Obliques exercises.
6 exercises that put obliques first, and the weekly set targets Swole.fit uses to grow them.
How many sets a week for obliques?
Swole.fit plans 4 hard sets a week as the point where obliques starts to grow, 6 to 12 sets as the sweet spot for most lifters, and 16 as the most you can usually recover from. Indirect work from other lifts is enough to keep what you built. Sets where obliques only helps count as half a set.
Compound obliques exercises
Multi-joint lifts. Heavier loads, more muscle per set, and the backbone of a plan.
Isolation obliques exercises
Single-joint moves. Less fatigue per set, so they fill the gap between growth and the recovery limit.
Lifts where obliques helps
Each set of these counts as half a set toward your weekly total.
Programs that bring up obliques
Free splits from the Swole.fit library with extra focus here.
Let the app count your obliques sets.
Swole.fit tallies every set for obliques across the week, shows where you sit against these targets and adds volume as the cycle builds.