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Swolinator 2024
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Swolinator 2024 routine by jadesdog06 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Do you even lift bruh? Quit slacking and youll quit lacking! Go to the Flipping gym fool! Or you'll die!
Routine detail
Mon
Back- (shoulders)- Traps - Lower abs
Est. 77 min
12 exercises
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Tue
Forearms - neck/jaw -Rear Delts
Est. 59 min
11 exercises
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Running
1 Set
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Bent over barbell reverse raise
3 Sets x 8 Reps
Barbel rear delt raise
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Running
1 Set
towel on pull up bar
3 Sets
Wed
Chest 30° - Calves
Est. 44 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
decline plate press
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Thu
Abs - Obliques - Lower Back
Est. 50 min
8 exercises
Plank
3 Sets
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Fri
Shoulders - Neck - Traps - Indirect lats
Est. 69 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Bent over barbell reverse raise
3 Sets x 8 Reps
Barbel rear delt raise
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Farmers Walk
3 Sets
Sat
Arms - Forearms - Cardio
Est. 103 min
17 exercises
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Battle Ropes
3 Sets
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Treadmill Running
1 Set
towel on pull up bar
3 Sets
Sun
Legs- Lower chest
Est. 57 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
decline plate press
3 Sets x 8 Reps
