Time to get Swollen
Bulking
Intermediate
Machine strength
Plan Details
The Time to get Swollen routine by Jesusroxmehsox is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine focuses on getting bigger AND stronger. It is seven days of lifting, but rest days should be added in between as necessary. So, your workout week might be 9 days long. The first time you do each muscle group, lift heavy (80% of max) with 3-6 reps. The next time you lift that muscle group, lift lighter (60% of max) with 8-12 reps; this will help make you stronger and gain some size. Abs and cardio may be swapped out and/or removed depending on your goals.
Routine detail
Day 1
Chest, Back, abs, cardio
Est. 96 min
10 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Smith Machine Bent-Over Row
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Hanging Pike
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Air Bike
1 Set x 20 Reps
Step Machine
1 Set
Day 2
Quads, Hams
Est. 79 min
6 exercises
Barbell Deep Squat
6 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Dumbbell Single-Leg Squat
3 Sets x 6 Reps
Step Machine
1 Set
Day 3
Shoulders, Calves, Abs, Cardio
Est. 103 min
10 exercises
Dumbbell Shoulder Press
4 Sets x 6 Reps
Smith Machine Upright Row
4 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
1 Set x 25 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Hanging Pike
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Step Machine
1 Set
Day 4
Arms, Cardio
Est. 101 min
9 exercises
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Step Machine
3 Sets
Dumbbell Seated Bicep Curl
8 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 8 Reps
Day 5
Chest, Back, abs, cardio
Est. 103 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Hanging Pike
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Step Machine
1 Set
Day 6
Quads, Hams, Calves
Est. 43 min
4 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 7
Arms
Est. 39 min
6 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
