Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration4 weeks
- Days Per Week5
- Time Per Workout45-75 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Happy 1st of November!
Or should I say – Happy 1st day of SWOLEvember!
November is the best bulking month out of the year if you ask me.
Sandwiched in between Halloween and Thanksgiving, calorie consumption is at its highest.
And the pumps are unreal between eating left over Halloween candy to start the month and left over Thanksgiving food to close it out.
So, let’s work out the right way this month and ensure all that food gets put to good use and you can put on some extra muscle mass this month!
Below is a bulker’s dream workout program for the month of November. Since the month starts on a Wednesday, either start on Wednesday’s workout or finish out your current split before beginning this split next week.
Enjoy the split and looking jacked once December rolls around!
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
Monday
| Exercise | Sets | Reps |
|---|---|---|
| 1. Seated Dumbbell Press | 4 | 6-12 |
| 2. Rear Delt Cable Fly | 3 | 6-12 |
| 3. Lateral Raise | 3 | 6-12 |
| 4. Bent Over Rear Delt Fly | 3 | 6-12 |
| 5. Standing Dumbbell Press | 3 | 6-12 |
| 6. Dumbbell Shrug | 3 | 6-12 |
Tuesday
| Exercise | Sets | Reps |
|---|---|---|
| 1. Walking Lunge | 4 | 6-12 |
| 2. Front Squat | 4 | 6-12 |
| 3. Romanian Deadlift | 4 | 6-12 |
| 4. Leg Extension | 3 | 6-12 |
| 5. Leg Curl | 3 | 6-12 |
| 6. Calf Raise | 3 | 6-12 |
Wednesday
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Bicep Curl | 4 | 6-12 |
| 2. Alternating Incline Curl | 3 | 6-12 |
| 3. Preacher Curl | 3 | 6-12 |
| 4. Skullcrusher | 4 | 6-12 |
| 5. French Press | 3 | 6-12 |
| 6. Rope Pressdown | 3 | 6-12 |
Friday
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bench Press | 4 | 6-12 |
| 2. Pec Deck Fly | 3 | 6-12 |
| 3. Incline Dumbbell Bench Press | 3 | 6-12 |
| 4. Cable Crossover | 3 | 6-12 |
| 5. Hammer Strength Machine Press | 3 | 6-12 |
Saturday
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bent Over Row | 4 | 6-12 |
| 2. Lat Pull Down | 4 | 6-12 |
| 3. Seated Row | 3 | 6-12 |
| 4. Inverted Row | 3 | 6-12 |
| 5. Straight Arm Pressdown | 3 | 6-12 |
SWOLEvember Workout Notes:
This workout is meant to be completed for a 4 week period. It can be completed any time of the year, not just in November. The volume can be a lot and is suitable for someone with a decent amount of training experience under their belts (this is not a beginner workout program).
After the 4 weeks, take a week to deload and reassess your goals. Your mobility during this program is sure to take a hit, so moving into a program that focuses on regaining back mobility would be a great option. Otherwise, you’re more than welcome to restart this program with a slight weight increase.
Each week add 2 reps to each set. So the first week you’ll start off with 6 reps per set, followed by 8 reps, 10 reps, and end on 12 reps.
You should select a weight that is challenging and upon finishing your final rep of each set, leaves you feeling as though you only have one more rep left in you.
Keep rest periods short and sweet, 30-45 seconds after each set ought to do the trick.
This is a bulking program and you should be in a calorie surplus. Use our bmr calculator to find your calorie needs and add about ~500 calories to that number to create a surplus. You should have no problem hitting that calorie amount during November.
You’re more than welcome to tailor this workout template to better fit your individual needs and goals. Some may not be able to make it to the gym 5 times a week and will need to disperse arm exercises among the other workout days. Others may want to substitute exercises that target an individual problem area. By all means, go for it!
You can add your desired form of cardio where you see fit. Just make sure you calculate for the calorie expenditure when calculating your calories.
Abs are targeted indirectly within the program. If you feel the need to perform an ab workout to accomplish your own goals, feel free to add them onto the tail end of any of these workouts and/or on your rest day.
If you have any other questions regarding the workout, please drop them in the comments section below for us to answer. Best of luck and get after those gains!
73 Comments
Is it ok to do these days in a different order?
Hi Felix, I can't imagine it would be a problem. What order did you have in mind?
Thanks. I was thinking about chest, back, legs, shoulders, and then arms.
That was actually a split I used for a long time. So, thumbs up from me at least!
Do I use the same weight 6-8-10-12 for each exercise but just bump the reps up weekly
That is one way to do it, Ryan. You could also start light on the first set for 12 reps, then go heavier for 10 on the next, then heavier for 8, and your top weight for 6. Either plan would work.
I hope this helps!
Good afternoon. This looks like an old fashion bro split. Can you not rest on a weekday and move Saturday workout to Friday?
You sure can, Drew. I see no issues with that suggestion.
What’s a good substitute for the inverted rows
Training at home or a gym, and why can't you do them? I want to make the best swap possible and that info will help.
Hey Josh ... That looks like a pretty
good workout routine ... I'm 66 and have
been trying to build muscle since I was
19 while in the Army, but have never
really built any substantial muscle and
I don't think it will ever happen more that
I'm older. 6'3" ectomorph and 210lbs of
little muscle and too much fat ... any
way someone could be a personal private
trainer because I have tried everything
to no avail ... I'd pay good for just an
hour a day at PF ... any advice? Thank
You! I don't think it's possible, FYI
you? Take care.
