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Overview
The 5 Day Swole Program is designed for lifters who want to maximize strength, build serious muscle, and train with purpose. Built around an efficient Push–Pull–Legs–Upper–Lower split, this 8 week plan hits every muscle group twice per week while balancing volume, intensity, and recovery.
Across five focused sessions, you’ll move heavy on your compound lifts, build balanced strength with smart accessory work, and use targeted hypertrophy methods to drive real, visible progress. Each workout is challenging yet streamlined to fit into 50–70 minutes, creating a complete system that helps you grow, get stronger, and feel unstoppable.
5 DAYS A WEEK (avg session duration: 50-70 minutes)
Full Week of Training
Day 1: Upper Body Push
Day 2: Upper Body Pull
Day 3: Full Lower Body
Day 4: Rest
Day 5: Full Upper Body
Day 6: Full Lower Body
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 5 Day Swole Program is designed for lifters who want to maximize strength, build serious muscle, and train with purpose. Built around an efficient Push–Pull–Legs–Upper–Lower split, this 8 week plan hits every muscle group twice per week while balancing volume, intensity, and recovery.
Across five focused sessions, you’ll move heavy on your compound lifts, build balanced strength with smart accessory work, and use targeted hypertrophy methods to drive real, visible progress. Each workout is challenging yet streamlined to fit into 50–70 minutes, creating a complete system that helps you grow, get stronger, and feel unstoppable.
5 DAYS A WEEK (avg session duration: 50-70 minutes)
Full Week of Training
Day 1: Upper Body Push
Day 2: Upper Body Pull
Day 3: Full Lower Body
Day 4: Rest
Day 5: Full Upper Body
Day 6: Full Lower Body
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!