Swole Tide GVT
Bulking
Advanced
Dumbbell
Plan Details
The Swole Tide GVT routine by PatrickRachford is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Go down for a count of 4. Pause for a count. Explode up. A count of 1. Keep in mind none of this is set in stone. This is just an example and I'm constantly switching in and out different exercises. You should do the same. Modify it to your goals, the lifts you desire, and move days around as needed. This is just to give you an idea.
Routine detail
Day 1
Shoulders & Bis
Est. 121 min
10 exercises
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Dumbbell Reverse Fly
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Incline Curl
10 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 10 Reps
Decline Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 3 Reps
Day 2
Legs
Est. 87 min
5 exercises
Barbell Deep Squat
10 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
10 Sets x 10 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Day 4
Chest & Tris
Est. 128 min
11 exercises
Dumbbell Incline Bench Press
10 Sets x 10 Reps
Barbell Decline Bench Press
10 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Stability Ball Dumbbell Kickback
3 Sets x 8 Reps
Push-Up
5 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Barbell Bench Press
10 Sets x 10 Reps
Leg Raise
3 Sets x 12 Reps
Jackknife Sit-Up
5 Sets x 12 Reps
Dumbbell Side Bend
5 Sets x 12 Reps
Day 5
Back
Est. 66 min
5 exercises
Machine Lat Pulldown
10 Sets x 10 Reps
Cable Rope Seated Row
5 Sets x 12 Reps
Barbell Pullover
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Rear Pull-Up (Wide Grip)
5 Sets x 12 Reps
Day 6
Deadlift & Squats
Est. 118 min
7 exercises
Barbell Deadlift
10 Sets x 10 Reps
Barbell Front Squat
10 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Decline Crunch
12 Sets x 3 Reps
Leg Raise
12 Sets x 3 Reps
Jackknife Sit-Up
12 Sets x 3 Reps
Dumbbell Side Bend
12 Sets x 3 Reps
Day 7
Chest (or lagging body part)
Est. 64 min
4 exercises
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Bench Press
10 Sets x 10 Reps
Dumbbell Decline Bench Press
5 Sets x 12 Reps
Push-Up
5 Sets x 12 Reps
Day 8
Abs 1, 3, 5
Est. 25 min
4 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
