RJ's path to swole acceptance
Bulking
Advanced
Machine strength
Plan Details
The RJ's path to swole acceptance routine by Jondal is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest / triceps
Est. 72 min
10 exercises
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Day 2
back / biceps
Est. 90 min
12 exercises
Barbell Pullover
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 15 Reps
Day 3
shoulders / traps
Est. 70 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Seated Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Weight Plate One-Arm Shrug
3 Sets x 15 Reps
Day 4
LEGS!!!
Est. 80 min
8 exercises
Machine Hip Abduction
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 25 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 25 Reps
Machine Leg Extension
3 Sets x 25 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
