SWOLE: Build Muscle on Your Schedule
Zeus Method / SWOLE / 8 weeks
Build muscle.
Even when life won’t give you an hour.
A progressive dumbbell plan with full workouts and a 20-minute option for every training day. Know what to do, choose the time you have, and keep going.
Get SWOLE + the Bonus for $19One-time payment. SWOLE + the 50-workout bonus PDF. No subscription.
A plan for the day you actually have
Your workout keeps getting pushed to last.
Work runs over. The kids need a ride. The hour you planned for the gym turns into twenty minutes. It is easy to decide the workout no longer counts.
SWOLE gives you a clear next move. Open today’s session. Choose full or busy. Follow the exercises in order. Your next workout is already planned.
Two ways to train.
One place in the plan.
When you have the time
The full workout
- Warm-up and main lifts
- Bodybuilding accessories
- Short conditioning circuit
- Core work and cooldown
More time to build strength and training volume.
When the day gets busy
Your busy-day workout
- 3-minute warm-up
- 10 minutes of priority lifting
- 6-minute conditioning circuit
- 1-minute cooldown
Every movement is written out. Choose this version and keep your place.
Do one version per session. Warm-ups and rests are included in the listed time.
Look inside SWOLE
Read an actual Week 1 session from the ebook. Compare the full session with its separate busy-day option. Choose one version for the day.
Your weekly schedule
Monday: Chest + Back Tuesday: Legs / Single-Leg Strength Wednesday: Shoulders + Back + Arms Thursday: Recovery Friday: Legs + Full-Body Engine Saturday: Optional Pump + Move Sunday: Recovery
See the full workout
WEEK 01 / MONDAY / FULL Chest + Back ZEUS METHOD / NEVER ZERO 8 FULL SESSION / 50 MINUTES / BUSY VERSION ON NEXT PAGE 00:00-07:00 / WARM UP Move through the list; finish with light rehearsal sets. Easy march + arm circles 8 wall or incline push-ups 8 unloaded hip hinges 1-2 light floor-press and row rehearsal sets 07:00-23:00 / A. MAIN LIFTS 4 rounds / Start a round every 4 minutes A1. 8 reps - DB floor press A2. 8 reps - Two-DB bent-over row Do A1, take 15-30 seconds to change position, then A2. Rest until the next round. 23:00-35:00 / B. BODYBUILDING 3 rounds / Start a round every 4 minutes B1. 10 reps - DB hammer curl B2. 10 reps - Lying DB triceps extension Do B1, then B2. Rest for the remainder of the round. 35:00-37:00 / RESET Rest, catch your breath and set up the next block. 37:00-43:00 / C. PUSH + PULL 6-minute AMRAP: repeat these movements in order. 1. 6 incline or floor push-ups 2. 8 two-DB bent-over rows 3. 10 crunches Rest as needed. Keep every rep controlled. 43:00-47:00 / D. CORE CONTROL 4 rounds / Start a round every minute 20 seconds - Dead bugs, alternating sides 40 seconds - Rest / reset 47:00-50:00 / COOL DOWN Easy walk + relaxed breathing. Record weights and circuit result. Today's loading guidance and coaching: next page. Choose FULL or BUSY, not both.
See the 20-minute workout
WEEK 01 / MONDAY / BUSY Chest + Back ZEUS METHOD / NEVER ZERO 9 BUSY DAY / 20 MINUTES TOTAL / COMPLETE THIS VERSION ONLY 00:00-03:00 / WARM UP 1 minute - Easy marching 2 minutes - Rehearse today's two main lifts with light or no weight 03:00-13:00 / A. MAIN LIFTS 2 rounds / Start at 3:00 and 8:00 A1. 8 reps - DB floor press A2. 8 reps - Two-DB bent-over row Do A1, take 15-30 seconds to change position, then A2. Rest until the next round. 13:00-19:00 / B. PUSH + PULL 6-minute AMRAP: repeat these movements in order. 1. 6 incline or floor push-ups 2. 8 two-DB bent-over rows 3. 10 crunches Repeat in order. Rest as needed; stop when the six minutes are up. 19:00-20:00 / COOL DOWN Easy walking + relaxed breathing Record your weights and circuit result TODAY'S LOAD + EFFORT / BOTH VERSIONS BASELINE: Choose repeatable loads and leave 3 clean reps in reserve. Record every working weight. COACHING + ADJUSTMENTS / BOTH VERSIONS Press with wrists stacked and elbows about 30-45 degrees from your body. Hold your torso still on rows; pull toward your hips. Use a neutral-grip press. Support one hand on a stable surface and row one arm at a time if holding the hinge is difficult. Keep push-ups clean. Raise your hands on a stable surface before reps slow down. LOG / Full or busy: ______ A weights: ______ / ______ Circuit: __________
Text previews from the ebook, reformatted for this page. The shorter option is less training volume. Warm up appropriately and use the coaching and substitutions provided.
