SWAT Workout Plan

4 Weeks / 3 Days per Week / Intermediate

3 ratings

Workout Summary

The toughest of the tough train with all-out effort and no excuses. A SWAT team workout is no exception. This SWAT workout routine will help get you in peak physical condition quickly and effectively. If you are a current or aspiring SWAT team member, or just wish to become as strong as any w... more

The toughest of the tough train with all-out effort and no excuses. A SWAT team workout is no exception.

This SWAT workout routine will help get you in peak physical condition quickly and effectively. If you are a current or aspiring SWAT team member, or just wish to become as strong as any warrior, this workout will provide a great blueprint for success.

SWAT Workout Fitness

SWAT team members are conditioned to be strong and durable. To ensure this result, the SWAT exercise program focuses on the most effective muscle building exercises known.

This is not a fluff or glamour-muscle workout. The workload is designed to give you absolute functional strength from head-to-toe. A leaner and more aesthetically pleasing physique may come as an added benefit to these workouts, but is not the purpose of the program.

SWAT Workouts

Beginning with the “Really Unholy 150,” this three day a week strength training regimen gets right down to business. The first workout of the week takes the traditional “Unholy 100” workout and enhances it to make it more effective at producing massive strength gains and promoting equal work distribution between chest and back. Additionally, this will be the workout you attempt to do with no rest, setting the stage for crucial conditioning and endurance training.

The remaining two workouts are devoted to lower body and upper body resistance training. Both are very serious routines and will require you to put in every ounce of effort to progressively gain strength and muscle mass. None of the routines will require exceptionally long amounts of time in the gym. The principle surrounding SWAT exercise is to use simple and effective moves, which will create lasting results in minimal time.

A Note on Conditioning

There is no cardio work included in the SWAT workout program. The three day a week design will leave enough open time between weight room sessions to combine the SWAT workout routine with a comprehensive cardiovascular conditioning program of your choosing. It is recommended that no work is done on the day before the “Really Unholy 150,” though, as this specific workout will require all the energy reserves you have to achieve successful completion.

SWAT teams are put in serious situations at a moment’s notice. In addition to critical thinking and superior decision making skills, the SWAT team member must be physically prepared for all the impending situations which can present. Get started with the SWAT Workout Plan today and be as physically tough as you could ever need to be.

SWAT Workout Plan

4 Weeks / 3 Days per Week / Intermediate

3 ratings
SWAT Workout Plan

SWAT Workout Plan

4 Weeks / 3 Days per Week / Intermediate

3 ratings

Workout Summary

The toughest of the tough train with all-out effort and no excuses. A SWAT team workout is no exception. This SWAT workout routine will help get you in peak physical condition quickly and effectively. If you are a current or aspiring SWAT team member, or just wish to become as strong as any w... more

The toughest of the tough train with all-out effort and no excuses. A SWAT team workout is no exception.

This SWAT workout routine will help get you in peak physical condition quickly and effectively. If you are a current or aspiring SWAT team member, or just wish to become as strong as any warrior, this workout will provide a great blueprint for success.

SWAT Workout Fitness

SWAT team members are conditioned to be strong and durable. To ensure this result, the SWAT exercise program focuses on the most effective muscle building exercises known.

This is not a fluff or glamour-muscle workout. The workload is designed to give you absolute functional strength from head-to-toe. A leaner and more aesthetically pleasing physique may come as an added benefit to these workouts, but is not the purpose of the program.

SWAT Workouts

Beginning with the “Really Unholy 150,” this three day a week strength training regimen gets right down to business. The first workout of the week takes the traditional “Unholy 100” workout and enhances it to make it more effective at producing massive strength gains and promoting equal work distribution between chest and back. Additionally, this will be the workout you attempt to do with no rest, setting the stage for crucial conditioning and endurance training.

The remaining two workouts are devoted to lower body and upper body resistance training. Both are very serious routines and will require you to put in every ounce of effort to progressively gain strength and muscle mass. None of the routines will require exceptionally long amounts of time in the gym. The principle surrounding SWAT exercise is to use simple and effective moves, which will create lasting results in minimal time.

