Swole
Get swole, build muscle, and develop your best looking physique yet with the Swole bodybuilding program.
Programs Engineered by Experts Featured in:
WHY YOU SHOULD TRAIN WITH SWOLE
Muscle Mass
Stronger muscles lead to bigger muscles
Physique
Put on muscle and get lean. Yes, it’s possible
Strength
Bust through plateaus on your way to PR’s
Functionality
Mobility and flexibility never take a backseat
Endurance
We don’t skip cardio, you won’t either
Confidence
Look better, feel better, perform better
WHO IS IT FOR?
MUSCLE BUILDERS
Putting on muscle, especially when combined with a caloric surplus is what the Swole program is all about. You’ll get Swole plain and simple.
HARD GAINERS
Have trouble putting on size? Are you an ectomorph? What the f is an ectomorph? If you answered yes to any of these, this program is for you.
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Progressions
See yourself get stronger
Variety
Tempo, volume, endurance. You’ll use it all every week
Hypertrophy
Maximize hypertrophy for muscle growth
HIIT
High intensity interval training to melt fat away
LISS
Low intensity steady state cardio will keep your size on
Recovery
With a six day, you’ll recover fully and be ready for every workout
HOW DOES IT WORK?
PROGRESS WITH STRENGTH PROGRESSIONS
Most bodybuilding programs are generic PDF’s or workouts that make you choose what weight to do and you’re left guessing. Not here. Everything we do is based on maxes and our progressions will allow you to see yourself getting stronger.
LEARN & UTILIZE NEW TRAINING TECHNIQUES
From week to week you will utilize a variety of tools to maximize hypertrophy. We will be changing lift tempo, working on muscular endurance, and lifting heavy all within the same week. No stone will be left unturned and we will bring out your true potential.
PUSH THROUGH THE EXTRA REPS
Conditioning affects work capacity. Your ability to extend a set and push for extra reps is limited by poor conditioning. We strategically place HIIT sessions throughout the week to keep your conditioning good enough to make sure it’s not limiting your progress or killing your gains.
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Days/Week
Workouts are six days per week
Training Split
M - Legs/Quads, Back/Bi’s T - Chest/Tri’s, Shoulders/Core W - Back/Bi’s, Legs/Quads Th - Shoulders/Core, Chest/Tri’s F - Legs/Hamstrings, Back/Bi’s S - Chest/Tri’s, Shoulder/Core S - Rest, Rest
Minutes/Day
Workouts are around 60 minutes long
Nutrition
Personalized macros and build meals inside the app
Mobility
Complete mobility routines injected throughout
Family
Community and coaches always ready
WHAT SHOULD I EXPECT?
PERSONALIZED, TAILORED WORKOUTS
You will be able to record all of your workouts and the Fitness Culture app will provide a personalized experience based on your weight, your gains, and your repetitions. Get real results by using a real workout plan specifically for you.
TESTING AND DELOADING PHASES
We open all our programs in a testing week to assess where you're at. From there, we tailor a program for your goals that includes periodic deloads to help you keep the progress going.
RESULTS GUARANTEED
This program is unlike any other program you will experience and if you put in the work, you will build your best physique and get swole. This is Steve Cook's go-to program.
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LOOK BETTER, FEEL BETTER, PERFORM BETTER
We believe that through smart training people can become their best. We did it and now it's your turn.
JOIN THE #FITCULT FAMILY
Tristram Lupo-Samoa
New Zealand
"The biggest changes I experienced was my body composition and strength. I’ve never shaped my body like this before and I love it. Also [I loved] connecting and making some good gym friends online from around the world."
Kyle Williford
Chester, SC
"Fitness Culture made me realize that nutrition is the most important thing. I took away a lot from the program but the two main things were 1. Programming is mad important! 2. You can't out-train a bad diet!"
Brandon Dahlstrom
Boise, ID
"I enjoyed the organization of the program. Due to the organized layout I knew clearly what I needed to do each day which was a big stress reliever. I also loved the Facebook group where everyone shared their thoughts and even helped motivate others."
Phillip Richard Warren
Indiana
"I decided to do the swole program so i could build my strength back up and i ended up going from 255-300 on flat bench, 215-245 on front squat, and 140-195 on overhead press and i lost about 20 pounds and 4% body fat."
Travis Terry
Blue Springs, MO
"The functional program, as much as I hated some of the conditioning that was in there, was what I needed to change my body from its normal lifting routines and get out of my comfort zones. I was happier to hit the gym and excited to complete the cardio parts. I can't stop sharing enough with others how beneficial this program and this team is."
Austin Thornton
Mesa, AZ
"The mobility aspect of the program is something that is very helpful for my joints, so much so that it caught me off guard. I truly feel that it makes it possible for me to give my all every single day."
- World class training programs
- Entry into every challenge including the Summer Sizzle
- Complete sets, reps & progressions
- Video coaching tutorials
- Member only Facebook group
- Ability to switch programs anytime
- Mobility routines
- Customized macros
- Online meal builder
- Renews monthly
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- World class training programs
- Entry into every challenge
- Complete sets, reps & progressions
- Video coaching tutorials
- Member only Facebook group
- Ability to switch programs anytime
- Renews monthly
- List Item 1
- List Item 2
Joining Is Stress Free
CHANGE PROGRAMS
Your goals change and so should your program. You can switch to any of our programs at any time.
NO CONTRACTS
No minimum length terms or contract. All training programs are month to month inside of Fitness Culture.
CANCEL ANYTIME
If you ever have to leave us for any reason, stopping or pausing your membership is as easy as emailing support@fitnessculture.com 24 hours before your next billing date.
QUESTIONS AND ANSWERS
Can people who live outside the US join the app?
Absolutely! Anyone from anywhere can join the app and get in on the fun. If you have access to some dumbells, a barbell, and maybe some heavy tree logs, you join our Fit Cult Family.
Can beginners do these workouts?
Yes! We have coaching tutorial videos, explanation videos, and a support group. This is a great program to get started into.
How long are the workouts?
The workouts can be adjusted to be 30, 60, or 90 minutes depending on how much time you have. Most people can choose the 90 and get it done in less time. It might mean putting your phone on "Do Not Disturb" while at the gym.
Can I switch to a different program if my goals change?
Yes absolutely! As a member, you get access to all of our programs; however, we do not recommend bouncing from program to program constantly. You should normally stick to a program for at least three months to get a full taste of the workouts.
If I chose the premium option that includes nutrition, what exactly is that?
We believe in flexible dieting so with our nutrition you will get personalized macros according to your goal and the ability to get meal ideas and quantities from our meal builder. We don't provide recipes or cookbooks but our Facebook group is always there to help with any questions.
Is the mobility plan customized to my own specific needs?
Yes, it is! You start by taking a mobility screening. Based on your score, we recommend routines that attack your weaknesses.
I have some more questions that aren't in here. Who do I contact?
We have a team in place to help you anytime, and we take pride in getting back to you as fast as we can. Just email support@fitnessculture.com anytime with your questions.
