Week 1-5 The Swole Nurse 10 Week Cube Program

Nursegray

Aug 22nd 2015

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Week 1-5 The Swole Nurse 10 Week Cube Program

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RATING: 65 (FROM 2 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Week 1-Heavy Deadlift 9 exercises, 45 mins

Barbell Deadlift	3x5,5,5 reps	rest: 60s
Barbell Deadlift	5x2,2,2,2,2 reps	rest: 60s
	2x3,3,3 reps	rest: 60s
	2x6,6 reps	rest: 60s
	4x12,12,12,12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,12,12,12 reps	rest: 60s
Barbell Shrug	4x12,12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Week 1-High Rep Bench Press 10 exercises, 1 hr 21 mins

Barbell Bench Press	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x8 reps	rest: 60s
	3x10 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s

Week 1-Speed Squat 8 exercises, 45 mins

Barbell Squat	8x3,3,3,3,3,3,3,3 reps	rest: 60s
Barbell Front Squat	2x5,5 reps	rest: 60s
	3x8,8,8 reps	rest: 60s
Machine Leg Press	4x15,15,15,15 reps	rest: 60s
Machine Seated Leg Curl	4x15,15,15,15 reps	rest: 60s
	4x12,12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Press Day 8 exercises, 51 mins

Dumbbell Seated Shoulder Press	5x15,15,15,15,15 reps	rest: 60s
Barbell Curl	5x15,15,15,15,15 reps	rest: 60s
Barbell Standing Calf Raise	5x15,15,15,15,15 reps	rest: 60s
Barbell Military Press	5x15,15,15,15,15 reps	rest: 60s
Dumbbell Concentration Curl	5x15,15,15,15,15 reps	rest: 60s
Dumbbell Fly	5x15,15,15,15,15 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Week 2-Speed Deadlift 8 exercises, 48 mins

Barbell Deadlift	3x5 reps	rest: 60s
Barbell Deadlift	8x3 reps	rest: 60s
	2x5 reps	rest: 60s
	4x12,12,12,12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,12,12,12 reps	rest: 60s
Barbell Shrug	4x12,12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Week 2-Heavy Bench Press 10 exercises, 1 hr 18 mins

Barbell Bench Press	5x2 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x3 reps	rest: 60s
	2x6 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s

Week 2-High Rep Squat 8 exercises, 46 mins

Barbell Squat	3x12 reps	rest: 60s
Barbell Front Squat	2x8 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Leg Press	4x15,15,15,15 reps	rest: 60s
Machine Seated Leg Curl	4x15,15,15,15 reps	rest: 60s
	4x12,12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Week 2-Press Day 8 exercises, 51 mins

Dumbbell Seated Shoulder Press	5x15,15,15,15,15 reps	rest: 60s
Barbell Curl	5x15,15,15,15,15 reps	rest: 60s
Barbell Standing Calf Raise	5x15,15,15,15,15 reps	rest: 60s
Barbell Military Press	5x15,15,15,15,15 reps	rest: 60s
Dumbbell Concentration Curl	5x15,15,15,15,15 reps	rest: 60s
Dumbbell Fly	5x15,15,15,15,15 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Week 3-High Rep Deadlift 9 exercises, 47 mins

Barbell Deadlift	3x5,5,5 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
	2x8 reps	rest: 60s
	2x12 reps	rest: 60s
	4x12,12,12,12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,12,12,12 reps	rest: 60s
Barbell Shrug	4x12,12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Week 3-Speed Bench Press 10 exercises, 1 hr 24 mins

Barbell Bench Press	8x3 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x5 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s

Week 3-Heavy Squat 8 exercises, 42 mins

Barbell Squat	5x2 reps	rest: 60s
Barbell Front Squat	2x3 reps	rest: 60s
	2x6 reps	rest: 60s
Machine Leg Press	4x15,15,15,15 reps	rest: 60s
Machine Seated Leg Curl	4x15,15,15,15 reps	rest: 60s
	4x12,12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Press Day 8 exercises, 51 mins

Dumbbell Seated Shoulder Press	5x15,15,15,15,15 reps	rest: 60s
Barbell Curl	5x15,15,15,15,15 reps	rest: 60s
Barbell Standing Calf Raise	5x15,15,15,15,15 reps	rest: 60s
Barbell Military Press	5x15,15,15,15,15 reps	rest: 60s
Dumbbell Concentration Curl	5x15,15,15,15,15 reps	rest: 60s
Dumbbell Fly	5x15,15,15,15,15 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Week 4-Heavy Deadlift 9 exercises, 44 mins

Barbell Deadlift	3x5,5,5 reps	rest: 60s
Barbell Deadlift	3x2 reps	rest: 60s
	2x2 reps	rest: 60s
	2x5 reps	rest: 60s
	4x12,12,12,12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,12,12,12 reps	rest: 60s
Barbell Shrug	4x12,12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Week 4-High Rep Bench Press 10 exercises, 1 hr 17 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x3 reps	rest: 60s
	2x8 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s

Week 4-Speed Squat 8 exercises, 45 mins

Barbell Squat	6x2 reps	rest: 60s
Barbell Front Squat	2x5 reps	rest: 60s
	3x6 reps	rest: 60s
Machine Leg Press	4x15,15,15,15 reps	rest: 60s
Machine Seated Leg Curl	4x15,15,15,15 reps	rest: 60s
	4x12,12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Press Day 8 exercises, 51 mins

Dumbbell Seated Shoulder Press	5x15,15,15,15,15 reps	rest: 60s
Barbell Curl	5x15,15,15,15,15 reps	rest: 60s
Barbell Standing Calf Raise	5x15,15,15,15,15 reps	rest: 60s
Barbell Military Press	5x15,15,15,15,15 reps	rest: 60s
Dumbbell Concentration Curl	5x15,15,15,15,15 reps	rest: 60s
Dumbbell Fly	5x15,15,15,15,15 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Week 5-Speed Deadlift 9 exercises, 50 mins

Barbell Deadlift	3x5 reps	rest: 60s
Barbell Deadlift	6x2 reps	rest: 60s
	2x5 reps	rest: 60s
	3x6 reps	rest: 60s
	4x12,12,12,12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,12,12,12 reps	rest: 60s
Barbell Shrug	4x12,12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Week 5-Heavy Bench Press 10 exercises, 1 hr 15 mins

Barbell Bench Press	3x2 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x2 reps	rest: 60s
	2x5 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s

Week 5-High Rep Squat 8 exercises, 42 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Front Squat	2x3 reps	rest: 60s
	2x8 reps	rest: 60s
Machine Leg Press	4x15,15,15,15 reps	rest: 60s
Machine Seated Leg Curl	4x15,15,15,15 reps	rest: 60s
	4x12,12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s

Press Day 8 exercises, 51 mins

Dumbbell Seated Shoulder Press	5x15,15,15,15,15 reps	rest: 60s
Barbell Curl	5x15,15,15,15,15 reps	rest: 60s
Barbell Standing Calf Raise	5x15,15,15,15,15 reps	rest: 60s
Barbell Military Press	5x15,15,15,15,15 reps	rest: 60s
Dumbbell Concentration Curl	5x15,15,15,15,15 reps	rest: 60s
Dumbbell Fly	5x15,15,15,15,15 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 60s
Stability Ball Crunch	3x15,15,15 reps	rest: 60s