Train by muscle.
Every muscle group, the lifts that hit it hardest and how many hard sets a week it takes to grow.
Upper body
- Chest29 exercises, sweet spot 10-16 sets a week
- Back20 exercises, sweet spot 14-20 sets a week
- Shoulders31 exercises, sweet spot 12-20 sets a week
- Biceps17 exercises, sweet spot 8-14 sets a week
- Triceps19 exercises, sweet spot 10-16 sets a week
- Forearms6 exercises, sweet spot 8-12 sets a week
- Traps9 exercises, sweet spot 12-16 sets a week
- Lats14 exercises, sweet spot 12-18 sets a week
Lower body
Core
Volume, counted for you.
Log your sets and Swole.fit shows exactly where each muscle sits against its targets, every week.