12-Week Weight Loss Total Body Recomposition Workout Program

95% of people who lose weight end up gaining it back. 

Now that stat comes from some study done about 60 years ago and I can’t say that it’s entirely accurate. But in my experience, I would have to say It’s pretty close. That means that only 5 percent of the people who begin a weight loss program will keep the body fat that they lose off. That doesn’t say a lot about your chances. As a matter of fact,

the average adult American begins an exercise plan or diet at least once per year yet over half of the U.S. is overweight or obese.

So this begs the question, if most people want to be fit and most people are trying to be fit, why is that so many people are having such little luck burning body fat, losing weight and keeping it off?

Losing body fat requires way more than just hitting the gym and lifting weights a few days a week. It takes discipline, consistency, commitment, and planning. Dropping body fat can be a slow and tedious process, especially if you’re already in decent shape. The last few percentage points and pounds are always the hardest to lose and requires the most attention to detail. Eating whole foods, adding key vitamins and supplements, and tracking your nutrient intake is crucial for success. For some of you, the necessary dietary lifestyle changes you’ll need to implement, will be extreme, while for others, it’s really a matter of optimization. Implementing lifestyle changes that are sustainable, are key.

What Is Body Recomposition

Body recomposition is the process of optimizing your body composition. Essentially, this means losing body fat and gaining muscle, thus reducing body fat percentage and improving composition. In other words, body recomposition aims to increase lean body mass and fat free mass.

While you can’t theoretically build muscle mass and lose body fat simultaneously, body recomposition is achievable with the right training and nutrition plan. The process of muscle hypertrophy requires a caloric surplus, whereas burning body fat requires a caloric deficit. You can’t have an excess of calories and a deficiency at the same time. However with the right training program and nutrition plan, you can achieve muscle growth, while shredding down body fat.

How To Lose Body Fat And Build Muscle Mass

Before we get into the specifics of the training program, there are a several key components to fat loss that you will need to implement, in order to reach your body aesthetic goals. 

Consistency

If the goal is weight loss and reaching a certain body type, then making your training a priority and committing to the process is key. Consistency is perhaps the most important factor if you want to drop body fat. Inconsistency, and missing a few days of training each week, won’t get you the results you want.

Caloric Deficit

Achieving weight loss, requires you to be in a caloric deficit. This simply means that you need to consume less calories than you burn throughout the day. For example, if your total daily expenditure of calories is 1700, including your workout, your daily caloric intake will need to be less around 1500 calories to achieve consistent weight loss. Now before you go starving yourself, a caloric deficit means 200-300 calories below your total daily expenditure. Anything more than that, will actually slow your metabolism, causing your body to hold onto body fat. So what does that mean? It means that you NEED TO EAT. 

Training will increase your metabolic rate, thus helping you achieve weight loss. So how do you calculate your total daily caloric expenditure and basal metabolic rate?  

How To Calculate Your Basal Metabolic Rate

You can use a metabolic rate calculator, to find out how many calories you burn each day, so you can have a baseline in order to achieve your goals.

If you love math, you can also calculate your own RMR using the Harris and Benedict (H&B) equation, with the formula below.  

MEN: 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)

WOMEN: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

The next step is to include your daily activities based upon your lifestyle, multiplied by your resting metabolic rate. Use the table below 

ACTIVITY LEVEL

MULTIPLIER

Sedentary

very minimal or no exercise

1.2

Slightly Active

exercise lightly one to three days per week

1.375

Moderately Active

Exercise three to five days per week

1.55

Very Active

train six to seven days per week

1.725

Overly Active

if you train six to seven days a week

1.9

 

Body Recomposition Macronutrients 

When it comes to the ideal body recomposition macronutrients everyone is going to require something a bit different. The goal of body recomposition is shifting the way your body utilizes energy from food and stored sources such as body fat, so that you become more metabolically efficient. This means you want to maintain or build muscle mass while decreasing body fat simultaneously. 

For most people this means being in a slight caloric deficit (100-300) calories, while still incorporating quality carbohydrates, protein, and healthy fats. A typical macronutrient split would be 40:40:20. In other words, 40% daily calories from carbohydrates, 40% daily calories from protein, and 20% daily calories from fat.