A Note on Conditioning

There is no cardio work included in the SWAT workout program. The three day a week design will leave enough open time between weight room sessions to combine the SWAT workout routine with a comprehensive cardiovascular conditioning program of your choosing. It is recommended that no work is done on the day before the “Really Unholy 150,” though, as this specific workout will require all the energy reserves you have to achieve successful completion.

SWAT teams are put in serious situations at a moment’s notice. In addition to critical thinking and superior decision making skills, the SWAT team member must be physically prepared for all the impending situations which can present. Get started with the SWAT Workout Plan today and be as physically tough as you could ever need to be.

Workout Goals

  • Improve Cardio
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Lat Pulldown Machine
  • Roman Chair
  • Dumbbells
  • Flat Bench
  • Barbell
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 20 reps
5 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
5 sets, 10 reps
5 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The normal workout is called the "Unholy 100" and the way that it works is to do as many push-ups as you can and then do as many pull-ups as you can, rotating back and forth until you reach a hundred total reps. The problem with this is that most people that are in even descent shape can do 25-40 push ups in a row. This means that you are hardly going to do any pull ups.

For this workout you are going to do a total of 100 push ups while also doing 50 pull ups, rotating back and forth. You can mix up your grip on the pull ups however you want and if you need to take a break you can (try to do it with as few breaks as possible). We will call this workout "The Really Unholy 150."

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,12,10,8,6 reps, 01:00 rest
5 -- --:--:-- 20,12,10,8,6 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This legs workout is designed to add some serious muscle mass and strength to your legs. When doing the leg press make sure that you are using a weight that is challenging, but that you are able to get the amount of reps for that set. Every week you should be going up in weight.

Dumbbell lunge is total reps so when you do the lunges you are going to do 10 for each leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 12,12,10,10,10 reps, 01:00 rest
5 -- --:--:-- 12,12,10,10,10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10,8,8 reps, 01:00 rest
3 -- --:--:-- 10,8,8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The SWAT upper body workout is designed to help give you that massive chest, shoulders, and back. In order for you to see the results that you want you need to make sure that you are pushing yourself.

The repetitions are not going to change from week to week but your weight should continually be going up. USE A SPOTTER. This will allow you to go for a heavy weight that you might not have had the guts to go for on your own. Have your spotter help you get all your repetitions for that set and adjust the weight the next time if it is too easy or hard.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 20 reps
5 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
5 sets, 10 reps
5 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The normal workout is called the "Unholy 100" and the way that it works is to do as many push-ups as you can and then do as many pull-ups as you can, rotating back and forth until you reach a hundred total reps. The problem with this is that most people that are in even descent shape can do 25-40 push ups in a row. This means that you are hardly going to do any pull ups.

For this workout you are going to do a total of 100 push ups while also doing 50 pull ups, rotating back and forth. You can mix up your grip on the pull ups however you want and if you need to take a break you can (try to do it with as few breaks as possible). We will call this workout "The Really Unholy 150."

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,12,10,8,6 reps, 01:00 rest
5 -- --:--:-- 20,12,10,8,6 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This legs workout is designed to add some serious muscle mass and strength to your legs. When doing the leg press make sure that you are using a weight that is challenging, but that you are able to get the amount of reps for that set. Every week you should be going up in weight.

Dumbbell lunge is total reps so when you do the lunges you are going to do 10 for each leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 12,12,10,10,10 reps, 01:00 rest
5 -- --:--:-- 12,12,10,10,10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10,8,8 reps, 01:00 rest
3 -- --:--:-- 10,8,8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The SWAT upper body workout is designed to help give you that massive chest, shoulders, and back. In order for you to see the results that you want you need to make sure that you are pushing yourself.

