Week 1-5 The Swole Nurse 10 Week Cube Program
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 Deadlift
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 2 Reps
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
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 2
Week 1-High Rep Bench Press
Est. 81 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Barbell Bench w/pause 1' Off Chest
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 3
Week 1-Speed Squat
Est. 45 min
8 exercises
Barbell Squat
8 Sets x 3 Reps
Barbell Front Squat
2 Sets x 5 Reps
Pause at Parallel Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Glute Ham Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 4
Press Day
Est. 51 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 5
Week 2-Speed Deadlift
Est. 48 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
8 Sets x 3 Reps
Barbell Block Pulls
2 Sets x 5 Reps
Barbell Snatch Grip Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 6
Week 2-Heavy Bench Press
Est. 78 min
10 exercises
Barbell Bench Press
5 Sets x 2 Reps
Barbell Bench Press (Close Grip)
2 Sets x 3 Reps
Barbell Bench w/pause 1' Off Chest
2 Sets x 6 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 7
Week 2-High Rep Squat
Est. 46 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Front Squat
2 Sets x 8 Reps
Pause at Parallel Squat
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Glute Ham Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 8
Week 2-Press Day
Est. 51 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 9
Week 3-High Rep Deadlift
Est. 48 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 10 Reps
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
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 10
Week 3-Speed Bench Press
Est. 84 min
10 exercises
Barbell Bench Press
8 Sets x 3 Reps
Barbell Bench Press (Close Grip)
2 Sets x 5 Reps
Barbell Bench w/pause 1' Off Chest
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 11
Week 3-Heavy Squat
Est. 42 min
8 exercises
Barbell Squat
5 Sets x 2 Reps
Barbell Front Squat
2 Sets x 3 Reps
Pause at Parallel Squat
2 Sets x 6 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Glute Ham Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 12
Press Day
Est. 51 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 13
Week 4-Heavy Deadlift
Est. 44 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 2 Reps
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
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 14
Week 4-High Rep Bench Press
Est. 77 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 3 Reps
Barbell Bench w/pause 1'' Off Chest
2 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 15
Week 4-Speed Squat
Est. 45 min
8 exercises
Barbell Squat
6 Sets x 2 Reps
Barbell Front Squat
2 Sets x 5 Reps
Pause at Parallel Squat
3 Sets x 6 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Glute Ham Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 16
Press Day
Est. 51 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 17
Week 5-Speed Deadlift
Est. 51 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
6 Sets x 2 Reps
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
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 18
Week 5-Heavy Bench Press
Est. 75 min
10 exercises
Barbell Bench Press
3 Sets x 2 Reps
Barbell Bench Press (Close Grip)
2 Sets x 2 Reps
Barbell Bench w/pause 1'' Off Chest
2 Sets x 5 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 19
Week 5-High Rep Squat
Est. 42 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
2 Sets x 3 Reps
Pause at Parallel Squat
2 Sets x 8 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Glute Ham Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 20
Press Day
Est. 51 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