In addition, your pattern of eating, is also crucial to promote body recompositon.  A typical pattern of eating would coincide with the following structure; breakfast, snack, lunch, snack, dinner, as well as a pre and post workout. Depending on when you work out during the day, your specific pattern of eating will need to be adjusted. This pattern encourages positive muscle growth giving your body the nutrients it needs, while also encouraging the body to utilize stored body fat as an energy source.  

Why are the recommended calories from fat, so much lower than the calories needed from protein and carbs to support body recomposition? Both protein and carbohydrates have 4 kcal/g in energy. Whereas, fat provides 9 kcal/g making it much more energy dense per gram. To promote muscle growth, your body needs more carbohydrates and protein than dietary sources of fat. Since fat is not specifically used to create muscle, having it in excess will incite the creation of more stored body, which works against your goal of reducing overall fat free mass.  

Get A Nutrition Plan

If you don’t have a nutrition plan, then get one. Your training regimen is only one small piece to your cumulative success in losing body fat. Nutrition is the most important factor in reaching your goals, and without a plan, and measuring your results, you’ll never know how or where to make critical adjustments. Optimizing your nutrition from the beginning, will save you a ton of time and get you to your goals faster, as opposed to doing it on your own, and guessing. Hire a certified nutrition coach from The Swole Kitchen. They’ll provide 1:1 nutrition coaching, guidance, meal plans, and accountability so you can burn body fat and power your performance. 

Supplements

Supplements are meant to be supplemental; they are not meant to replace your nutrition and whole foods. Part of the process in optimizing your performance, is bridging the gaps in your nutrition, and adding specific sports nutrition supplements to enhance performance outcomes. Supplements such as greens, whey protein isolate, complex carbohydrates, specific vitamins and nutrients, and key amino acids will help you lose weight on a consistent and sustainable basis.

Body Composition Training Program

This body recomposition training program utilizes functional bodybuilding movements on a traditional bodybuilding split, in addition to aerobic training components. Functional bodybuilding is very similar to traditional bodybuilding. The only difference between the two is the training objective. Bodybuilding’ sole purpose is to create perfectly defined aesthetics. Functional bodybuilding focuses on building strength, and improving mobility to achieve better athleticism, workout performance, and to maximize your function based around human movement in a practical application.

High Intensity Functional Bodybuilding

The main word in functional training, is function. Function, means purpose, therefore, functional training is training for a specific purpose. That purpose being to build more strength, balance, and stability recruited to perform common movement patterns while performing everyday activities. Now, combine function with bodybuilding. Bodybuilding is linear and primarily focused on body aesthetic by maximizing hypertrophy. The purpose is focused on strength and definition, by optimizing body composition. In other words, your intent is to look good.

High Intensity Functional Bodybuilding combines three different training modalities: traditional bodybuilding, interval training, and functional fitness into one hybrid training protocol, created to maximize performance, functional movement, mobility, strength, and optimize composition.

HIFB is programmed to enhance all aspects of human performance, focused on strength, mobility, and aesthetics, through higher volume isolated, compound, and constantly varied movements, without the traditional Olympic lifts, found in similar training modalities such as High-Intensity Functional Training, aka CrossFit.

HIFB training incorporates compound movements; multi-jointed movements, which require more than one muscle group to be used throughout an exercise. Compound movements such as squats, deadlifts, and push press can improve mobility, strength, and functionality. These types of exercises, mimic specific movement patterns used for everyday activities such as hip rotation, muscle stabilizers, flexor muscles, and ensure your joints are moving through a full range of motion. How often do you pull down weight from above your head, behind your neck, similar to a military press? Probably never. How often do you lift something heavy off the floor?

With High-Intensity Functional Bodybuilding, you get the best of everything, and more bang for your buck, in one training protocol. Compound movements will also help you burn more body fat with more intensity, by utilizing multiple muscle groups and joints with one fluid movement.

