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The Honest Truth

"I've been training for years...
so why does my body
still look the same?"

Feeling wiped out after a workout doesn't mean it worked. Real change comes from progressive overload, proper technique, and a program that actually builds on itself week to week. The Program Collection is the exact system I built and tested on real clients — six programs, session by session, now living in the Swan HQ app so every set is guided, tracked, and working toward something. Effort isn't the problem. Structure is.

One-time. Yours forever.
Get The Program Collection — $19.99 →

Instant access in the Swan HQ app · The 6 signature programs, yours for life

What's included

Six complete programs.
One price. Yours for life.

Every program runs right in the Swan HQ app — warm-ups, sets, reps, coaching cues, RPE targets, and progressive overload built in, with a demo video on every exercise. No PDFs, no guessing.

1

6 Week Shred

The entry point. Fundamental movements, 3 days per week, A/B alternating. Built for people starting their physique journey or returning after time off. The competition program that produced every result on this page.

Foundation
2

Physique Evolution 1.0

12 weeks. 10-day cycle. Upper chest, medial delts, and legs are the priority. Eight training sessions per cycle with built-in recovery days. The first step into structured periodization.

Intermediate
3

Physique Evolution 2.0

12 weeks. Same 10-day cycle structure, shifted priority — back, arms, and legs lead. Builds directly on the foundation of 1.0. Higher volume, more complex movement patterns.

Intermediate
4

Physique Evolution 3.0

12 weeks. Same 10-day cycle, ultimate priority shift — legs and back lead every session. The most demanding program in the series. Barbell deadlift, weighted pull-up, and landmine press are primary movements.

Advanced
5

On The Go

12 complete sessions across two tracks — chest focus and leg & back focus — each with at-home (bodyweight) and hotel gym (dumbbell) options. Your solution for staying consistent while travelling.

Supplemental
6

Recovery Module

Four off-day sessions: Active Recovery, Functional Yoga, Shoulder Essentials, and Hip Essentials. Use on rest days across any program. Optional but strongly encouraged.

Recovery
+

A demo video on every exercise

Every movement across all six programs carries an instructional video and coaching notes — built right into the app, so you always know exactly how to perform it, not just what it's called.

Included
In the app

See exactly what
you're getting.

Open a program, run the session, log every set, and watch a demo on any exercise — all in one place. Your progress saves as you go.

The Program Collection, running in the Swan HQ app

Real results

What the 6 Week Shred
actually produces.

These are competition results from real clients who followed the 6 Week Shred — the program in this collection. Three sessions per week, six weeks, no guesswork.

6 Week Shred result
6 Week Shred

Competition participant

6 Week Shred result
6 Week Shred

Competition participant

6 Week Shred result
6 Week Shred

Competition participant

6 Week Shred result
6 Week Shred

Competition participant

6 Week Shred result
6 Week Shred

Competition participant

In their words

Real people.
Real results.

"I feel so much stronger already, not even a full cycle in — and zero back pain."
Tiera Beverly
Model
"In just 6 weeks I lost 11lbs, improved my posture, and tuned my diet. I can't recommend Coach Anwar enough!"
Alex Kies
Triathlete · 6 Week Shred
"300 on leg press! Every single workout I've PR'ed on this routine. Let's go!"
Tyler Murphy
Recreational lifter · Musician
"
★★★★★
His programming is unique, challenging, and tailored in a way that always kept me engaged. He strikes the perfect balance between pushing you to improve and making the process genuinely fun.
Houston N.
Full Coaching Client
"
★★★★★
I went to PT for the first time in months, and my range of motion has improved all around in my left hip. It's all working!
Hélène T.
5-Year Coaching Client
The progression

A complete training
journey in one purchase.

Each program is designed to build directly on the last. Start at the 6 Week Shred, follow the ladder, and by the time you finish Physique Evolution 3.0 you'll have 40+ weeks of structured training behind you — all tracked in the app.

1

6 Week Shred — Weeks 1–6

Foundation movement patterns. 3x per week. Build the habits, learn the movements, get your first real results.

2

Physique Evolution 1.0 — Weeks 7–18

Step into structured periodization. 10-day cycle. Priority shifts to upper chest, medial delts, and legs. RPE-based progressive overload across 12 weeks.

3

Physique Evolution 2.0 — Weeks 19–30

Same structure, new priority — back, arms, and legs lead. Higher volume. More complex patterns. This is where the physique you built in 1.0 starts to show its full potential.

4

Physique Evolution 3.0 — Weeks 31–42

Legs and back become the dominant priority. Barbell deadlift, weighted pull-ups, and landmine press. The most demanding block of the series — built for people who have earned it through 1.0 and 2.0.

On The Go + Recovery Module — use alongside any program

Travel doesn't pause your progress. On The Go keeps you consistent when you're away from your gym. The Recovery Module handles your rest days.

Right fit?

Who this is
built for.

✓ This is for you if
  • You've been putting in the work but can't tell if any of it is actually building toward something
  • You want progressive overload and real technique — not random exercises and hoping
  • You want to own a proven system outright, one time, and keep it for good
  • You train 3–5 days per week and can follow a plan on your own
  • You want a system built to last 6–12 months, not another 30-day reset
✗ Not the right fit if
  • You want all-time progress, unlimited routines, and the entire Train with Swan system — that's Swan HQ
  • You want a program built specifically for you, with check-ins — that's Precision Programming
  • You're looking for quick fixes or 7-day transformations
  • You're not willing to follow a program consistently
Pricing

Everything.
$19.99.

Train with Swan — The Program Collection
$19.99
One-time · Instant access in the app · Yours forever
  • 6 Week Shred — foundation hypertrophy program
  • Physique Evolution 1.0 — 12-week program
  • Physique Evolution 2.0 — 12-week program
  • Physique Evolution 3.0 — 12-week advanced program
  • On The Go — 12 sessions, at-home & hotel gym
  • Recovery Module — 4 off-day sessions
  • A demo video & coaching cues on every exercise
  • All programs run in the app with RPE progression built in
  • Yours for life — unlocked in your Swan account forever
Get The Program Collection — $19.99 →

Secure checkout via Stripe · Questions? info@trainwithswan.com

Questions

Straight
answers.

How do I get the programs?

Instantly, in the Swan HQ app. After checkout, create your account (or log in) and all six programs are unlocked right away — open one and start your first session. No PDFs, no waiting on an email.

What's the difference between this and Swan HQ?

The Program Collection is a one-time purchase — you own these 6 signature programs for life. Swan HQ is a subscription built around your data — all-time progress (charts, PRs, trends), unlimited routines — that also unlocks the entire Train with Swan system. Own the six, or subscribe to everything.

What equipment do I need?

The 6 Week Shred and Physique Evolution programs assume a commercial gym with dumbbells, cables, and basic machines. On The Go includes bodyweight-only sessions and dumbbell (hotel gym) options for when you're travelling.

Are these the same programs you give coaching clients?

These are the actual programs — the same structure, exercise selection, and RPE methodology, built and tested on real clients. The difference: coaching clients get programming built around their specific data with ongoing check-ins. This gives you the proven system to run yourself.

Is there a refund policy?

Because access is granted instantly, purchases are final — see our refund policy. Not sure if it's right for you? Email me first and I'll give you a straight answer.

$19.99 · One-Time · Yours For Life

42+ weeks of training.
Less than $1 per week.

Six complete programs, coaching cues and a demo video on every exercise, a recovery system — all in the app, tracked as you go.

Get The Program Collection — $19.99 →

Questions? info@trainwithswan.com