Project Swole

Workout Routines

Project Swole offers plenty of workout routines and more will come with time. Everyone has a variety of goals when it comes to exercise, which means there are many types of athletes. Therefore many types of programs are needed.


Beginners would do well to follow a Generic Full Body Workout Routine.

Gain Muscle & Strength

Our most popular workout routine to gain muscle and strength has been Werewolf Muscle Training and it’s companion Werewolf Strength Training.

Lose Fat

In this case there is a generic full body fat loss routine that has been customize for both women and men. Check out full body fat loss for men and full body fat loss for women.


We also have to remember that being Swole is not all about strength training. Everyone should train with conditioning routines periodically, if not regularly. Aside from helping you to look great naked, conditioning is especially important for endurance athletes including cyclists and runners, as well as other sports that require great stamina such as boxing, martial arts, swimming, gymnastics and even competitive strongmen.

Use High Intensity Interval Training (HIIT) and High Intensity Resistance Training (HIRT) to increase your conditioning.

The Difference Between Men and Women

Simply stated, there are very few differences between men and women.

The biggest difference between the sexes is their willingness to participate in any given type of exercise. Typically men like to heave big weights and women prefer to tone up, usually targeting cardiovascular exercise over weight training. My question is this: why not utilize the best of both worlds?

A generic female workout routine should consist primarily of intense cardiovascular exercise interspersed with some free weight activity to build and shape the muscles. Reps should range from a high of 20 to a low of 5, but should mostly stay between 8-12. For the female that wants to increase strength or muscle size, we just drop the reps slightly and increase the proportion of weight training to cardio.

A generic male workout routine should probably consist primarily of intense free weight training with some cardiovascular activity on off days. I would prefer to see the rep range fall somewhere between 3-10 reps on average. For the male that wants to increase conditioning rather than muscle size or strength, the recipe calls for less rest between sets and several exercises strung together to make a complex.


In the meantime, don’t forget the nutrition articles since your diet is 80% of your progress. Using the proper workout routine with a strict diet, can get you the results you are looking for, in as little as 3-6 months. No joke.

Build Muscle, Lose Fat, Look Great Naked!

Most of all, stay motivated to reach your goals!

25 Responses to “Workout Routines”

  1. I’m looking for an exercise routine for my children. My oldest boy is 9 and very athletic. He’s fast and all, but he’s a bit quirky. I want something I can work with him on as far as agility goes. My middle boy is 5 and not as athletic. He’s in t-ball and is the slowest runner on his team. He’s not fat, but he’s slow. I also have a boy about to turn 4 in June. He has no interest in very much activity. He’d rather sit on the floor and play with his trains. I would like some help in coming up with a routine for each one so they can excel in athletics. Thank you for your time. Stephanie

    • Hey you have go to be the worse mother to be working your boys at such an early age. You discust me …. your a discrase to all mothers …. and should be stripped of your kids.

    • I can totally understand a 9 year old and even a 5 year old exercising if they’re both in to sports. But I don’t really find it surprising that a 4 year old is more interested in playing with trains than getting swole…

      • A 4 year old who sits on the floor and plays with trains is one thing. A 5 year old who is the slowest player on his team and knows it, is a recipe for low self esteem. Getting him into a low impact exercise routine, whether it’s dancing, running around outside for an hour a day, practicing push ups and jump squats, or perhaps using one of those BeachBody DVDs for kids fitness could go a long way to improving a child’s self esteem.

  2. Hi my specific goal is to lose about 40 lbs and tone up as I’m very flacid. I’ve lost 60lbs on my own already my definitely need to shape up! Whatever you can recommend I will appreciate. PS I have ALOT of stamina and can do rigourous’ workouts. Just don’t know how to combine the weights (how heavy the weight should be/reps etc.) with cardio…… PS I not very strong in my arms…but I am on my legs..
    Thanks Miri

  3. I just found this website and I like a lot of what I read. My question is; I only have an old bowflex and get to use a gym 2 days a week how can I build mass without having a spotter and mainly using the bowflex as the primary source of exercise?

