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Get Swole Friday (Daily Workouts 011924)

Before Getting Started

  • Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
  • Workouts are Monday-Friday. Workouts are posted between 7 and 8pm EST the night before.
  • Read Here for what to expect each day of the week.
  • Warm-Ups are not included. Need some Warm-up Ideas? Click Here
  • Finally, if you enjoy the workouts, please share them!


Get Swole Friday

1ADB Bench Pressx 25, 20, 15, 10, 5
1BPull-upsx 15, 12, 9, 6, 3
2ASA DB Shoulder Press4 x 8
2BLat Pulldown4 x 8
3ADiamond Pushups3 x 12
3BWeighted Crunches3 x 25
4AHammer Curl3 x 12
4BDB Skull Crushers3 x 12

Coach’s Notes:

Sets of 25 and 20 are going to be very foreign for most of us. Don’t overthink them. It’s better to be a little bit light and finish the entire set of 25 than starting too heavy and crashing and burning.

If you don’t have access to a Lat Pulldown Machine here are some options to sub for Lat Pulldowns, or consider making your own DIY version for cheap.

Finish the week STRONG and have a great weekend!

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