Get both a jacked and athletic physique by performing this 6 week program. The program focuses on the muscles of the posterior chain to make you functional.
Workout Summary
  • Main Goal
    General Fitness
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45-70 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Other
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Going for more of an “athletic” look and don’t want to spend all of your time doing traditional bodybuilding exercises?

I get that.

Not everyone wants to look like a bodybuilder and most want to function at a higher level than a traditional bodybuilder is able to.

This program will be slightly different than the typical muscle building splits often featured on Muscle & Strength.

Sure, it’ll help you build lean muscle, but it’ll also have exercises that’ll keep you entertained and could potentially improve your performance in recreational sports.

However, if you’re looking for a program to improve your ability in competitive sports – you may want to venture into something that’s more sports-specific to your needs.

Swole Factory Workout Overview

The workout below will include 3 training days. Each day will be somewhat of a full body workout, although not every single body part will be targeted.

The goal of each workout is to be challenging, keep you entertained, have you move through many different planes of motion, help you build lean muscle, and improve your overall athleticism.

If you have a more specific goal (i.e. build muscle, build strength, or improve sports-specific performance) you may want to consider looking into a program that focuses on that particular goal alone.

Exercise selection will heavily target the posterior chain. Stronger hamstrings and glutes will help you feel more explosive while also helping you prevent back injuries during your everyday tasks.

The exercise selection will also involve a mixture of predominately compound lifts, combined with some isolation lifts that’ll target muscle groups people are either commonly lacking or desire to grow for aesthetic purposes.

The program is listed as a 6 week workout. I think that duration of time does serve it’s primarily purposes. After the 6 weeks are completed, you may want to look into performing a workout that has a more defined goal – however, if you’re simply enjoying this program so much that you couldn’t imagine performing a different one for the time being, you’re more than welcome to continue performing it until things get stale.

Rest in between exercises will be highly individualized based on your personal performance capabilities and ability to recover in between sets. So, rest as needed and then give each and every set your all.

Day 1: Full Body Workout

Exercise Sets Reps
Front Squat 3-5 8
Walking Lunge 4 15-20 Steps
Pull Up 3 8*
Inverted Row 3 8*
Push Up 3 Mechanical Failure
Tire Flip 4 8-12 Flips
Jump Rope 1 10 Mins

*Add additional resistance or assistance if needed.

Day 2: Full Body Workout

Exercise Sets Reps
Trap Bar Deadlift 3-5 8
Sled Push 4 10-20 Yards
Chin Up 3 12*
Cable Row 3 12
Dips 3 8-12*
A1. Hammer Curl 3 10-12
A2. Dumbbell Skullcrusher 3 10-12

*Add additional resistance or assistance if needed.

Day 3: Full Body Workout

Exercise Sets Reps
Barbell Hip Thrust 3-5 8
Dumbbell Step Up 4 12-15 Each
Neutral Grip Pull Up 3 10
Dumbbell Row 3 10
Shoulder Push Press 3 8-12
Box Jumps 3 6-8
Farmer's Walk 5 20 Yards

The workout above would be a nice change of pace workout for the recreational lifter. It puts more of a focus on performance muscles than show muscles and would benefit anyone who is either a weekend warrior or simply looking to improve their body composition through relatively safe, performance based lifts.

The program is not suitable for anyone who has a very specific and time-oriented goal in mind.

If you have any questions about the program, please feel free to leave us a comment below!

Richard B
Posted on: Tue, 11/26/2019 - 19:54

Just a quick question about adding cardio in with this program. Run morning lift evening or vise versa. Or would it take too much

Posted on: Wed, 11/27/2019 - 16:01

Hi Richard,

If possible, I'd recommend running on your rest days and allowing 24 hours to recover before your weight training sessions the following day.

Posted on: Tue, 10/08/2019 - 17:15

So if the goal is to be more athletic then I believe your box jumps should proceed everything else during workout 3. Other then that I like this program!

Posted on: Wed, 10/09/2019 - 10:54

Hi Derek,

Appreciate the feedback. I was using it as more of a conditioning exercise in this particular program, but it makes absolute sense to view it as a power exercise to kick start the program with.

Thanks again!

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