logo
swollll
by angrysodacanz
1 athletes joined
Program Description
swolll
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jun 02, 2024 10:39
Last Edited
Jun 03, 2024 01:34
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 2
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
4
Squat (Barbell)
4 Sets
8 Reps
5
Chest Press (Machine)
4 Sets
8 Reps
Day 4
1
Lat Pulldown
3 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Deadlift (Barbell)
4 Sets
8 Reps
5
Bent Over Row (Dumbbell)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps