The Best Bodybuilding Program for 2022 + Muscular Endurance Chest Workout

Find out what makes the Swole Program inside Fitness Culture Steve Cook's favorite program. Its unique 8-day split is optimal for heavy volume and maximum rest.

The swole program is designed on a unique 8-day training split. We’ve designed it this way to allow us to train our core muscle groups to exhaustion every training session. The core groups we focus on are chest, back, legs and shoulders. The 8-day split gives us three full days of recovery between our core muscle groups. This allows us to train harder and with more volume in each training session while being fully recovered when we approach each session of the week. 

0:15 - What is the training split for Swole?

1:32 - Workout Starts

1:59 - 1. Incline Bench 
3x15-20
Rest 2 Minutes

3:18 - 2. ALT NG DB Bench 
3x12 each arm 
Rest 2 Minutes

4:07 - 3. Incline Hammer Strength 
3x15 
Rest 90 Seconds

5:21 - 4a. Dips 3x20 
5:28 - 4b. Seated Machine Chest Fly 3x15
Rest 60 Seconds

5:44 - 5. BB Skull Crushers 
3x15
Rest 60

6:22 - 6a. Cable EZ Bar Reverse Grip Push Downs 3x15 
6:26 - 6b. SA Cable Kickbacks 3x10 each
Rest 60

7:07 - 7a. Cable Rope OH Extensions 3x15 
7:20 - 7b. Triangle Push-ups 
3xFailure
Rest 60

8:20 - How each Fitness Culture program is different according to goals

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Видео The Best Bodybuilding Program for 2022 + Muscular Endurance Chest Workout канала Fitness Culture