Online Programming

HOTTEST PROGRAMS

Bench
Full Power
Hypertrophy
Strength
Peaking
8 Week
16 Week
24 Week

8 Week Bench Hypertrophy Program 2.0 - $19.99

PUT ON MUSCLE AND SIZE

Build a solid base in just 8 weeks!!
Hypertrophy Phase - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories). This phase is higher reps to build muscle and a solid foundation to build off of, designed to do before a strength phase.
This program is NOT designed to peak you for a new 1 rep max.


"I feel stronger all around not just on bench."
365 to 385 (20 lbs)

-Dylan
LET'S GET IT!!!

8 Week Bench Program 2.0 - $19.99

Build a stronger bench in just 8 weeks!!
Strength Phase - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.


"Loved all the variation with the accessory’s, hammering my back really made a huge difference. Overall I’d say it was a huge success!"
365 to 415 (50 lbs)

-Daniel N.
LET'S GET IT!!!

8 Week Peaking Bench Program 2.0 - $29.99

TEST YOUR BENCH

Perfect as a meet prep, Includes an 8 Peak Phase, designed to be done AFTER a solid strength building phase, perfect to get you to your new 1 Rep max!! (can be run right after 8 or 16 Week Bench Program)
- 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!


"This program is the BOMB! My benchpress max went from 220 pounds to 236 pounds! Swimhack is the real deal! At first I was skeptical cuz I tried every benchpress program I could find on the internet and went thru 2 previous powerlifting coaches and couldn’t even get past 220 pounds for years! So I said what the hell I’ll try this I’ve got nothing to lose anyway and Voila!!! Success!!!"
220 to 236 (16 lbs)

-Douglas K.
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16 Week Bench Program 2.0 - $39.99

Build a stronger bench in just 16 weeks!!
Hypertrophy and Strength Phases - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.


LET'S GET IT!!!

24 Week Bench Program 2.0 - $50.00

BUILD, THEN TEST YOUR BENCH

Build a bigger bench in 24 weeks!!
Hypertrophy, Strength and Peaking Phases - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!


"I just want to say that i love this program. I feel way much stronger especially my upper body. My chest had also grew and now comfortable lifting heavier weights."
245 to 295 (50 lbs)

-Jake
LET'S GET IT!!!

8 Week Full Power Hypertrophy Program 2.0 - $39.99

PUT ON MUSCLE AND SIZE

Build a solid base in just 8 weeks!!
Hypertrophy Phase - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories). This phase is higher reps to build muscle and a solid foundation to build off of, designed to do before a strength phase.
This program is NOT designed to peak you for a new 1 rep max.


LET'S GET IT!!!

8 Week Full Power Program 2.0 - $39.99

Build a stronger total in just 8 weeks!!
Strength Phase - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.


"The program is really great. The pace is deceptive and I am constantly gaining better strength as my form is much better."
325 to 325 (0 lbs) /275 to 275 (0 lbs)/ 365 to 385 (20 lbs)

-David
LET'S GET IT!!!

8 Week Full Power Peaking Program 2.0 - $39.99

TEST YOUR TOTAL

Perfect as a meet prep, Includes an 8 Peak Phase, designed to be done AFTER a solid strength building phase, perfect to get you to your new 1 Rep max!! (can be run right after 8 or 16 Week Full Power Program)
- 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!


"I noticed a huge gain in my squat and bench.. the deadlift was minimal but only because I had to take it easy a few times for soreness or stiffness "
627 to 660 (33 lbs) /396 to 405 (9 lbs)/ 622 to 625 (3 lbs)

-Nick N.
LET'S GET IT!!!

16 Week Full Power Program 2.0 - $69.99

Strengthen your Squat, Bench and Deadlift!
Hypertrophy, Strength Phases - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.


"Thanks again for this well structured program. It was easy to follow and adapt to inevitable changes that happen in day-to-day life (gym/equipment access, work schedules, etc.)"
225 to 385 (160 lbs) /225 to 295 (70 lbs)/ 275 to 365 (90 lbs)

-Dwight C.
LET'S GET IT!!!

