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JOEY SWOLL PROGRAM
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The JOEY SWOLL PROGRAM routine by mattyp81 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
New Workout
Est. 0 min
11 exercises
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press
10 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
5 Sets x 8 Reps
Treadmill Running
1 Set
Tue
New Workout
Est. 0 min
11 exercises
Swiss ball leg lifts
3 Sets x 8 Reps
Swiss ball crunches
3 Sets x 8 Reps
Swiss ball roll outs
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
10 Sets x 8 Reps
Dumbbell Arnold Press
2 Sets x 8 Reps
Dumbbell Shoulder Press
2 Sets x 8 Reps
Cable Front Raise
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Cable tricep extension
4 Sets x 8 Reps
Walking
1 Set
Wed
New Workout
Est. 0 min
11 exercises
Swiss ball Russian twist
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Treadmill Running
1 Set
Thu
New Workout
Est. 0 min
11 exercises
Seated Leg Tuck
3 Sets x 8 Reps
Lying leg lift
3 Sets x 8 Reps
Lying windshield wipers
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable chest fly
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable tricep extension
3 Sets x 8 Reps
Walking
1 Set
Fri
New Workout
Est. 0 min
12 exercises
Flutter Kick
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Oblique twist
2 Sets x 8 Reps
Kettlebell One-Arm Swing
2 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Man maker
3 Sets x 8 Reps
Treadmill Running
1 Set
