Cardio Hater
Six days of metabolic weight training that burns fat without stepping on a treadmill. High intensity, short rest, maximum sweat. Cardio is for quitters.
Who it's for
A 6-day intermediate program with extra work for chest, back, shoulders, biceps, triceps, forearms, traps, lats, quadriceps, hamstrings, glutes, calves, hip flexors, adductors, abs, obliques and lower back: 28 exercises across 6 sessions a week.
Focus muscles: Chest, Back, Shoulders, Biceps, Triceps, Forearms, Traps, Lats, Quadriceps, Hamstrings, Glutes, Calves, Hip Flexors, Adductors, Abs, Obliques, Lower Back. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.
The week
6 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Upper Circuit
Upper body burn
Day 2
Lower Circuit
Lower body burn
Day 3
Full Body A
Total body burn
Day 4
Push Circuit
Push muscle burn
Day 5
Pull Circuit
Pull muscle burn
Day 6
Full Body B
Final burn
Weekly sets per muscle
Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.
| Muscle | Sets | Zone |
|---|---|---|
| Back | 30 | Excessive |
| Glutes | 24 | High |
| Quadriceps | 21 | High |
| Chest | 19.5 | High |
| Triceps | 19.5 | High |
| Lats | 18 | Optimal |
| Shoulders | 18 | Optimal |
| Hamstrings | 16.5 | High |
| Biceps | 13.5 | Optimal |
| Traps | 7.5 | Moderate |
| Abs | 4.5 | Moderate |
| Calves | 3 | Maintenance |
Similar programs
Run this program free.
Start Cardio Hater in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.