Swole Squad Goals

5 day, full body 12 week squad goals. From the bar to the gym

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Leg Curl

Leg Extension

Seated Calf Raise

Dead Bug

Plank

Legs + Abs

Bench Press (Barbell)

Pec Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Tricep Kickback

Push Day 1 - Chest Focus

Chest Supported Row (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Cable)

Hammer Curl (Cable)

Pull Day 1 - Upper Back

Seated Shoulder Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Incline Bench Press (Barbell)

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Push Day 2 - Shoulder

Lat Pulldown (Close Grip)

Single Arm Row (Dumbbell)

Wide Grip Lat Pulldown

Cross-body Lat Pull

Bayesian Curl

Hammer Curl (Dumbbell)

Pull Day 2 - Lats

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