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!
|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|
|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|
|1. Barbell Bicep Curl||4||6-12|
|2. Alternating Incline Curl||3||6-12|
|3. Preacher Curl||3||6-12|
|5. French Press||3||6-12|
|6. Rope Pressdown||3||6-12|
|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|
|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!