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Get Swole
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Get Swole routine by MakailaLyons is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Get swole
Routine detail
Any
5- legs and butt
Est. 0 min
7 exercises
Smith Machine Squat
5 Sets x 12,10,8,5,2 Reps
Barbell Glute Bridge
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 6 Reps
Hip Extension (Standing)
3 Sets x 6 Reps
Clams
3 Sets x 6 Reps
Any
1- chest and calves
Est. 0 min
6 exercises
Barbell Incline Bench Press
5 Sets x 12,10,8,5,2 Reps
Barbell Bench Press
3 Sets x 6 Reps
Smith Machine Reverse Calf Raise
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Any
2- back, butt, and abs
Est. 0 min
6 exercises
Smith Machine Deadlift
5 Sets x 12,10,8,5,2 Reps
Smith Machine Squat
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Bird Dogs
3 Sets x 6 Reps
Clam plank
3 Sets x 6 Reps
Any
3- shoulders and calves
Est. 0 min
6 exercises
Barbell Military Press
5 Sets x 12,10,8,5,1 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Smith Machine Reverse Calf Raise
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Any
4- arms and abs
Est. 0 min
7 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 12,10,8,5,2 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 6 Reps
Machine Bicep Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 6 Reps
X Abs
3 Sets x 6 Reps