The Workout

When the training intent is to lose body fat and can muscle mass, then your program focus will be your intensity, tempo, and heart rate. Conventional resistance training splits require an intensity between 50-70%, with 3-5 sets, of 6-12 reps, with 1–3-minute rest intervals. Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days (i.e. back and biceps, chest and triceps, legs and shoulders). This program incorporates this same type of training split, but with higher volume, increased intensity, shorter rest intervals, not quite supersets but accelerated functional movements.

You will perform 4 sets per exercise, performed at 70-85% intensity, with a 5% increase per set. Prescribed reps will range between 16-12 with 20-45 second rest intervals, between each set. This program follows a 3-day training split, performed twice per week. Heart rate will be a crucial factor in this program and dictate the tempo of your workout. You can utilize an apple watch, whoop, garmin, fitbit etc. Your heart rate needs to be between 140-155 BPM at all times. This workout should not take you any longer than 45 minutes for the resistance training protocol. Added aerobic and cardio components will add an extra 20-45 minutes per workout consisting of steady state cardio, or sprints.

This program follows a 3-day split, 6 days per week, with one rest day, and is to be followed for 12 weeks. This program follows a linear progression, meaning as time goes on, you will need to increase

the load or weight, in order to build more muscle and cut body fat. The load is not as important as hitting the prescribed rep volume – every rep counts, and as you perform more work, you’ll burn more calories. Despite the weight you choose, make sure you’re hitting the volume.

Supplement Plan

Diet and exercise are unquestionably the foundation for building muscle mass, strength, and body optimization. But, to truly maximize your results, you need to get enough macronutrients in your diet.

WHEY PROTEIN ISOLATE

Whey protein isolate is a quick digesting milk protein that will help replenish your body to make bigger gains and lean out. Unlike traditional whey protein, whey isolate is filtered and removes excess lactose, fat, and carbohydrates leaving you with a purified and more concentrated form of protein. Whey protein isolate will help enhance your performance, optimize body composition as well as provide the essential amino acids to enhance exercise recovery.

CLEAN CARBS

One of the biggest challenges to building more muscle and losing weight is eating and ingesting enough of the right food and calories throughout the day. Complex carbohydrates are critical in providing the muscle fuel you need to build and rebuild muscle mass. Swolverine’s Clean Carbs are made with sweet potatoes, yams, oats, and blueberries all of which will help you build more mass and burn body fat.

Complex carbohydrates are made of insoluble and soluble fiber, some of which pass through the gastrointestinal tract without raising blood sugar. It’s important to distinguish between carbohydrate supplements that are made from real whole foods such as Swolverine’s Clean Carbs and other carbohydrate supplements which are made from modified corn and simple sugars such as dextrose, maltodextrin, and highly branched cyclic dextrin. Carb supplements that use these types of sugars will spike your insulin levels, leaving you depleted and lethargic after a quick burst of energy and inevitably creating more body fat.

Studies show that there is no additional benefit between fast-acting carb supplements and complex carbohydrates that come from real food sources on workout performance. If you want to build more muscle mass, you need complex carbohydrates, not simple sugars. It’s as simple as that.

BCAA

Branched chain amino acids help you rebuild muscle mass and enhance the recovery process. Supplementing with BCAAs throughout your workout will provide you with more energy, hydration and the fuel you need to improve workout performance.

BETA-ALANINE

Beta-alanine is one of the most researched sports performance products in the world. Studies show that 3.2-6.4g per day of Carnosyn Beta-Alanine supports increased time to failure, delayed muscle fatigue, and improved muscular endurance. Increased rep volume due to increased time to exhaustion will improve performance and gains.

KRILL OIL

98% of all Americans are not getting enough of healthy omega-3 fats in their diet. Krill oil is an amazing source of Omega-3 and essential fatty acids EPA and DHA. Studies have shown that omega-3 supplementation supports fat loss, better muscle development, promotes immune health, reduces inflammation, improves joint health, and supports heart health. Adding 500mg of krill oil to your supplement regimen is one of the best preventative measures you can take to improve your overall health and wellness.

