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Hybrid get Swoll
General
Beginner
Machine strength
Plan Details
The Hybrid get Swoll routine by scohene is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
2 strength days, 1 hypertrophy day
Routine detail
Day 8
Hypertrophy Day
Est. 57 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 12,8,10 Reps
Chin-Up with Knee Raise
2 Sets x 25 Reps
Cable Cross-Over
2 Sets x 25 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Dip
3 Sets x 12,8,10 Reps
Cable Seated Row
3 Sets x 12,8,10 Reps
Cable Standing Curl
3 Sets x 12,8,10 Reps
Cable Shoulder Extension
3 Sets x 12,8,10 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 8
Strength Day A
Est. 55 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Machine Dip
3 Sets x 12,8,10 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,8,10 Reps
Plank
3 Sets
Day 8
Strength Day B
Est. 56 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Clean Deadlift
1 Set x 5 Reps
Machine Dip
3 Sets x 12,8,10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12,8,10 Reps
Dumbbell Seated Tricep Press
3 Sets x 12,8,10 Reps
Dumbbell Alternating Incline Curl
2 Sets x 25 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Fly
3 Sets x 12,8,10 Reps
Parallel Bar Hip Raise
2 Sets x 8 Reps
