower split, this 8 week program ensures every major muscle group is trained twice per week for maximum strength and hypertrophy. Designed for busy athletes who still want elite-level programming, it combines the most effective strength work with targeted hypertrophy training to help you look, feel, and perform at your best.
4 DAYS A WEEK (avg session duration: 45–60 minutes)
Full Week of Training
Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest
Day 4: Upper Body
Day 5: Lower 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 4 Day Swole Program is built for lifters who want to get stronger, build muscle, and make real progress — all in just 45–60 minutes per session. Using an efficient upper/lower split, this 8 week program ensures every major muscle group is trained twice per week for maximum strength and hypertrophy. Designed for busy athletes who still want elite-level programming, it combines the most effective strength work with targeted hypertrophy training to help you look, feel, and perform at your best.
4 DAYS A WEEK (avg session duration: 45–60 minutes)
Full Week of Training
Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest
Day 4: Upper Body
Day 5: Lower 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!