Loading...
Schwarzenegger November
Bulking
Advanced
Barbell
Plan Details
The Schwarzenegger November routine by ET_Craig is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
10/22 - 11/25
Routine detail
Day 1
Chest, Back, and Abs
Est. 135 min
8 exercises
Barbell Bench Press
5 Sets x 30 Reps
Barbell Incline Bench Press
5 Sets x 30 Reps
Dumbbell Fly
5 Sets x 30 Reps
Dumbbell Pullover
5 Sets x 30 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 30 Reps
Dumbbell Bent-Over Row
5 Sets x 30 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 2
Shoulders, Arms, and Abs
Est. 240 min
14 exercises
Barbell Clean and Jerk
5 Sets x 25 Reps
Dumbbell Shoulder Press
5 Sets x 30 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30 Reps
Barbell Upright Row
5 Sets x 30 Reps
Dumbbell Lateral Raise
5 Sets x 30 Reps
Barbell Curl
5 Sets x 30 Reps
Dumbbell Incline Curl
5 Sets x 30 Reps
Dumbbell Concentration Curl
5 Sets x 30 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30 Reps
Barbell Tricep Extension
5 Sets x 30 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30 Reps
Decline Crunch
5 Sets x 25 Reps
Day 3
Legs
Est. 78 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Pin-Off Good Morning
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Day 4
Chest, Back, and Abs
Est. 145 min
8 exercises
Barbell Bench Press
5 Sets x 30 Reps
Barbell Incline Bench Press
5 Sets x 30 Reps
Dumbbell Fly
5 Sets x 30 Reps
Dumbbell Pullover
5 Sets x 30 Reps
Chin-Up with Knee Raise
5 Sets x 30 Reps
Barbell Bent-Over Row
5 Sets x 30 Reps
Dumbbell Bent-Over Row
5 Sets x 30 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 5
Shoulders, Arms, Abs
Est. 240 min
14 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 30 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30 Reps
Dumbbell Reverse Fly
5 Sets x 30 Reps
Barbell Upright Row
5 Sets x 30 Reps
Barbell Curl
5 Sets x 30 Reps
Dumbbell Incline Curl
5 Sets x 30 Reps
Dumbbell Concentration Curl
5 Sets x 30 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30 Reps
Cable Shoulder Extension
5 Sets x 30 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30 Reps
Decline Crunch
5 Sets x 25 Reps
Day 6
Legs
Est. 72 min
7 exercises
Barbell Front Squat
5 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
5 Sets x 12 Reps
Barbell Lunge
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Day 7
Chest, Back, and Abs
Est. 132 min
8 exercises
Barbell Bench Press
6 Sets x 30 Reps
Barbell Incline Bench Press
5 Sets x 30 Reps
Dumbbell Fly
5 Sets x 30 Reps
Dumbbell Pullover
5 Sets x 30 Reps
Chin-Up with Knee Raise
4 Sets
Barbell Bent-Over Row
5 Sets x 25 Reps
Dumbbell Bent-Over Row
5 Sets x 30 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 8
Shoulders, Arms, and Abs
Est. 230 min
14 exercises
Barbell Clean and Jerk
5 Sets x 5 Reps
Dumbbell Shoulder Press
5 Sets x 30 Reps
Dumbbell One-Arm Front Raise
5 Sets x 30 Reps
Dumbbell Lateral Raise
5 Sets x 30 Reps
Barbell Upright Row
5 Sets x 30 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 30 Reps
Dumbbell Concentration Curl
5 Sets x 30 Reps
Barbell Bench Press (Close Grip)
5 Sets x 30 Reps
Barbell Tricep Extension
5 Sets x 30 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 30 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 30 Reps
Decline Crunch
5 Sets x 25 Reps
Day 9
Legs
Est. 94 min
9 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Barbell Pin-Off Good Morning
5 Sets x 12 Reps
Barbell Lunge
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 12 Reps
Day 10
Chest, Back, and Abs
Est. 130 min
8 exercises
Barbell Bench Press
5 Sets x 30 Reps
Barbell Incline Bench Press
5 Sets x 30 Reps
Dumbbell Fly
5 Sets x 30 Reps
Dumbbell Pullover
5 Sets x 30 Reps
Chin-Up with Knee Raise
4 Sets
Barbell Bent-Over Row
5 Sets x 30 Reps
Dumbbell Bent-Over Row
5 Sets x 30 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 11
Shoulders, Arms, Abs
Est. 92 min
14 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 12
Legs
Est. 60 min
9 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
