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Overview
The 6 Day Swole Program is built for lifters who live in the gym — ones you can’t kick out. This is a true high-frequency, high-volume training split designed to maximize strength, drive relentless hypertrophy, and keep you progressing every single day you show up.
Structured around a classic Push–Pull–Legs cycle followed by one dedicated rest day (3 on 1 off), this 9 week program hits every muscle group twice per week with purpose. Each session balances intensity and volume so you can train hard without burning out. The is a high-performance training system for dedicated lifters who want to grow, get stronger, and stay in the gym as much as possible. If you love training, this is the split built for you.
6 DAYS A WEEK (avg session duration: 60-80 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: Upper Body Push
Day 6: Upper Body Pull
Day 7: Full Lower Body
Day 8: 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 6 Day Swole Program is built for lifters who live in the gym — ones you can’t kick out. This is a true high-frequency, high-volume training split designed to maximize strength, drive relentless hypertrophy, and keep you progressing every single day you show up.
Structured around a classic Push–Pull–Legs cycle followed by one dedicated rest day (3 on 1 off), this 9 week program hits every muscle group twice per week with purpose. Each session balances intensity and volume so you can train hard without burning out. The is a high-performance training system for dedicated lifters who want to grow, get stronger, and stay in the gym as much as possible. If you love training, this is the split built for you.
6 DAYS A WEEK (avg session duration: 60-80 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: Upper Body Push
Day 6: Upper Body Pull
Day 7: Full Lower Body
Day 8: 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!