What ZEUS members say
“With 4 kids. A full time job. Nothing has felt more consistent in my life than my fitness.”
Tyler Krueger · ZEUS member
Feedback about the ZEUS training experience, not a review of this individual ebook. Individual experiences vary.
Which one fits your life?
| Your starting point | Choose | How you get it |
|---|---|---|
| Dumbbell strength, muscle and conditioning | SWOLE | 8-week PDF · $19 once |
| Barbell strength and bodybuilding | Iron & Volume | 6-week PDF · $29 once |
| A library of workouts to choose from | ZEUS Fitness Vault | 600+ workouts · $27 once |
| Ongoing programming across multiple tracks | ZEUS Unlimited | 7-day trial, then $25/month |
| Try sample workouts before deciding | Free Training Guide | Free PDF by email |
Ebook purchases are separate from the app subscription. Already a member? Check your app resources before buying. Choose the equipment and time commitment that fit you.
Everything you need to follow the plan.
- 40 scheduled sessions, including eight optional Saturdays.
- Full and busy-day versions for every session.
- Loading and progression guidance so you know when to add reps or weight.
- Coaching and substitutions to help you adapt movements.
- Printable training logs to record the work you complete.
- A 92-page PDF with a clickable index for your phone, tablet or printer.
Included bonus / The Six-Minute Save
For the days you need a backup.
Even twenty minutes can be hard to find. Keep these 50 quick workouts on your phone or printed out, just in case.
Pick one that fits your time, space and equipment. Warm up, set your six-minute work timer, and follow the exercises in order. Get in what you can. More than zero counts.
- Bodyweight, dumbbell and simple gym-equipment options.
- Clear exercise lists, easier options and coaching notes.
- A clickable quick-pick index and printable workout pages.
Included with SWOLE at no extra cost. Both PDFs for $19.
The six minutes cover the work block. Allow separate warm-up time. Use this as a backup when needed, then return to your next SWOLE session.
Your guide
I’m Nick Urankar.
I’m a five-time CrossFit Games athlete and the coach behind Zeus Method. My philosophy is Never Zero: do the work that fits the day you have, and keep coming back.
SWOLE puts that into a training plan. You have structure when you can do the full session and a clear option when time is tight.
Your next eight weeks, planned
Pick up the dumbbells.
Start with today.
One payment. The complete eight-week SWOLE PDF plus The Six-Minute Save, your 50-workout backup guide.
Get SWOLE + the Bonus for $19Digital ebook. No physical shipment. App membership and personal coaching are not included.
A few things to know.
What equipment do I need?
Dumbbells, a timer, floor space and a wall. Adjustable dumbbells or a light and heavy pair are ideal. A stable support helps with rows. A bench is optional.
Can I use the busy version all week?
Yes. Choose the version that fits each day and continue in order. The full version includes more lifting volume; the busy version preserves the main lifts and a short circuit.
Is this suitable for beginners?
It is written for people familiar with basic dumbbell movements. If you are newer, start light, follow the substitutions and skip the optional day until recovery feels good.
What if I miss a workout?
Continue with the next uncompleted main session. Do not double up. You can take longer than eight calendar weeks to complete the block.
Is this the Zeus app subscription?
No. This is a standalone PDF ebook for a one-time $19 payment. You can save it on your phone or print it. No app subscription is required or included.
What is the bonus?
The Six-Minute Save is a separate PDF with 50 quick workouts for the days you need a backup. It includes bodyweight, dumbbell and simple gym-equipment options. Each work block lasts six minutes, with warm-up time separate. It is included in your $19 purchase.
How many workouts are included?
40 scheduled sessions across eight weeks: 32 main sessions and eight optional Saturdays. Every session includes both a full version and a busy-day version. Choose one version each day.
What is this Challenge?
Most people think fitness takes hours, perfect schedules, and endless motivation. That’s why they quit.
The truth? Consistency beats perfection.
Even 5 minutes a day can shift your baseline and change everything.
For the next 14 days, you’ll:
✅ Commit to moving at least 5 minutes every day.
✅ Get access to multiple daily workouts (short, long, heavy, or light).
✅ Discover how flexible fitness can be when you have options.
All powered by Zeus Method’s 12+ Daily Tracks — the system that gives you fitness freedom.
Start The Challenge Now
