Slavic Swole Version 1

Exercise
Day 1 Squat of your choice*
Press of your choice*
DB Press or Dips
DB Flyes, Pec Deck, or Cable Crossovers
Triceps exercise 1
Triceps exercise 2
Day 2 Squat of your choice
Press of your choice
Rack deadlift (from below knee height)
Row of your choice
Biceps exercise 1
Biceps exercise 2

Leg press or hack squat
Lunges, bulgarian split squats, or step ups
Calf Raises of your choice
Day 4 Squat of your choice*
DB shoulder press
Side delt raise
Rear delt raise
Triceps exercise 1
Triceps exercise 2
Pullups, chinups, or pulldowns
Pullovers (DB or cable)
Biceps exercise 1
Biceps exercise 2
RDLs or good mornings
Hamstrings curls
Hip thrusts
Calf raises
Week 1
Sets/reps (prescribed) Weight/Sets/reps (actual)
Daily minimum x1; no dropbacks
Work up to a daily max

Daily max minus 15%, 2-3x5-8
Drop another 10%, 1xAMAP*
3-5x5-12
2-4x10-15
3-4x6-12
3-4x6-12
Daily max x1; no dropbacks
Daily min x1; no dropbacks
3-5x3-8
2-5x8-15
3-4x6-12
3-4x6-12


3-4x8-12
1x20+
2-3x10-15
3-4x10-25
Daily max x1
2-4x6-12
3-5x10-20
3-5x10-20
3-5x8-15
3-5x8-15
4-6x8-15
2-4x10-20
3-4x8-15
3-4x8-15
Daily max x1
3-5x8-12
3-5x8-15
3-5x6-12
3-4x10-25
Week 2
Increases/Decreases from last week Sets/reps (prescribed)

3-5x5-12
2-4x10-15
3-4x6-12
3-4x6-12
3-5x3-8
2-5x8-15
3-4x6-12
3-4x6-12


3-4x8-12
1x20+
2-3x10-15
3-4x10-25
Daily max x1
2-4x6-12
3-5x10-20
3-5x10-20
3-5x8-15
3-5x8-15
4-6x8-15
2-4x10-20
3-4x8-15
3-4x8-15
Daily max x1
3-5x8-12
3-5x8-15
3-5x6-12
3-4x10-25
Weight/Sets/reps (actual) Increases/Decreases from last week
Week 3

3-5x5-12
2-4x10-15
3-4x6-12
3-4x6-12
3-5x3-8
2-5x8-15
3-4x6-12
3-4x6-12


3-4x8-12
1x20+
2-3x10-15
3-4x10-25
Daily max x1
2-4x6-12
3-5x10-20
3-5x10-20
3-5x8-15
3-5x8-15
4-6x8-15
2-4x10-20
3-4x8-15
3-4x8-15
Daily max x1
3-5x8-12
3-5x8-15
3-5x6-12
3-4x10-25
Increases/Decreases from last week
Week 4

3-5x5-12
2-4x10-15
3-4x6-12
3-4x6-12
3-5x3-8
2-5x8-15
3-4x6-12
3-4x6-12


3-4x8-12
1x20+
2-3x10-15
3-4x10-25
Daily max x1
2-4x6-12
3-5x10-20
3-5x10-20
3-5x8-15
3-5x8-15
4-6x8-15
2-4x10-20
3-4x8-15
3-4x8-15
Daily max x1
3-5x8-12
3-5x8-15
3-5x6-12
3-4x10-25
Week 5

3-5x5-12
2-4x10-15
3-4x6-12
3-4x6-12
3-5x3-8
2-5x8-15
3-4x6-12
3-4x6-12


3-4x8-12
1x20+
2-3x10-15
3-4x10-25
Daily max x1
2-4x6-12
3-5x10-20
3-5x10-20
3-5x8-15
3-5x8-15
4-6x8-15
2-4x10-20
3-4x8-15
3-4x8-15
Daily max x1
3-5x8-12
3-5x8-15
3-5x6-12
3-4x10-25
Week 6

3-5x5-12
2-4x10-15
3-4x6-12
3-4x6-12
3-5x3-8
2-5x8-15
3-4x6-12
3-4x6-12


3-4x8-12
1x20+
2-3x10-15
3-4x10-25
Daily max x1
2-4x6-12
3-5x10-20
3-5x10-20
3-5x8-15
3-5x8-15
4-6x8-15
2-4x10-20
3-4x8-15
3-4x8-15
Daily max x1
3-5x8-12
3-5x8-15
3-5x6-12
3-4x10-25
Week 7

3-5x5-12
2-4x10-15
3-4x6-12
3-4x6-12
3-5x3-8
2-5x8-15
3-4x6-12
3-4x6-12


3-4x8-12
1x20+
2-3x10-15
3-4x10-25
Daily max x1
2-4x6-12
3-5x10-20
3-5x10-20
3-5x8-15
3-5x8-15
4-6x8-15
2-4x10-20
3-4x8-15
3-4x8-15
Daily max x1
3-5x8-12
3-5x8-15
3-5x6-12
3-4x10-25
Week 8

3-5x5-12
2-4x10-15
3-4x6-12
3-4x6-12
3-5x3-8
2-5x8-15
3-4x6-12
3-4x6-12


3-4x8-12
1x20+
2-3x10-15
3-4x10-25
Daily max x1
2-4x6-12
3-5x10-20
3-5x10-20
3-5x8-15
3-5x8-15
4-6x8-15
2-4x10-20
3-4x8-15
3-4x8-15
Daily max x1
3-5x8-12
3-5x8-15
3-5x6-12
3-4x10-25

Slavic Swole Version 1

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Slavic Swole Version 1

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Exercise

Day 1 Squat of your choice*

Press of your choice*

DB Flyes, Pec Deck, or Cable Crossovers

Day 2 Squat of your choice

Press of your choice

Rack deadlift (from below knee height)

Row of your choice

Day 3 Squat of your choice

Press of your choice

Lunges, bulgarian split squats, or step ups

Calf Raises of your choice

Day 4 Squat of your choice*

Press of your choice

Side delt raise

Rear delt raise

Day 5 Squat of your choice

Press of your choice

Pullups, chinups, or pulldowns

Pullovers (DB or cable)

Day 6 Squat of your choice

Press of your choice

RDLs or good mornings

Daily minimum x1; no dropbacks

Work up to a daily max

Daily max x1; no dropbacks

Daily min x1; no dropbacks

Work up to a daily max

Daily max x1; no dropbacks

Daily minimum x1; no dropbacks

Daily max x1; no dropbacks

Daily min x1; no dropbacks

Daily max x1; no dropbacks

Daily minimum x1; no dropbacks

Work up to a daily max

Daily max x1; no dropbacks

Daily min x1; no dropbacks

Work up to a daily max

Daily max x1; no dropbacks

Daily minimum x1; no dropbacks

Daily max x1; no dropbacks

Daily min x1; no dropbacks

Daily max x1; no dropbacks

Daily minimum x1; no dropbacks

Work up to a daily max

Daily max x1; no dropbacks

Daily min x1; no dropbacks

Work up to a daily max

Daily max x1; no dropbacks

Daily minimum x1; no dropbacks

Daily max x1; no dropbacks

Daily min x1; no dropbacks

Daily max x1; no dropbacks

Daily minimum x1; no dropbacks

Work up to a daily max

Daily max x1; no dropbacks

Daily min x1; no dropbacks

Work up to a daily max

Daily max x1; no dropbacks

Daily minimum x1; no dropbacks

Daily max x1; no dropbacks

Daily min x1; no dropbacks

Daily max x1; no dropbacks