Swolinator 2024
Bulking
Advanced
None
Plan Details
The Swolinator 2024 routine by jadesdog06 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Mon
Back- Neck- Traps - Lower abs
Est. 77 min
12 exercises
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Tue
Forearms - Cardio -Rear Delts
Est. 59 min
11 exercises
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Running
1 Set
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Bent over barbell reverse raise
3 Sets x 8 Reps
Barbel rear delt raise
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Running
1 Set
towel on pull up bar
3 Sets
Wed
Chest 30° - Calves
Est. 44 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
decline plate press
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Thu
Abs - Obliques - Lower Back
Est. 50 min
8 exercises
Plank
3 Sets
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Fri
Shoulders - Neck - Traps - Indirect lats
Est. 76 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Bent over barbell reverse raise
3 Sets x 8 Reps
Barbel rear delt raise
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Farmers Walk
3 Sets
Machine Deltoid Raise
3 Sets x 8 Reps
Sat
Arms - Forearms - Cardio
Est. 103 min
17 exercises
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Battle Ropes
3 Sets
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Treadmill Running
1 Set
towel on pull up bar
3 Sets
Sun
Legs- Lower chest
Est. 57 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
decline plate press
3 Sets x 8 Reps
