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The Swolarbear
Bulking
Advanced
Machine strength
Plan Details
The The Swolarbear routine by mwojda is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Gaining strength with the 5x5s and adding muscles with the high reps. Chest and back weak point builders.
Routine detail
Day 1
Back 1
Est. 52 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Day 2
Chest 1
Est. 52 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Incline One-Arm Press
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Push-Up
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Day 3
Legs 1
Est. 45 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Barbell Step-Up
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Back 2
Est. 52 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 6
Chest 2
Est. 57 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Day 7
Legs 2
Est. 45 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Barbell Step-Up
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
