SFW! The Swedish Powerbuilding Routine
This workout is by big_swede from the Muscle and Brawn forum.
The last year I have been experimenting alot with different ways to approach my lifting and I’m going to sum it all up in this workout. I am also open for any questions if you have any. Leave them on this workout or visit the forum thread for this workout:
There is some periodization involved in this. It are divided into two separate blocks and the first one being the SQUAT/PUSH/PULL block, which you will do for about a month (or more if you can handle it). It’s simple.
- You lift 4-6 days a week for 1-1.30 hour a day, and you pick one squat, one push and one pull compound movement and you do that for all of your workouts.
Blast your ass doing singles, doubles and triples on those three lifts, and add some sets of curls, abs, calves or whatever at the end if you’re up to it.
NOTE: Dont go high volume (lots of reps) on the exercises. I usually do singles, doubles or triples for my worksets, and then some 5’s or 8’s with a lighter weight to get the blood flowing. And dont lift to failure or forced, ever.
You will adapt to the high amount of heavy lifts over time, and make sure to have your diet under controll (lots of food and GOMAD is advised) and sleep alot! (first time I did this I woke up at 3-4 in the morning from hunger! ..And I gained 7 lbs in 2 weeks) Use all supplements at hands, EAA’s and BCAA’s are well adviced.
When you have done this for a month, if you survived it that is, we’re on to next block – the 4-LIFT SPLIT.
- Day 1: Bench Press and other push movements (bench assistance). Do 3-4 compound exercises of choice, bench press first, then overhead press and close grip bench press or whatever. SMASH it on all sets, variate rep range in the same workout!
- Day 2: Deadlift and pulls (back focus). I do 4 compounds, smashing it on all sets.
- Day 3: OHP Focus. I do Military Presses, Push Presses, DB presses and so on. Lots of variations here to.
- Day 4: Squat day. Start by doing squats, then when PR’s are set and you feel good, move on to the next squat variation. I do 3 heavy compounds here, 2 squats and one other leg basher like hacklift, RDL’s or leg press on occasion.
- Day 5: Off day for me (but if you want to go lift, do it!)
- Day 6: “Play Day”. I usually do Olympic lifts like snatches and cleans here, also isolation and prehab/rehab work so I dont have to take time from the major smashing to do this. This is a good day to work on form or try new stuf!
- Day 7: Off-day
*I add in some armwork or abs on day 1,2,3 or 6.
I have not written out reps or sets or anything like that, and that is for a reason. If routine X tells me to do 5×5 on the bench press on day 65 of the program, and I feel like doing heavy ass singles, then (if I were to follow the program that is) I would actually do something that I did not wanted to do. Do you follow me?
Just work at daily max potential. Don’t bother about rep-ranges and rest time and such. Just SMASH IT on all sets and reps, add weight or add reps or both. Progress!
When YOU FEEL you are done with this period, or you’re starting to get bored, move over to block one again and run it another month.
This system is for people who have been lifting for a while and know their body and what amount of work they can handle and so on. It’s alot about adaptation (block 1 in particular). The body will adapt to a greater amount of work, and grow stronger to be able to do it.