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Get swole!!
General
Advanced
Barbell
Plan Details
The Get swole!! routine by DarceeBensonBeer is a 18 day workout plan. It is an advanced level plan to achieve general fitness goals.
5week strength training cycle 1week off then repeat nOne bodypart a workout, Wensday and Saturday off
Routine detail
Mon
BACK
Est. 63 min
7 exercises
Barbell Deadlift
7 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Tue
CHEST
Est. 64 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Bench Press
7 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Thu
LEGS
Est. 62 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Squat
7 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Fri
ARMS
Est. 86 min
8 exercises
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
7 Sets x 8 Reps
Barbell Curl
7 Sets x 8 Reps
Sun
SHOULDERS
Est. 62 min
7 exercises
Barbell Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Shoulder Press
7 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Any
LEG & SHOULDERS
Est. 142 min
14 exercises
Barbell Squat
7 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 30 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Military Press
7 Sets x 5 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Dumbbell Bent-Over Raise
3 Sets x 30 Reps
Any
5 INTERMEDIATE HIT ROUTINE
Est. 103 min
16 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Stability Ball Reverse Crunch
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Any
BACK & TRICEP
Est. 127 min
11 exercises
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 30 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 30 Reps
Barbell Bench Press (Close Grip)
7 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 30 Reps
Barbell Deadlift
7 Sets x 5 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 30 Reps
Back Hyperextension
3 Sets x 30 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Any
POWER TRAINING
Est. 71 min
6 exercises
Barbell Bench Press
7 Sets x 5 Reps
Barbell Deadlift
7 Sets x 5 Reps
Barbell Curl
7 Sets x 5 Reps
Barbell Shoulder Press
7 Sets x 5 Reps
Barbell Bench Press (Close Grip)
7 Sets x 5 Reps
Barbell Squat
7 Sets x 5 Reps
Any
CHEST & BICEP
Est. 125 min
11 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 30 Reps
Barbell Curl
7 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 30 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 30 Reps
Any
2 INTERMEDIATE HIT ROUTINE
Est. 65 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Decline Pullover
3 Sets x 8 Reps
Any
2 BEGINNING HIT ROUTINE
Est. 128 min
20 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
4 BEGINNING HIT ROUTINE
Est. 91 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
1 BEGINNING HIT ROUTINE
Est. 89 min
12 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Tuck Crunch
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Any
3 BEGINNING HIT ROUTINE
Est. 78 min
12 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Any
4 INTERMEDIATE HIT ROUTINE
Est. 52 min
8 exercises
Machine Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Any
1 INTERMEDIATE HIT ROUTINE
Est. 65 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Decline Pullover
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Any
3 INTERMEDIATE HIT ROUTINE
Est. 91 min
14 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