Supplement Timing and Dosage

Morning

  • Clean Carbs: 1 Scoop
  • Whey Protein Isolate: 1 Scoop Krill Oil: 500mg

30 Minutes PreWorkout

  • BCAA: 6.5g Beta-alanine: 5g Greens+Reds: 12g

Immediately Post Workout

  • Whey Protein Isolate: 1 Scoop Clean Carbs: 1 Scoop

Equipment: What You Need

  • Kettlebells (Moderate – Heavy)
  • Fitness Tracker (Fitbit, Apple Watch, Whoop etc)
  • Barbell
  • Plates (25-45lb, with maximum load exceeding 135lb)
  • Bench
  • Resistance Band (moderate to intense)
  • Dumbbells (Moderate – Heavy)

12-week body recomposition plan weeks 1-4

DAY 1 Back and Biceps 

Workout

SET/REP

Rest Interval

Bent Over Single Arm Alternating Dumbbell Row

4 x 16,14,12,10 (70-85% MAX)

30 sec

Lat Pulldown

4 x 16,14,12,10 (70-85% MAX)

30 sec

Seated Cable Row

4 x 16,14,12,10 (70-85% MAX)

30 sec

Bent Over Kettlebell Row

4 x 16,14,12,10 (70-85% MAX)

30 sec

TRX Lying Row

4 x 12 (70-85% MAX)

30 sec

Dumbbell Preacher Curl

4 x 12, 12,10,10 (70-85% MAX)

30 sec

Incline Dumbbell Bench Curl

4 x 12, 12,10,10 (70-85% MAX)

30 sec

EZ Bar Curl

4 x 16,14,12,10 (70-85% MAX)

30 sec

Twisting Dumbbell Curl

4 x 12,12,10.10 (70-85% MAX)

30 sec

AEROBIC/CARDIO COMPONENT

 

 

Air Assault Runner/Treadmill

1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

 

DAY 2 Chest And Triceps 

Workout

SET/REP

Rest Interval

High Cable Fly

4 x 16,14,12,10 (70-85% MAX)

30 sec

Cable Fly

4 x 16,14,12,10 (70-85% MAX)

30 sec

Incline Hex Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

Dumbbell Bench

4 x 16,14,12,10 (70-85% MAX)

30 sec

Incline Bench Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

Bar Pushdown

4 x 16,14,12,10 (70-85% MAX)

30 sec

Single Arm Cable Pulldown

4 x 16,14,12,10 (70-85% MAX)

30 sec

Dumbbell Kick Backs

4 x 16,14,12,10 (70-85% MAX)

30 sec

Rope Pulldown

4 x 16,14,12,10 (70-85% MAX)

30 sec

AEROBIC/CARDIO COMPONENT

 

 

Air Assault Runner/Treadmill

1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

 

DAY 3 legs and shoulders

 

Workout/FBB

SET/REP

Rest

Single Leg Split Squat

4 x 14,14,12,10 (70-85% MAX)

30 sec

Barbell Romanian Deadlift

4 x 16,14,12,10 (70-85% MAX)

30 sec

Single Arm Overhead Kettlebell Lung

4 x 20,20,20,20 (70-85% MAX)

30 sec

Alternating Weighted Step-ups

4 x 20,20,20,20 (70-85% MAX)

30 sec

Leg Extension

4 x 16,14,12,10 (70-85% MAX)

30 sec

Barbell Hip Thrusts

4 x 16,14,12,10 (70-85% MAX)

30 sec

Kettlebell Goblet Squats

4 x 16,14,12,10 (70-85% MAX)

30 sec

Seated Front Raise

4 x 16,14,12,10 (70-85% MAX)

30 sec

Standing Side Raise

4 x 16,14,12,10 (70-85% MAX)

30 sec

Seated Single Arm Dumbbell Push Press

4 x 14,14,12,10 (70-85% MAX)

30 sec

Kettlebell Swings

4 x 16,14,12,10 (70-85% MAX)

30 sec

Standing Cable Rear Delt Fly

4 x 16,14,12,10 (70-85% MAX)

30 sec

Kettlebell Push Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

  

12-week body recomposition plan weeks 5-8

DAY 1 Back and Biceps 

Workout

SET/REP

Rest Interval

Bent Over Barbell Row

4 x 16,14,12,10 (70-85% MAX)

