Swole-Strong
General
Beginner
None
Plan Details
The Swole-Strong routine by robsmalloy is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
ACFT
Routine detail
Day 1
Chest
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Barbell One-Arm Floor Press
3 Sets x 5 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 12 Reps
Barbell Pullover and Press
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Day 2
Back
Est. 0 min
8 exercises
Pull-Up
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 10,8,6 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Trap Bar Squat
3 Sets x 5 Reps
Trap Bar Bent-over Rows
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Day 3
Arms
Est. 0 min
10 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Day 4
Legs
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 10,8,8,6,4 Reps
Barbell 1/2 Squat
3 Sets x 5 Reps
Barbell Hang Clean Below the Knees
3 Sets x 15 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Box Jumps
5 Sets x 5 Reps
Day 5
Shoulders
Est. 0 min
8 exercises
Barbell Push Press
3 Sets x 5 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
