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SWOLE!
Bulking
Intermediate
Machine strength
Plan Details
The SWOLE! routine by TheSirRichard is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
LEGS - WED
Est. 72 min
6 exercises
Machine Seated Leg Curl
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 30 Reps
Barbell Deep Squat
7 Sets x 5 Reps
Machine Calf Raise
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Hip Abduction
5 Sets x 15 Reps
Day 2
CHEST - THURS
Est. 47 min
6 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Press and Fly
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Leverage Chest Press
2 Sets x 20 Reps
Day 3
BACK - FRI
Est. 52 min
7 exercises
Dumbbell One-Arm Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Machine Iso Lateral High Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Day 4
DEADLIFT LEGS - SAT
Est. 51 min
6 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 3 Reps
Day 5
SHOULDERS - SUN
Est. 48 min
6 exercises
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Day 6
ARMS - MON
Est. 55 min
8 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 20 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
2 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 7
FIGHT - TUES
Est. 68 min
2 exercises
Static Stretching
3 Sets
Boxing
3 Sets
