Swoly Bible
Bulking
Beginner
Barbell
Plan Details
The Swoly Bible routine by tim.cheeney is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Wheymen
Routine detail
Day 1
Push - Ferriss
Est. 48 min
7 exercises
Barbell Incline Bench Press
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Barbell Deep Squat
2 Sets x 8 Reps
Day 1
Push
Est. 49 min
7 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Day 2
Pull - Ferriss
Est. 48 min
7 exercises
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Cable Rope Lat Pulldown
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Day 2
Pull
Est. 42 min
7 exercises
Cable Rope Lat Pulldown
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
