Day 01
Workout Info
WHAT IS THE GOLDEN ERA SWOLE PROGRAM?
WHAT IS THE GOLDEN ERA SWOLE PROGRAM?
Day 02
Monday
CHEST, BACK & ABZ
CHEST, BACK & ABZ
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twists: 5 minutes
12 SET SUPERSET
Incline Wide Grip Bench Press: 12 reps Pull-ups: 6-12 reps
5 SET SUPERSET
V-bar Pull-ups: 5-10 reps Flat Bench Press - Close Grip: 12 reps
5 SET SUPERSET
Dumbell Pullovers: 12 reps Flat Flys: 12 reps
3 SET SUPERSET
Push-ups: To failure Ab Wheels: 10-25 reps
Roman Chair: 5 minutes Stick Twists: 5 minutes
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twists: 4 minutes
10 SET SUPERSET
Incline Wide Grip Bench Press: 10 reps Pull-ups: 6-10 reps
4-5 SET SUPERSET
V-bar Pull-ups: 5-10 reps Flat Bench Press - Close Grip: 10 reps
4-5 SET SUPERSET
Dumbell Pullovers: 10-12 reps Flat Flys: 10-12 reps
2-3 SET SUPERSET
Push-ups: To failure Ab Wheels: 10-15 reps
Roman Chair: 4 minutes Stick Twists: 4 minutes
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twists: 3 minutes
8 SET SUPERSET
Incline Wide Grip Bench Press: 8 reps Pull-ups: 6-8 reps
3-4 SET SUPERSET
V-bar Pull-ups: 5-8 reps Flat Bench Press - Close Grip: 8 reps
3-4 SET SUPERSET
Dumbell Pullovers: 8-10 reps Flat Flys: 8-10 reps
2 SET SUPERSET
Push-ups: To failure Ab Wheels: 10 reps
Roman Chair: 3 minutes Stick Twists: 3 minutes
Day 03
Tuesday
SHOULDERS, ARMS & ABZ
SHOULDERS, ARMS & ABZ
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twists: 5 minutes
6 SET SUPERSET
Alternating Military Press: 20 reps (10 each) Side Lying Laterals: 12 reps
4 SET SUPERSET
Full Frontal Raises: 12 reps (sweep across body a little) Head Down Rear Delt Flyes: 15 reps
6 SET SUPERSET
Barbell Preacher Curl: 12 reps Dumbbell Hammer Preacher Curls: 12 reps Reverse Preacher Curls: 12 reps
6 SET SUPERSET
Heavy Pushdowns: 20 reps Bench Dips: 30 reps
Ab Wheels: 100 reps Roman Chair Abs: 5 minutes Stick Twists: 5 minutes
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twists: 4 minutes
5 SET SUPERSET
Alternating Military Press: 18 reps (9 each) Side Lying Laterals: 10 reps
4 SET SUPERSET
Full Frontal Raises: 12 reps (sweep across body a little) Head Down Rear Delt Flyes: 15 reps
5 SET SUPERSET
Barbell Preacher Curl: 10 reps Dumbbell Hammer Preacher Curls: 10 reps Reverse Preacher Curls: 10 reps
5 SET SUPERSET
Heavy Pushdowns: 15-20 reps Bench Dips: 25 reps
Ab Wheels: 80 reps Roman Chair Abs: 4 minutes Stick Twists: 4 minutes
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twists: 3 minutes
4 SET SUPERSET
Alternating Military Press: 16 reps (8 each) Side Lying Laterals: 8 reps
3 SET SUPERSET
Full Frontal Raises: 10 reps (sweep across body a little) Head Down Rear Delt Flyes: 12 reps
4 SET SUPERSET