30 sec

Lat Pulldown

4 x 16,14,12,10 (70-85% MAX)

30 sec

Single Arm Seated Cable Row

4 x 16,14,12,10 (70-85% MAX)

30 sec

Narrow Grip Lat Pulldown

4 x 16,14,12,10 (70-85% MAX)

30 sec

Cable Face Pull

4 x 12 (70-85% MAX)

30 sec

Dumbbell Preacher Curl

4 x 12, 12,10,10 (70-85% MAX)

30 sec

Incline Dumbbell Bench Curl

4 x 12, 12,10,10 (70-85% MAX)

30 sec

EZ Bar Curl

4 x 16,14,12,10 (70-85% MAX)

30 sec

Dumbbell Curl

4 x 12,12,10.10 (70-85% MAX)

30 sec

AEROBIC/CARDIO COMPONENT

 

 

Air Assault Runner/Treadmill

1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

 

 

DAY 2 Chest And Triceps

 

 

Workout

SET/REP

Rest Interval

High Cable Fly

4 x 16,14,12,10 (70-85% MAX)

30 sec

Cable Fly

4 x 16,14,12,10 (70-85% MAX)

30 sec

Hex Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

Bench Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

Incline Dumbbell Bench Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

Bar Pushdown

4 x 16,14,12,10 (70-85% MAX)

30 sec

Single Arm Cable Pulldown

4 x 16,14,12,10 (70-85% MAX)

30 sec

Narrow Pushup

4 x 16,14,12,10 (70-85% MAX)

30 sec

Rope Pulldown

4 x 16,14,12,10 (70-85% MAX)

30 sec

AEROBIC/CARDIO COMPONENT

 

 

Air Assault Runner/Treadmill

1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

 

DAY 3 legs and shoulders

 

Workout/FBB

SET/REP

Rest

Single Leg Split Squat

4 x 14,14,12,10 (70-85% MAX)

30 sec

Barbell Romanian Deadlift

4 x 16,14,12,10 (70-85% MAX)

30 sec

Front Rack Kettlebell Walking Lung

4 x 20,20,20,20 (70-85% MAX)

30 sec

Leg Press

4 x 20,20,20,20 (70-85% MAX)

30 sec

Leg Extension

4 x 16,14,12,10 (70-85% MAX)

30 sec

Banded Walk

4 x 16,14,12,10 (70-85% MAX)

30 sec

Wide Stance Dumbbell Squats

4 x 16,14,12,10 (70-85% MAX)

30 sec

Seated Front Raise

4 x 16,14,12,10 (70-85% MAX)

30 sec

Standing Side Raise

4 x 16,14,12,10 (70-85% MAX)

30 sec

Seated Dumbbell Shoulder Press

4 x 14,14,12,10 (70-85% MAX)

30 sec

Kettlebell Upright Row

4 x 16,14,12,10 (70-85% MAX)

30 sec

Standing Cable Rear Delt Fly

4 x 16,14,12,10 (70-85% MAX)

30 sec

Standing Single Arm Kettlebell Push Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

 

12-week body recomposition plan weeks 9-12

DAY 1 Back and Biceps

 

Workout

SET/REP

Rest Interval

Bent Over Barbell Row

4 x 16,14,12,10 (70-85% MAX)

30 sec

Pull Ups

4 x 12,12,12,12 (70-85% MAX)

30 sec

Seated Cable Row

4 x 16,14,12,10 (70-85% MAX)

30 sec

Narrow Grip Lat Pulldown

4 x 16,14,12,10 (70-85% MAX)

30 sec

Single Arm Cable Lat Pulldown

4 x 12 (70-85% MAX)

30 sec

Dumbbell Preacher Curl

4 x 12, 12,10,10 (70-85% MAX)

30 sec

Cable Curl

4 x 12, 12,10,10 (70-85% MAX)

30 sec

EZ Bar Curl

4 x 16,14,12,10 (70-85% MAX)

30 sec

Twisting Dumbell Curl

4 x 12,12,10.10 (70-85% MAX)

30 sec

AEROBIC/CARDIO COMPONENT

 

 

Air Assault Runner/Treadmill

1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

 