  4. Steve, I just stumbled upon your website a couple weeks ago and I really like what I’ve read so far. Currently, I’m working out six days a week, hitting every body part twice a week (8 reps/12 sets). After six years of lifting this way, I’m starting to think I’m overtraining. I’m a naturally lean person (5’7″/155 lbs./8% bodyfat) so staying lean isn’t a problem but I want to maximize my strength gains (size gains second). I’m happy happy with the way I look, but I always think I could/should get better. Would you suggest dropping to five days a week and hitting one body part only once a week to give my body more recovery time for better gains? If so, how many sets would you recommend for each bodypart? I was thinking since I’m only doing each body part once a week I’d be ok with about 15 sets.

  5. Hello I recently have reached an all time high in my weight in a negative and very unhealthy sense. I’ve always trained got results & faded off but evrytime I stop
    I gain even more weight. I weighed myself recently & I have reached 300lbs. I feel extremely unhealthy & I really need to lose 100-120lbs for health sake asap. I have a family and I want to be around for a while. Can you help me with a training & eating lifestyle? I realize I need to make a life change.

    • It is most important to understand the lifestyle change. You must avoid crash diets and fad diets. Make permanent changes to your diet by increasing protein, and by decreasing sugary/starchy carbs, saturated/trans fats, and total calories. Be sure to workout at least 3, if not 5 times a week. Use motivational goals like a reward system, train with a partner, keep a food log, keep a training log, take pictures, etc…

  6. Hi, I’m 16 years old and I’ve been going to the gym everyday and I usually start out with some cardio, then I go to weight lifting. I alternate days, upper body and lower body. My main goal is to gain more muscle, but also have strong arms and abs you can see.I also want to lose body fat. So my question is, what do you suggest as far as how often, and how hard I work out my different body parts? I think mt diet is pretty good right now, but how much protein should I eat a day?


  7. Hey,i’m 16 years old and i’ve been hitting the gym almost every single day, i really want 2 shape up my arms, triceps biceps for big arms you know, so what should i do? i even work out sometimes twice a day and i take protein shakes with milk as i want 2 get big and bulky?
    any ideas?

    • Start by not working out every single day. You want to gain mass, train 4 times a week with a day off in the middle and weekends off. Try the Project Swole Werewolf Training routines on this site. You grow more when you recover, than when you train, remember that – it’s an important lesson for new strength athletes to learn early in their training career. Remember also that triceps are 2/3 of your arm mass, so train them with more focus than you train your biceps.

  8. Hi,
    I am a 39 year old mom of 3. I am 5’3 1/2″ and weigh 112lbs. I have finally got back into the gym approx 6 months ago, and go 3-4 times/week. I am looking to build muscle in my shoulders and would like definition thoughout my arms. I do 30 minutes of caridio, the move onto abs then weights. What would be the best routine to achive this?
    thanks for taking the time to provide this site

    • Consider using P90X or my Fat Loss for Women routine, unless you’re really serious about weight training, in which case you could try the Werewolf Muscle routine. Or maybe you’d just like to use a generic full body routine. Whichever you choose, check the top drop down menu bar to see all of the Swole routines.

      • thanks…I will check those out. Are there any specific shoulder exercises that you would recommend that really target muscle growth and scuplt them?
        Thanks again,

        • Standing military press. Two arm overhead dumbbell press. Alternating overhead dumbbell press. Push press. Be sure not to work your front delts too much with respect to your rear delts or you’ll get that rounded shoulder look that so many women have. Heavy rowing will help offset it, rear delt flyes to a lesser extent.

  9. Does Generic Full Body Workout Routine really work for beginners? That’s my question at first but after reading the whole things about it here at projectswole I think It’d be better if I should give it a try. For now my mind is set on building my muscle and I need help in order to accomplish that thing. Maybe I should follow the workout routine as soon as possible.

  10. I’ve been working out for about 3 months now and I was gettin nice results until now, I lifted alot of different ways but I can’t get around this barrier. I’m not getting soar nor bigger. I’ve tryed everything, switching my workout and I’m still not getting soar like I used to. Can anyone help me out?

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