Barbell Preacher Curl: 8 reps Dumbbell Hammer Preacher Curls: 8 reps Reverse Preacher Curls: 8 reps
4 SET SUPERSET
Heavy Pushdowns: 15 reps Bench Dips: 20 reps
Ab Wheels: 60 reps Roman Chair Abs: 3 minutes Stick Twists: 3 minutes
Day 04
Wednesday
OFF
OFF
LEVEL 3
Day 05
Thursday
LEGS & ABZ
LEGS & ABZ
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twists: 5 minutes
WARMUP PUMP: 3 SETS
Leg Extensions: 20 reps Leg Curls: 20 reps
5/5 SQUATS W/ 2x4 UNDER HEELS
5 SET SUPERSET
Front Squats: 5 reps Back Squats: 5 reps
WALKING LUNGES
5 minutes with weights
4 SET SUPERSET
Stiff-leg Deadlifts: 12 reps Hamstring Curls: 20 reps
Ab Wheels: 100 reps Roman Chair Abs: 5 minutes Stick Twists: 5 minutes
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twists: 4 minutes
WARMUP PUMP: 2-3 SETS
Leg Extensions: 15 reps Leg Curls: 15 reps
5/5 SQUATS W/ 2x4 UNDER HEELS
4 SET SUPERSET
Front Squats: 5 reps Back Squats: 5 reps
WALKING LUNGES
4 minutes with weights
3-4 SET SUPERSET
Stiff-leg Deadlifts: 10 reps Hamstring Curls: 15-20 reps
Ab Wheels: 80 reps Roman Chair Abs: 4 minutes Stick Twists: 4 minutes
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twists: 3 minutes
WARMUP PUMP: 2 SETS
Leg Extensions: 12 reps Leg Curls: 12 reps
5/5 SQUATS W/ 2x4 UNDER HEELS
3 SET SUPERSET
Front Squats: 5 reps Back Squats: 5 reps
WALKING LUNGES
3 minutes with weights
3 SET SUPERSET
Stiff-leg Deadlifts: 10 reps Hamstring Curls: 12 reps
Ab Wheels: 60 reps Roman Chair Abs: 3 minutes Stick Twists: 3 minutes
Day 06
Friday
ARMS & ABZ
ARMS & ABZ
LEVEL 3
WARMUP
Roman Chair: 5 minutes Stick Twists: 5 minutes
5 SET SUPERSET
Light Incline Dumbbell Curls: 25 reps Standing Alternating Dumbbell Curls: 12 reps
5 SET SUPERSET
Close-grip Bench Press: 8 reps Heavy Pushdowns: 12-15 reps
5 SET SUPERSET
Cable Curls: 30 reps Bench Dips: 30 reps
5 SET SUPERSET
Hammer Curls: 15 reps Rope Pushdown: 15 reps
Ab Wheels: 100 reps Roman Chair Abs: 5 minutes Stick Twists: 5 minutes
LEVEL 2
WARMUP
Roman Chair: 4 minutes Stick Twists: 4 minutes
4-5 SET SUPERSET
Light Incline Dumbbell Curls: 20 reps Standing Alternating Dumbbell Curls: 10 reps
4-5 SET SUPERSET
Close-grip Bench Press: 8 reps Heavy Pushdowns: 12 reps
4-5 SET SUPERSET
Cable Curls: 25 reps Bench Dips: 25 reps
4-5 SET SUPERSET
Hammer Curls: 12 reps Rope Pushdown: 12 reps
Ab Wheels: 80 reps Roman Chair Abs: 4 minutes Stick Twists: 4 minutes
LEVEL 1
WARMUP
Roman Chair: 3 minutes Stick Twists: 3 minutes
4 SET SUPERSET
Light Incline Dumbbell Curls: 15 reps Standing Alternating Dumbbell Curls: 10 reps
4 SET SUPERSET
Close-grip Bench Press: 6 reps Heavy Pushdowns: 10 reps
4 SET SUPERSET
Cable Curls: 20 reps Bench Dips: 20 reps
4 SET SUPERSET
Hammer Curls: 10 reps Rope Pushdown: 10 reps
Ab Wheels: 60 reps Roman Chair Abs: 3 minutes Stick Twists: 3 minutes