SWOLEvember: 4 Week Bulker's Dream Workout

When it comes to total calorie consumption, the month of November ranks among the highest. Put those calories to good use and get swole with this workout!

Workout Summary

Build Muscle
4 weeks
45-75 minutes
Barbell, Cables, Dumbbells, EZ Bar, Machines
Male & Female
download pdfDownload 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!


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


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


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


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


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!

30 Comments+ Post Comment

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Posted Thu, 08/09/2018 - 20:21

Do you recommend using percentages of a one rep max for this program?

JoshEngland's picture
Posted Fri, 08/10/2018 - 08:49

Hi Michael,

Yes, 75-85% of your working max for whatever rep range you are on during the program.

Hope this helps!

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Posted Sun, 04/29/2018 - 18:57

When was this program made

JoshEngland's picture
Posted Mon, 04/30/2018 - 09:24

Hi Raider,

It was published on 11/1/2017.

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Posted Wed, 01/17/2018 - 12:22

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 ?

JoshEngland's picture
Posted Wed, 01/17/2018 - 12:43

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!

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Posted Sun, 01/14/2018 - 09:58

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 :-)

JoshEngland's picture
Posted Mon, 01/15/2018 - 09:01

Hi Petr,

It depends on your goal. Personally, I have no problem with direct arm training provided you have the time to dedicate a day solely to it. Especially if your goal is to build bigger arms.

However, if you've only got time to workout 3-4 times a week and are a natural lifter, there are certainly better approaches to working out and I've provided several workouts on this site that incorporate those approaches (i.e. full body workouts, upper/lower workouts).

Hope this helps!

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Posted Wed, 11/22/2017 - 23:18
Brad C

Just curious but the length of time to do each day program seems shorter than 45 to 75 minutes.

I try to keep the same pace as the videos and take the rest breaks.

Am I missing something?

JoshEngland's picture
Posted Mon, 11/27/2017 - 09:59

Hey Brad,

The time duration is simply an estimation. If you finish faster it is no big deal :)

Hope you are enjoying the program!

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Posted Wed, 11/29/2017 - 22:05
Brad C

Thanks Josh!

Workout is awesome!!

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Posted Mon, 11/20/2017 - 18:18

When doing walking lunges is it 6-12 reps total or each leg?

JoshEngland's picture
Posted Tue, 11/21/2017 - 08:45

Hey Alex,

Thanks for the question! It'll be per leg.

Hope this helps! Let me know if you try out the program!

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Posted Tue, 11/21/2017 - 16:57

Thanks. I started it yesterday, just finished up leg day today. I am sitting right at 150 pretty lean. Will update throughout, hoping to gain 5-10 lbs, eating a caloric surplus.

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Posted Fri, 11/10/2017 - 14:39
Adam Knight

No cardio on this plan I presume? I'm the type to always do 20-30 Minson the elliptical afterwards. Will this be counterproductive?

JoshEngland's picture
Posted Fri, 11/10/2017 - 14:51

Hi Adam,

Not at all! Include it in! Just be sure to adjust your calorie intake accordingly to remain in a slight surplus. This is a key element to building muscle.

I perform LISS everyday walking the dog 3 miles to get his energy out and have no trouble during muscle building phases. I just make sure to up the calories accordingly.

Hope this helps! Let me know if you try the program!

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Posted Fri, 11/10/2017 - 16:55
Adam Knight

Started shoulders today. I usually keep my reps in the 8-12 range anyways so this was a bit of a transition for me, since primarily my focus has been on muscle endurance and fat loss primarily (trust me, increased calories has never been my problem).

And good then. I'll continue my cardio but will ramp down the intensity of it.

2nd question - no deadlifts on Back Day? Seems like an odd choice. I know Romanian ones are on legs which is great for hammies and back as well, but it still seemed a surprise.

Note, not complaining. Be nice to have a deadlift break :)

JoshEngland's picture
Posted Mon, 11/13/2017 - 09:42

Hi Adam,

Yes, this program does not include the conventional deadlift, which you're right isn't a popular choice. But most people include it into the majority of their phases and you do train the movement pattern via RDLs. It will be ok to take a break from conventional and leave them out of a phase, especially if you are still doing one of its variants.

