#swol:)
Bulking
Intermediate
Machine strength
Plan Details
The #swol:) routine by Neuner92 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 51 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Exercise Dome Push-Up
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dip
2 Sets x 15 Reps
Push-Up
1 Set x 20 Reps
Tue
Shoulders/Back
Est. 55 min
6 exercises
Barbell Seated Press
5 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
5 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Wed
Arms
Est. 227 min
6 exercises
Barbell Preacher Curl
5 Sets x 8 Reps
Barbell Tricep Extension
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 610 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Thu
Legs
Est. 43 min
5 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Fri
Full Body
Est. 46 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