24 Week Full Power Program 2.0 - $99.99

BUILD, THEN TEST YOUR SQUAT, BENCH & DEADLIFT

Build a bigger Squat, Bench and Deadlift in 24 weeks!!
Hypertrophy, Strength and Peaking Phases - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!


"Really great program. I am planning to restart it. I think my squat is actually higher however I’ve had a bit of a sore hip so I took a few weeks off to heal. The only thing that I deviated from was adding an arm day bi-weekly. That and I have a garage gym and did slight variations to somethings. Would really love to get the 3.0."
405 to 425 (20 lbs) /315 to 365 (50 lbs)/ 405 to 495 (90 lbs)

-Alex E.
LET'S GET IT!!!

8 Week Bench Hypertrophy Program 3.0 - $19.99

PUT ON MUSCLE AND SIZE

Build a solid base in just 8 weeks!!
Hypertrophy Phase - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories). This phase is higher reps to build muscle and a solid foundation to build off of, designed to do before a strength phase.
This program is NOT designed to peak you for a new 1 rep max.


"I haven't done any new PRs, but the plan I was set up with is great. The volume was frequent if not that huge on work out days, but it was 3 focused sessions a week. Well done. The "accessory" work highlighted a lot of what I need to work on as well. Over all very satisfied. A good program that was varied enough to not be boring."
275 to 275 (0 lbs)

-David
LET'S GET IT!!!

8 Week Bench Program 3.0 - $19.99

Build a stronger bench in just 8 weeks!!
Strength Phase - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.


LET'S GET IT!!!

8 Week Peaking Bench Program 3.0 - $29.99

TEST YOUR BENCH

Perfect as a meet prep, Includes an 8 Peak Phase, designed to be done AFTER a solid strength building phase, perfect to get you to your new 1 Rep max!! (can be run right after 8 or 16 Week Bench Program)
- 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!


LET'S GET IT!!!

16 Week Bench Program 3.0 - $39.99

Build a stronger bench in just 16 weeks!!
Hypertrophy and Strength Phases - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.


LET'S GET IT!!!

24 Week Bench Program 3.0 - $50.00

BUILD, THEN TEST YOUR BENCH

Build a bigger bench in 24 weeks!!
Hypertrophy, Strength and Peaking Phases - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!


LET'S GET IT!!!

8 Week Full Power Hypertrophy Program 3.0 - $39.99

PUT ON MUSCLE AND SIZE

Build a solid base in just 8 weeks!!
Hypertrophy Phase - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories). This phase is higher reps to build muscle and a solid foundation to build off of, designed to do before a strength phase.
This program is NOT designed to peak you for a new 1 rep max.


"I love this program so much simple easy to follow and I saw improvements. I didn’t put my totals because I unfortunately got injured. Not in the program but at work!!! But I was getting strong, and using my strength. Unfortunately a dog thought my hand was a chew toy. Thank you for making this program!!! Will be doing it again as soon as I heal!! "
365 to 376 (11 lbs) /320 to 320 (0 lbs)/ 395 to 405 (10 lbs)

-Stratton H.
LET'S GET IT!!!

8 Week Full Power Program 3.0 - $39.99

Build a stronger total in just 8 weeks!!
Strength Phase - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.


LET'S GET IT!!!

8 Week Full Power Peaking Program 3.0 - $39.99

TEST YOUR TOTAL

Perfect as a meet prep, Includes an 8 Peak Phase, designed to be done AFTER a solid strength building phase, perfect to get you to your new 1 Rep max!! (can be run right after 8 or 16 Week Full Power Program)
- 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!


LET'S GET IT!!!

16 Week Full Power Program 3.0 - $69.99

Strengthen your Squat, Bench and Deadlift!
Hypertrophy, Strength Phases - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.


LET'S GET IT!!!

24 Week Full Power Program 3.0 - $99.99

BUILD, THEN TEST YOUR SQUAT, BENCH & DEADLIFT

Build a bigger Squat, Bench and Deadlift in 24 weeks!!
Hypertrophy, Strength and Peaking Phases - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!


LET'S GET IT!!!

If you are looking for a more advanced/ coaching program, click here to check out Online Coaching