Routine detail
Bulking
Advanced
Barbell
Plan Details
The Week 1-5 The Swole Nurse 10 Week Cube Program routine by Nursegray is a 20 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a 10 week cube program designed to increase strength and overall lifting performance. This program is split into two 5 week sections. Weight will increase and reps will decrease each week.
Routine detail
Day 1
Week 1-Heavy Deadlift
Est. 46 min
9 exercises
Barbell Block Pulls
3 Sets x 3 Reps
2'' Deficit Deadlift
2 Sets x 6 Reps
Barbell Snatch Grip Deadlift
4 Sets x 12 Reps
Day 2
Week 1-High Rep Bench Press
Est. 81 min
10 exercises
Barbell Bench w/pause 1' Off Chest
3 Sets x 10 Reps
Day 3
Week 1-Speed Squat
Est. 45 min
8 exercises
Day 4
Press Day
Est. 51 min
8 exercises
Day 5
Week 2-Speed Deadlift
Est. 48 min
8 exercises
Day 6
Week 2-Heavy Bench Press
Est. 78 min
10 exercises
Barbell Bench w/pause 1' Off Chest
2 Sets x 6 Reps
Day 7
Week 2-High Rep Squat
Est. 46 min
8 exercises
Day 8
Week 2-Press Day
Est. 51 min
8 exercises
Day 9
Week 3-High Rep Deadlift
Est. 48 min
9 exercises
Barbell Block Pulls
2 Sets x 8 Reps
2' Deficit Deadlift
2 Sets x 12 Reps
Barbell Snatch Grip Deadlift
4 Sets x 12 Reps
Day 10
Week 3-Speed Bench Press
Est. 84 min
10 exercises
Barbell Bench w/pause 1' Off Chest
3 Sets x 8 Reps
Day 11
Week 3-Heavy Squat
Est. 42 min
8 exercises
Day 12
Press Day
Est. 51 min
8 exercises
Day 13
Week 4-Heavy Deadlift
Est. 44 min
9 exercises
Barbell Block Pulls
2 Sets x 2 Reps
2' Deficit Deadlift
2 Sets x 5 Reps
Barbell Snatch Grip Deadlift
4 Sets x 12 Reps
Day 14
Week 4-High Rep Bench Press
Est. 77 min
10 exercises
Barbell Bench w/pause 1'' Off Chest
2 Sets x 8 Reps
Day 15
Week 4-Speed Squat
Est. 45 min
8 exercises
Day 16
Press Day
Est. 51 min
8 exercises
Day 17
Week 5-Speed Deadlift
Est. 51 min
9 exercises
Barbell Block Pulls
2 Sets x 5 Reps
2' Deficit Deadlift
3 Sets x 6 Reps
Barbell Snatch Grip Deadlift
4 Sets x 12 Reps
Day 18
Week 5-Heavy Bench Press
Est. 75 min
10 exercises
Barbell Bench w/pause 1'' Off Chest
2 Sets x 5 Reps
Day 19
Week 5-High Rep Squat
Est. 42 min
8 exercises
Day 20
Press Day
Est. 51 min
8 exercises
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