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Sweatshirt Swole: A definitive Building Workout Plan

By Coach Dustin Myers

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

66 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

Workout Description Winter is coming. The sun is setting earlier and long gone are the days of shirtless outdoor workouts and the luxury of wearing a tank top to show off your hard earned gainz. While

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Equipment

Ab Wheel, Barbell, Bench, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Other, Weight Plate

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

66 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

Workout Description Winter is coming. The sun is setting earlier and long gone are the days of shirtless outdoor workouts and the luxury of wearing a tank top to show off your hard earned gainz. While

Show More

Equipment

Ab Wheel, Barbell, Bench, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Other, Weight Plate

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Incline Dumbbell Press
Incline Dumbbell Press
6 sets10, 8, 5, 5, 5, 3 reps60s
2. Close-Grip Bench Press
Close-Grip Bench Press
4 sets5, 3, 2, 1 reps60s
3. Weighted Chest Dip5 sets10, 5, 5, 3, AMAP reps60s
Last set of bodyweight until failure
4. Push-up1 set50 reps60s
5. Kneeling Ab Wheel
Kneeling Ab Wheel
2 sets12 - 15 reps60s

ExerciseSetsRepsRestNotes
1. Barbell Squat7 sets5, 3, 3, 2, 1, 1, 1 reps60s
2A. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
4 sets5 reps60s
Each leg
2B. Dumbbell Step-Up
Dumbbell Step-Up
4 sets5 reps60s
Each leg
3. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
3 sets5 reps60s
4. Hyperextension
Hyperextension
1 set50 reps60s
Reverse Hyperextension

ExerciseSetsRepsRestNotes
1. Standing Dumbbell Press6 sets10, 6, 5, 5, 3, 3 reps60s
2A. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
4 sets5 reps60s
2B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets5 reps60s
2C. Rear Delt Raise4 sets10 reps60s
3. Barbell Shrug4 sets10, 10, 5, 5 reps60s
4A. Standing Dumbbell Biceps Curl5 sets5 reps60s
Each arm
4B. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
5 sets5 reps60s
4C. Dumbbell Shrug
Dumbbell Shrug
5 sets15 reps60s
5A. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
3 sets8 reps60s
5B. Rope Tricep Extension3 sets20 reps60s
5C. Dumbbell Shrug
Dumbbell Shrug
3 sets10 reps60s

Date Created: 5/14/18, 9:38 PM


Last Updated: 9/12/20, 9:39 PM

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