SWTW - Full Body Weeks 1-3
Bulking
Intermediate
Machine strength
Plan Details
The SWTW - Full Body Weeks 1-3 routine by jeffrey.butler is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
six weeks to wide - found on muscle & fitness
Routine detail
Day 1
Day 1
Est. 50 min
8 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Military Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Day 2
Day 2
Est. 56 min
8 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Day 3
Est. 53 min
8 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Underhanded Cable Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Day 4
Day 4
Est. 55 min
8 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
