Ultimate Swole Gainz
Bulking
Advanced
Dumbbell
Plan Details
The Ultimate Swole Gainz routine by Nerad is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
GET SWOLE!
Routine detail
Tue
Chest Gainz
Est. 73 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 7 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Dip
5 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
5 Sets x 12 Reps
Wed
Back and Bicep P90x Gainz
Est. 74 min
24 exercises
Wide Front Pull Ups
1 Set x 25 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Twenty Ones
1 Set x 21 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 10 Reps
Switch Grip Pull Ups
1 Set x 14 Reps
Elbow Out Lawnmower
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Concentration Curl
1 Set x 12 Reps
Corn Cob Pull Ups
1 Set x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 10 Reps
Open Arm Curls
1 Set x 12 Reps
Static Arm Curls
1 Set x 8 Reps
Rope Pull Ups
1 Set x 16 Reps
Congdon Locomotives
1 Set x 20 Reps
Barbell Concentration Curl (Close Grip)
1 Set x 10 Reps
Corkscrew Curls
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 16 Reps
Back Flys
1 Set x 10 Reps
Curl Up/Hammer Down
1 Set x 8 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Pull-Up
1 Set x 12 Reps
Superman
5 Sets
In/Out Hammer Curls
1 Set x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Thu
Leg Gainz
Est. 67 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Side Split Squat
3 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Fri
Tricep and Shoulder Gainz
Est. 66 min
12 exercises
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Sat
Chest and Back P90x Gainz
Est. 82 min
24 exercises
Push-Up
1 Set x 95 Reps
Wide Front Pull Ups
1 Set x 25 Reps
Military Push Ups
1 Set x 35 Reps
Chin-Up with Knee Raise
1 Set x 16 Reps
Push-Up (Wide Hand)
1 Set x 30 Reps
Close Grip Overhand Pull Ups
1 Set x 14 Reps
Elevated Push-Up
1 Set x 35 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Push-Up (Close Hand)
1 Set x 25 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Dive Bomber Pushups
1 Set x 9 Reps
Back Flys
1 Set x 10 Reps
Wide Front Pull Ups
1 Set x 16 Reps
Push-Up
1 Set x 55 Reps
Chin-Up with Knee Raise
1 Set x 15 Reps
Military Push Ups
1 Set x 30 Reps
Close Grip Overhand Pull Ups
1 Set x 12 Reps
Push-Up (Wide Hand)
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Elevated Push-Up
1 Set x 30 Reps
Dumbbell One-Arm Row
1 Set x 8 Reps
Push-Up (Close Hand)
1 Set x 25 Reps
Back Flys
1 Set x 10 Reps
Dive Bomber Pushups
1 Set x 8 Reps
Sun
Deadlift Gainz
Est. 15 min
1 exercise
Barbell Deadlift
7 Sets x 10 Reps
Sun
Abs P90x Gainz
Est. 34 min
11 exercises
In & Outs
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Crunchy Frogs
1 Set x 25 Reps
Cross Leg/Wide Leg Sit Ups
1 Set x 25 Reps
Scissor Kick
1 Set x 24 Reps
Hip Rock'n Raises
1 Set x 25 Reps
Pulse Ups
1 Set x 25 Reps
V-Up/Roll-Up Combo
1 Set x 25 Reps
Oblique V-Ups
2 Sets x 12 Reps
Leg Climbs
2 Sets x 12 Reps
Mason Twists
1 Set x 50 Reps
