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Swoll Plan First Month
Bulking
Advanced
Machine strength
Plan Details
The Swoll Plan First Month routine by doublehalo is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Fitness Plan from Joey Swoll, First Round
Routine detail
Day 1
Swoll Plan First Month
12 exercises
Leg Raise
1 Set
Sit-Up
1 Set
Plank
2 Sets
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 25 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 25 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 25 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Day 2
Swoll Plan First Month
11 exercises
Barbell Good Morning
1 Set
Machine Back Extension
1 Set
Superman
2 Sets
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Dumbbell Arnold Press
2 Sets x 15 Reps
Dumbbell Shoulder Raise
4 Sets x 10 Reps
Day 3
Swoll Plan First Month
11 exercises
Weighted Trunk Rotation
1 Set
Quadricep Stretch
1 Set
Weight Plate Russian Twist
1 Set
Barbell Front Squat
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Smith Machine Reverse Calf Raise
2 Sets x 25 Reps
Day 4
Swoll Plan First Month
10 exercises
Weighted Trunk Rotation
1 Set
Knees to Chest Hug
1 Set
Flutter Kick
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Front Raise
2 Sets x 25 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 25 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 25 Reps
Day 5
Day 5
12 exercises
Hanging Knee Raise (Rotational)
1 Set
Barbell Good Morning
1 Set
Hanging Leg Raise
1 Set
Kettlebell One-Arm Swing
2 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Drag Curl
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Dip
4 Sets