Aw man, changing rep ranges is killer! But you'll be back in that rep range in the coming weeks, so no need to worry too much. Keep it up man and let me know how you end up liking the entire program!

Hope this helps!

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Posted Fri, 11/10/2017 - 04:11

What about deadlift ?

JoshEngland's picture
Posted Fri, 11/10/2017 - 09:25

Hi Nemanja,

The RDL variation is performed during this workout to train the hip hinge movement pattern. If you feel the need to add in the conventional variation, feel free to sub it in for the RDL or add it in on the training day that suits you best.

Hope this helps!

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Posted Wed, 11/08/2017 - 20:14

Why hit hams 3x and quads only 2x? Also, why only one lat focus excercise? A lot of mid back.


JoshEngland's picture
Posted Thu, 11/09/2017 - 10:18

Hi Hu,

The leg day for this program was designed to be more hamstring focused. Most programs will typically be quad dominant. This 4 weeks will be a good change of pace until you decide to move onto something else.

The lats are still worked indirectly through pulling movements and traditional pull up and pull down variations can put a lot of stress on the shoulder - especially considering this program has multiple days where you will be pushing. The idea was to give the shoulder a more friendly range of motion through horizontal pulling. That way your upper back gets the workout it needs without the excessive load on the shoulder.

Hope this helps! Please let me know if you decide to try it out!

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Posted Wed, 11/08/2017 - 19:57
Jeremiah Huskins

Do you have a bulking diet to go with this awesome workout?? Gonna start this monday.

JoshEngland's picture
Posted Thu, 11/09/2017 - 10:22

Hi Jeremiah,

Awesome dude! Let us know how it goes. We don't have a written out diet plan per say as it is difficult to design one given everyone's individual dietary needs.

However, these articles below are a great starting point for learning how to create your own muscle building diet:



Hope this helps!

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Posted Mon, 11/06/2017 - 18:36

So what your saying is do the 4 week workout programmed described above then take one week off then deload on the same workout for 4 weeks?

JoshEngland's picture
Posted Tue, 11/07/2017 - 11:25

Hi Mitch,

You can! It will honestly depend on your goals. You're more than welcome to run this program for as long as you see fit, deloading whenever you feel the need to. My recommendation was to focus on mobility after this program as a lot of mobility will be loss with any hypertrophy-strictly focused workout program.

Hope this helps!

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Posted Tue, 11/07/2017 - 12:40

Yes it does help and thank you...but what I’m taking out of this after reading it many times that with this work out when it saids 6-12 reps that you start deloding with this workout right away...meaning going two reps up after each week until the 4 weeks are up....good hypertrophy workout....been working out for 30 years and used to powerlift and bodybuild. so it goes to show one still can learn....Thank you.

JoshEngland's picture
Posted Tue, 11/07/2017 - 14:07

Hi Mitch,

Most definitely! That makes a lot of sense. The way the workout itself is designed, if you restart every 4 weeks, it automatically serves as a deload because the reps are cut in half.

That was unintentional, but makes sense! You could certainly perform this in that fashion.

Personally, for my deloads, I take a complete active recovery week off from the gym and perform a different form of exercise. While it might not be "deloading" in the traditional sense, it helps me "deload" mentally, which is what I was originally suggesting.

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Posted Sun, 11/05/2017 - 12:54
Shashikiran Devadiga

Is it advisible for an ectomorph who is in the bulking cycle to follow this routine and not the usual old school split routine where one gets to work every muscle twice in a week's period.

JoshEngland's picture
Posted Mon, 11/06/2017 - 08:46

Hi Shashirkiran,

Somatotypes (endo, ecto, mesomorph) are a dated theory. Our team member Mike Wines has done a good job debunking this myth in a number of his articles. Check out this one: https://www.muscleandstrength.com/expert-guides/muscle-building

Yes, this program is a solid option for someone looking to build muscle mass given that they are in a calorie surplus, eating enough protein (1.6+g per kg), sleeping 8-9 hours each night, and following the program consistently and properly.

Hope this helps!