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

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.

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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!

Posted on: Tue, 11/03/2020 - 23:39

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...?

Posted on: Thu, 11/05/2020 - 10:09

Hey JJ - yes you can do that.

Posted on: Tue, 11/03/2020 - 21:14

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?

Posted on: Thu, 11/05/2020 - 10:07

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.

Sean Starkweather
Posted on: Sun, 11/01/2020 - 13:57

Any ideas on what I can substitute on chest day for the Hammer Strength Chest press? Dont have Hammer Strength equipment. Thanks!!

Posted on: Mon, 11/02/2020 - 09:37

Hey Sean - you could do cable flys or close grip dumbbell bench press.

Posted on: Tue, 11/12/2019 - 20:40

Works fine on my end

Posted on: Sun, 11/03/2019 - 13:50

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 ?

Posted on: Mon, 11/04/2019 - 16:09

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.

Anand G
Posted on: Sun, 11/03/2019 - 10:23

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?


Posted on: Mon, 11/04/2019 - 16:09

Hi Anand,

Absolutely! You could use this program while in a fat loss phase.

Anand G
Posted on: Thu, 11/07/2019 - 00:17

Thanks much! Cheers!

Bhaskar Modak
Posted on: Mon, 04/01/2019 - 10:30

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 ?

Posted on: Tue, 04/02/2019 - 09:32

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

Posted on: Wed, 04/03/2019 - 04:54

Thanks sir !

Posted on: Mon, 01/07/2019 - 21:40

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.

Posted on: Tue, 01/08/2019 - 08:31

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.

Amr Selim
Posted on: Wed, 12/05/2018 - 23:56

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

Posted on: Thu, 12/06/2018 - 12:18

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.

Cesar Lopez
Posted on: Tue, 11/06/2018 - 10:53

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 ?

Posted on: Wed, 11/07/2018 - 16:46
Posted on: Tue, 11/06/2018 - 08:28

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

Posted on: Tue, 11/06/2018 - 08:45
Posted on: Thu, 11/01/2018 - 23:56

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?

Posted on: Fri, 11/02/2018 - 11:32

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!

Posted on: Fri, 09/07/2018 - 22:55

Hey josh, i finished it. What is the next training plan?

Posted on: Sun, 08/26/2018 - 17:13

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.

Posted on: Mon, 08/27/2018 - 08:47

Hi Harsh,

Sure, you could move onto this program if you feel you're ready to tackle to prescribed volume.

Hope this helps!

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

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

Posted on: 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!

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

When was this program made

Posted on: Mon, 04/30/2018 - 09:24

Hi Raider,

It was published on 11/1/2017.

Posted on: 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 ?

Posted on: 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!

Posted on: 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 :-)

Posted on: 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!

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

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?

Posted on: 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!

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

Thanks Josh!

Workout is awesome!!

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

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

Posted on: 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!

Posted on: 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.

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

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

Posted on: 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!

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

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 :)

Posted on: 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!

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

What about deadlift ?

Posted on: 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!

Posted on: 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.


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