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Swole Patrol
General
Intermediate
Dumbbell
Plan Details
The Swole Patrol routine by Howseo is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Heavy Day
Est. 82 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Day 2
Arms
Est. 56 min
6 exercises
Barbell Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 3
Back
Est. 57 min
6 exercises
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Day 4
Chest
Est. 77 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Straight Arm Crossover
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
Day 5
Legs
Est. 54 min
5 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Single-Leg Squat
4 Sets x 12 Reps
Barbell Pin-Off Good Morning
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Day 6
Plyo Legs
Est. 66 min
7 exercises
Barbell Hang Clean
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Box Jump Multiple Response
4 Sets x 8 Reps