Scott, hope you're well. Personal training is a service we don't provide. Your best bet would be to find someone locally to help you. Apologies.
For this workout plan, should I be doing it as a circuit on each day, or should I be doing all sets of each exercise before moving on to the next?
Hi, Aaron. Perform all of the sets for each exercise before moving on to the next one.
Does the plan have to be followed in the exact order that’s provided? Or would it be alright to switch some days around? For example, could I start the split with chest instead of shoulders? Then do back, followed by shoulders, etc...?
Hey JJ - yes you can do that.
How do you incorporate abs into this plan? Should I add my own exercises where I see fit, or will the compound movements be enough?
Hey James - the compound movements should be enough. If you still want to add abs, you can do so 2-3 times per week after your workout.
Any ideas on what I can substitute on chest day for the Hammer Strength Chest press? Dont have Hammer Strength equipment. Thanks!!
Hey Sean - you could do cable flys or close grip dumbbell bench press.
Works fine on my end
Hi. Just to clarify. All sets are working sets using same weight ?
For instance I would be bench pressing 100KG
all four sets for 6 reps week 1, 8 week 2 & so on ?
Hi Stewart,
Yep! That's the progression scheme in this program. However, everyone progresses at different rates. Do what you feel challenges you the most without making any unnecessary risks.
Hi Josh,
Looks like a wonderful program. I am now in weight loss phase and need to lose 7%body fat. Can I use this program and have a 500 cal deficit instead of surplus? Will it help me lose weight?
Thanks
Anand
Hi Anand,
Absolutely! You could use this program while in a fat loss phase.
Thanks much! Cheers!
I am a 21 year old boy weighing 56 kg, 5'8". I have been working out for two years and was initially 47 kg. I have a hard time gaining weight because cutting of junks for a week makes me lose weight. I'm an average muscular person, won the Men's physique title in my college. Which routine do I follow to increase volume ?
Hi Bhaskar,
Congrats on the gains so far. Most of these programs have optimal volume to maximize muscle growth: https://www.muscleandstrength.com/workouts/muscle-building
Thanks sir !
I'm pretty unsure about bro splits like this because of the low frequency. does the ever changing volume have a counteracting effect on this or are bro splits actually just fine for bodybuilding purposes like i've heard? i have just heard that low frequency programs are not good for you unless you're on steroids because they extend MPS.
Hi Isaac,
The research suggests that higher frequency training optimizes muscle growth - but that doesn't suggest that brosplits don't work. In my opinion, they work just fine unless you're trying to optimize your results to reach max potential - which is going to take years of work and dedication. So long as you're consistent you'll get results regardless of which style of training you adopt.
hello Josh I have a question on this programme
should I increase the weight week after week as I an increasing the reps week after week
Hi Amr,
The main form of progression is increasing the reps. If you are able to increase the weight as well, by all means go for it.
Hey there
I’m 18 years old and Ive started to hit the gym for about three months now. My main goal is to bulk up quite a lot but I’m afraid to gain fat instead of gaining muscle. I’m not too slim but I do have somewhat of skinny arms. What would you recommend in order for me to potentially bulk up and become the best I can be ?
Hi Cesar,
Give this article a read: https://www.muscleandstrength.com/articles/how-do-you-know-whether-to-cu...
Hey there,
I am 24 years old and have a height 173 cm and weight 57kg ,plzz help me to gain weight by suggesting any gainer or as u know better. I am doing daily workout since 1 month.
Thank you
Hi Shaaz,
Give this a read: https://www.muscleandstrength.com/expert-guides/muscle-building
Josh, I'm quite a bit overweight, but still want to bulk up. The BMR calculator says I should be eating 3800 calories. Should I really be eating 4300 calories to bulk up?
Hi Chris,
Depending on your weight, I'd recommend getting to a healthier body weight by consuming a higher protein diet that puts you in a calorie deficit.
Depending on your training sessions and where you're starting from, you may be able to build muscle while trimming fat mass.
Hope this helps!
Hey josh, i finished it. What is the next training plan?
Tanks
Hi Ali,
Awesome! Maybe try one of these:
https://www.muscleandstrength.com/workouts/phul-workout
https://www.muscleandstrength.com/workouts/10-week-mass-building-program...
Hey Josh I finished a 4 week beginner workout in muscle and fitness site. Would like to know if it's ok to proceed with this work out.
Hi Harsh,
Sure, you could move onto this program if you feel you're ready to tackle to prescribed volume.
Hope this helps!
Do you recommend using percentages of a one rep max for this program?
Hi Michael,
Yes, 75-85% of your working max for whatever rep range you are on during the program.
Hope this helps!
When was this program made
Hi Raider,
It was published on 11/1/2017.
Will this workout work for a natural lifter and Can this workout be done on 5 week days and have sat and Sunday off or swap leg day for back day ?
Thanks
Hi Danny,
Yes to both of your questions. You'll see results from this program as a natural lifter and you can perform it 5 days straight to have weekends off if you wish.
Hope this helps!
Hi, my coach told me once, that I should never do biceps and triceps in one day. I see on wednesday, there are both. What do you think about that? Thanks, Peter :-)