 

DAY 2 Chest And Triceps

 

 

Workout

SET/REP

Rest Interval

High Cable Fly

4 x 16,14,12,10 (70-85% MAX)

30 sec

Cable Fly

4 x 16,14,12,10 (70-85% MAX)

30 sec

Incline Hex Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

Dumbbell Bench Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

Incline Dumbbell Bench Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

Bar Pushdown

4 x 16,14,12,10 (70-85% MAX)

30 sec

Single Arm Cable Pulldown

4 x 16,14,12,10 (70-85% MAX)

30 sec

Narrow Pushup

4 x 16,14,12,10 (70-85% MAX)

30 sec

Rope Pulldown

4 x 16,14,12,10 (70-85% MAX)

30 sec

AEROBIC/CARDIO COMPONENT

 

 

Air Assault Runner/Treadmill

1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

 

DAY 3 legs and shoulders

 

Workout/FBB

SET/REP

Rest

Single Leg Split Squat

4 x 14,14,12,10 (70-85% MAX)

30 sec

Barbell Deadlift

4 x 16,14,12,10 (70-85% MAX)

30 sec

Barbell Walking Lunge

4 x 20,20,20,20 (70-85% MAX)

30 sec

Leg Press

4 x 20,20,20,20 (70-85% MAX)

30 sec

Leg Extension

4 x 16,14,12,10 (70-85% MAX)

30 sec

Squats

4 x 16,14,12,10 (70-85% MAX)

30 sec

Wide Stance Dumbbell Squats

4 x 16,14,12,10 (70-85% MAX)

30 sec

Seated Front Raise

4 x 16,14,12,10 (70-85% MAX)

30 sec

Standing Side Raise

4 x 16,14,12,10 (70-85% MAX)

30 sec

Seated Dumbbell Shoulder Press

4 x 14,14,12,10 (70-85% MAX)

30 sec

Arnold Press

4 x 16,14,12,10 (70-85% MAX)

30 sec

Standing Cable Rear Delt Fly

4 x 16,14,12,10 (70-85% MAX)

30 sec

Kettlebell Swings

4 x 16,14,12,10 (70-85% MAX)

30 sec

Functional Foods List 

Protein

Carbohydrates

Healthy Fats

Fruit

Snacks

Whey Protein Isolate

Clean Carbs

Almonds

Peaches

Powercrunch Bars

Chicken

Brown Rice

Avocado

Apples

RX Bars

Beef

Quinoa

Almonds

Pears

Barebells Bars

Plant Protein

Sweet Potatoes

Cashews

Raspberries

Protein Shakes

Salmon (Fish)

Oats

Macadamia Nuts

Blackberries

Nuts

Greek Yogurt

Squash

Pistachios

Nectarines

Fruit

Turkey

Zucchini

Pecans

Oranges

Protein Bites

Ground Turkey

Bok Choy

Peanuts

Blueberries

Quest Chips

Ground Beef

Mushrooms

Flax Seeds

Kiwi

Greek Yogurt

Pork Tenderloin

Black Beans

Sesame Seeds

Plumbs

Carrots And Hummus

Ham

Brussels Sports

Sunflower Seeds

Grapes

Eat Me Guilt Free Brownie

Shrimp

Whole Wheat Pasta

Walnuts

Watermelon

Chicken Chips

Bison

Chickpea Pasta

Coconut Oil

Melon

Edamame

Eggs

Yucca

Amish Butter

Cantaloupe

Lenny And Larrys Protein Cookie 

Bacon

Yam

Kefir

Cherries

 

Tuna

Peas

Olive Oil

Grapefruit

 

Venison

Green Beans

Pumpkin Seeds

Passion Fruit

 

Lamb

Eggplant

Peanut Butter

Star Fruit

 

Lobster

Greens

Almond Butter

Strawberries

 

Crab

Onions

Nut Milk

Papaya

 

Elk

Spinach

 

Mango

 

Egg Whites

Kale

 

Pomegranate

 

 

Broccoli

 

 

 

 

Asparagus

 

 

 

 

Bell Peppers

 

 

 

 

 


Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.
 
SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.

 

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