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Swole Surprise
Bulking
Intermediate
Machine strength
Plan Details
The Swole Surprise routine by Jurrellb is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Tris
Est. 136 min
21 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Crunch
1 Set x 8 Reps
Tue
Back & Bis
Est. 210 min
32 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Leg Raise
1 Set x 20 Reps
Wed
Shoulders
Est. 97 min
15 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Torso Rotation Machine
1 Set x 20 Reps
Thu
Legs
Est. 138 min
21 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 8 Reps
Fri
Core
Est. 67 min
16 exercises
Plank
1 Set
Side Plank
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Air Bike
1 Set x 8 Reps
Leg Raise
1 Set x 8 Reps
Crunch
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Dumbbell Side Bend
1 Set x 8 Reps
Parallel Bar Hip Raise
1 Set x 8 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
