Sweatshirt Swole: A definitive Building Workout Plan

Google Sheet Workout Export

By Coach Dustin Myers

Experience Advanced (3+ years)
Time 46 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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 many lifters look at this time of year as an excuse to eat bad and hibernate under an additional layer of body fat, I always enter the colder months with the goal of adding minimal body fat while still trying to bulk up.

Since I’m not going to be masquerading around shirtless I am less concerned with how my abs look, but I don’t necessarily want them to disappear altogether either.

If I can still hover close to the 10% body fat mark (I generally stay around 7% in the summer months) and still put on enough size to look swole in a sweatshirt, then I’m doing something right.

Today, I am going to teach you a great 4 day workout split that I use in the fall and winter to increase strength and pack on some much needed size.

But the real key to putting on quality mass - and not just getting fatter this winter - is eating enough without letting your appetite get out of control.


Related: Complete Guide To Increasing Workout Recovery

Following the squat, transition into 2 single leg variations - the split squat and the step up, going as heavy as possible for 5 reps of each movement on each leg. After 4 rounds of the single leg superset, hit the glute ham raise for 3 sets of 5 reps, adding weight on the last 2 sets if possible.

End with 50 total reps on the reverse hyper. If your gym does not have a reverse hyper, you can substitute regular low back hyperextensions or lay across a Swiss ball and hang on to a rack to perform bodyweight reverse hyper extensions.

Now day 4 is where this routine really earns the title “Sweatshirt Swole”. What muscles are usually noticeable when wearing a hoodie or crew neck? The traps and upper back.


This shoulder and arm workout puts a special emphasis on the traps, by including heavy barbell shrugs and then pairing high volume dumbbell shrugs with both of the arm supersets. A good rule of thumb on the volume shrug sets is to grab a pair of dumbbells that when combined equal your body weight (If you weigh 180, use 90lb DBs).

Day 5 is a rest day. Sleep. Eat. Grow. Get prepared, because tomorrow starts back over with day 1. 

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Description

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Deadlift
7 sets5 reps60s

Circuit #2 - 5 rounds

Rest 60s between rounds

2A.Weighted Pullup
5 rounds5 reps0s
2B.Barbell Glute Bridge

See Exercise Notes

5 rounds5 reps60s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Lying T-Bar Row
4 rounds5 reps0s
3B.Lat Pulldown
4 rounds8 reps60s
4.Bent Over Two-Dumbbell Row
5 sets10 reps60s
5.Barbell Cheat Curl

See Exercise Notes

5 sets5 reps60s
6.Bodyweight Walking Lunge
1 set60s60s

ExerciseSetsRepsRest
1.Incline Dumbbell Press
6 sets10 reps60s
2.Barbell Close-Grip Bench Press
4 sets5 reps60s
3.Weighted Chest Dip

See Exercise Notes

5 sets10 reps60s
4.Push-up
1 set50s60s
5.Kneeling Ab Wheel
2 sets12-15 reps60s

ExerciseSetsRepsRest
1.Barbell Back Squat
7 sets5 reps60s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Dumbbell Bulgarian Split Squat

See Exercise Notes

4 rounds5 reps0s
2B.Dumbbell Step-Up

See Exercise Notes

4 rounds5 reps60s
3.Glute-Ham Raise (PVC Pipe Assisted)
3 sets5 reps60s
4.Hyperextension

See Exercise Notes

1 set50 reps60s

ExerciseSetsRepsRest
1.Standing Dumbbell Press
6 sets10 reps60s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Front Two-Dumbbell Raise
4 rounds5 reps0s
2B.Dumbbell Lateral Raise
4 rounds5 reps0s
2C.Rear Delt Raise
4 rounds10 reps60s
3.Barbell Shrug
4 sets10 reps60s

Circuit #4 - 5 rounds

Rest 60s between rounds

4A.Standing Dumbbell Biceps Curl

See Exercise Notes

5 rounds5 reps0s
4B.EZ-Bar Skullcrusher
5 rounds5 reps0s
4C.Dumbbell Shrug
5 rounds15 reps60s

Circuit #5 - 3 rounds

Rest 60s between rounds

5A.EZ-Bar Preacher Curl
3 rounds8 reps0s
5B.Rope Cable Triceps Extension
3 rounds20 reps0s
5C.Dumbbell Shrug
3 rounds10 reps60s

Date Created: 5/14/2018, UTC


Last Updated: 10/1/2021, UTC





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