Crunch Bros Spring 23 Swolemester
Bulking
Intermediate
Body
Plan Details
The Crunch Bros Spring 23 Swolemester routine by pplsbrand is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Hybrid Strength Training program designed for hypertrophy and increasing cardiovascular capacity. Each day consists of stretching, cardio, and strength training. The sets where 0 reps are found means push to true failure. Leave no reps in the tank.
Routine detail
Day 1
Upper Body (65~75% 1RM) & HIIT
Est. 58 min
19 exercises
Iron Cross Stretch
2 Sets x 8 Reps
Scorpion
2 Sets x 8 Reps
Kneeling Lat Stretch
2 Sets
World's Greatest Stretch
2 Sets x 8 Reps
Any Cardio Equipment (Treadmill, Cycle, Rower)
10 Sets
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Bench Press
2 Sets
Dumbbell One-Arm Row
2 Sets
Dumbbell Seated Arnold Press
2 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
2 Sets
Cable Front Lat Pulldown (Close Grip)
2 Sets
Dumbbell Hammer Curl
3 Sets
Dumbbell Tricep Extension
3 Sets
Kettlebell One-Arm Clean and Jerk
2 Sets x 5 Reps
Burpees
2 Sets x 10 Reps
Mountain Climber
2 Sets x 30 Reps
Weighted Crunch
2 Sets x 20 Reps
Day 2
Lower Body (65~75% 1RM) & Cardio
Est. 67 min
14 exercises
Kettlebell Hip Shift
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell Front Squat
2 Sets x 10 Reps
Jump Squat
2 Sets x 8 Reps
Barbell Front Squat
1 Set
Jump Squat
2 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
1 Set
Calf Press On Leg Press
2 Sets x 15 Reps
Step Machine
1 Set
Walking
1 Set
Day 3
Upper Body (65~75% 1RM) HIIT
Est. 58 min
19 exercises
Iron Cross Stretch
2 Sets x 8 Reps
Scorpion
2 Sets x 8 Reps
Kneeling Lat Stretch
2 Sets
World's Greatest Stretch
2 Sets x 8 Reps
Any Cardio Equipment (Treadmill, Cycle, Rower)
10 Sets
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Bench Press
1 Set
Dumbbell One-Arm Row
1 Set
Dumbbell Seated Arnold Press
2 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
1 Set
Cable Front Lat Pulldown (Close Grip)
1 Set
Dumbbell Hammer Curl
1 Set
Dumbbell Tricep Extension
1 Set
Kettlebell One-Arm Clean and Jerk
2 Sets x 5 Reps
Burpees
2 Sets x 10 Reps
Mountain Climber
2 Sets x 30 Reps
Weighted Crunch
2 Sets x 20 Reps
Day 4
Lower Body (65~75% 1RM) & Cardio
Est. 59 min
15 exercises
Kettlebell Hip Shift
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell Sumo Deadlift
2 Sets x 10 Reps
Bodyweight Rear Lunge
2 Sets x 8 Reps
Barbell Sumo Deadlift
1 Set
Bodyweight Rear Lunge
2 Sets x 12 Reps
Machine Leg Press (Wide Stance)
1 Set
Calf Press On Leg Press
1 Set
Dumbbell Walking Lunge
3 Sets x 20 Reps
Split Jump
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 20 Reps
Treadmill Running
1 Set
Day 5
Upper Body (75~90% 1RM) & HIIT
Est. 58 min
16 exercises
Iron Cross Stretch
2 Sets x 8 Reps
Scorpion
2 Sets x 8 Reps
Kneeling Lat Stretch
2 Sets
World's Greatest Stretch
2 Sets x 8 Reps
Any Cardio Equipment (Treadmill, Cycle, Rower)
10 Sets
Barbell Bench Press
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Cable Bicep Curl
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