The repetitions are not going to change from week to week but your weight should continually be going up. USE A SPOTTER. This will allow you to go for a heavy weight that you might not have had the guts to go for on your own. Have your spotter help you get all your repetitions for that set and adjust the weight the next time if it is too easy or hard.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 20 reps
5 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
5 sets, 10 reps
5 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The normal workout is called the "Unholy 100" and the way that it works is to do as many push-ups as you can and then do as many pull-ups as you can, rotating back and forth until you reach a hundred total reps. The problem with this is that most people that are in even descent shape can do 25-40 push ups in a row. This means that you are hardly going to do any pull ups.

For this workout you are going to do a total of 100 push ups while also doing 50 pull ups, rotating back and forth. You can mix up your grip on the pull ups however you want and if you need to take a break you can (try to do it with as few breaks as possible). We will call this workout "The Really Unholy 150."

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,12,10,8,6 reps, 01:00 rest
5 -- --:--:-- 20,12,10,8,6 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This legs workout is designed to add some serious muscle mass and strength to your legs. When doing the leg press make sure that you are using a weight that is challenging, but that you are able to get the amount of reps for that set. Every week you should be going up in weight.

Dumbbell lunge is total reps so when you do the lunges you are going to do 10 for each leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 12,12,10,10,10 reps, 01:00 rest
5 -- --:--:-- 12,12,10,10,10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10,8,8 reps, 01:00 rest
3 -- --:--:-- 10,8,8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The SWAT upper body workout is designed to help give you that massive chest, shoulders, and back. In order for you to see the results that you want you need to make sure that you are pushing yourself.

The repetitions are not going to change from week to week but your weight should continually be going up. USE A SPOTTER. This will allow you to go for a heavy weight that you might not have had the guts to go for on your own. Have your spotter help you get all your repetitions for that set and adjust the weight the next time if it is too easy or hard.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 20 reps
5 -- --:--:-- 20 -- --:--
Default
Lats / Intermediate
5 sets, 10 reps
5 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The normal workout is called the "Unholy 100" and the way that it works is to do as many push-ups as you can and then do as many pull-ups as you can, rotating back and forth until you reach a hundred total reps. The problem with this is that most people that are in even descent shape can do 25-40 push ups in a row. This means that you are hardly going to do any pull ups.

For this workout you are going to do a total of 100 push ups while also doing 50 pull ups, rotating back and forth. You can mix up your grip on the pull ups however you want and if you need to take a break you can (try to do it with as few breaks as possible). We will call this workout "The Really Unholy 150."

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
5 sets, 20,12,10,8,6 reps, 01:00 rest
5 -- --:--:-- 20,12,10,8,6 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This legs workout is designed to add some serious muscle mass and strength to your legs. When doing the leg press make sure that you are using a weight that is challenging, but that you are able to get the amount of reps for that set. Every week you should be going up in weight.

Dumbbell lunge is total reps so when you do the lunges you are going to do 10 for each leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 12,12,10,10,10 reps, 01:00 rest
5 -- --:--:-- 12,12,10,10,10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10,8,8 reps, 01:00 rest
3 -- --:--:-- 10,8,8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The SWAT upper body workout is designed to help give you that massive chest, shoulders, and back. In order for you to see the results that you want you need to make sure that you are pushing yourself.

The repetitions are not going to change from week to week but your weight should continually be going up. USE A SPOTTER. This will allow you to go for a heavy weight that you might not have had the guts to go for on your own. Have your spotter help you get all your repetitions for that set and adjust the weight the next time if it is too easy or hard.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Hamstrings secondary Lower back secondary Hip flexors secondary Forearms secondary Abs secondary Lats primary Chest primary Biceps primary Triceps primary Calves primary Quads primary Shoulders primary Middle back primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Lat Pulldown Machine
  • Roman Chair
  • Dumbbells
  • Flat Bench
  • Barbell
Show All

50 people started this plan

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SWAT Workout Plan

Workout Goals

  • Improve Cardio
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Lat Pulldown Machine
  • Roman Chair
  • Dumbbells
  • Flat Bench
  • Barbell
Show All

50 people started this plan