Free workout programs.
72 splits from 3 to 6 days a week. Every exercise for every day, and the weekly sets each muscle gets. Pick one and Swole.fit runs the progression.
3-day workout splits
- Arm BlasterBeginner, biceps, triceps, shoulders
- Athletic PowerAdvanced, quadriceps, hamstrings, shoulders, back
- Beach EmergencyBeginner, chest, shoulders, biceps
- Core FourIntermediate, chest, back, shoulders, quadriceps
- Deadlift ReligionIntermediate, back, hamstrings, glutes
- Full Body PowerBeginner, chest, back, quadriceps, hamstrings
- Glute LabIntermediate, glutes, hamstrings, quadriceps
- Leg DestroyerIntermediate, quadriceps, hamstrings, glutes
- Minimalist GainsBeginner, chest, back, quadriceps, hamstrings
- Old School StrongBeginner, chest, back, quadriceps, hamstrings
- Pull DominationIntermediate, back, biceps
- Pump & CircumstanceBeginner, chest, back, shoulders, biceps, triceps
- Push PowerIntermediate, chest, triceps
- Push Pull LegsIntermediate, chest, back, shoulders, quadriceps
- Timesaver ExpressIntermediate, chest, back, quadriceps
- Upper AntagonistIntermediate, chest, back
- Upper Body ClassicBeginner, chest, back, shoulders
- Weekend WarriorIntermediate, chest, back, shoulders, quadriceps
4-day workout splits
- Arm & Delt DestroyerIntermediate, biceps, triceps, shoulders
- Arms RaceIntermediate, biceps, triceps
- Back AttackIntermediate, back, biceps
- Bench BroIntermediate, chest, triceps
- Full Body FrequencyIntermediate, chest, back, quadriceps, hamstrings
- Functional MassIntermediate, quadriceps, back, shoulders, hamstrings
- Heavy LightIntermediate, chest, back, quadriceps, hamstrings
- Leg SpecializationAdvanced, quadriceps, hamstrings, glutes
- Powerbuilder ClassicIntermediate, chest, back, quadriceps, shoulders
- Pull PowerIntermediate, back, biceps
- Push Pull Legs UpperIntermediate, chest, back, shoulders, quadriceps
- Push SpecializationIntermediate, chest, triceps
- Shoulder BoulderIntermediate, shoulders, triceps
- Squat ScienceAdvanced, quadriceps, glutes, hamstrings
- Timesaver PlusIntermediate, chest, back, quadriceps, hamstrings
- Upper AntagonistIntermediate, chest, back
- Upper/Lower ClassicIntermediate, chest, back, shoulders
- Volume AscendingAdvanced, chest, back, shoulders, quadriceps
5-day workout splits
- Arm & Boulder ShouldersIntermediate, biceps, triceps, shoulders
- Chest QuestIntermediate, chest, triceps
- Classic PhysiqueIntermediate, chest, back, shoulders, biceps, triceps
- Corporate CrusherIntermediate, chest, back, shoulders, quadriceps
- Full Body AssaultAdvanced, chest, back, quadriceps, hamstrings
- Leg DestroyerAdvanced, quadriceps, hamstrings, glutes
- Leg LegendsAdvanced, quadriceps, hamstrings, glutes
- Peak WeekAdvanced, chest, back, shoulders, biceps, triceps
- Posterior PowerIntermediate, glutes, hamstrings, back
- Pull MasteryAdvanced, back, biceps
- Pull ParadiseIntermediate, back, biceps
- Push DominationAdvanced, chest, triceps
- Push Pull Legs Upper LowerIntermediate, chest, back, shoulders, quadriceps
- Push Pull PowerAdvanced, chest, back
- Shoulder SalvationIntermediate, shoulders, triceps
- Strength CircuitAdvanced, chest, back, quadriceps, shoulders
- Upper Body BlastIntermediate, chest, back, shoulders, biceps, triceps
- Volume VortexIntermediate, chest, back, shoulders, quadriceps
6-day workout splits
- Arnold Split PlusIntermediate, chest, back, shoulders, biceps, triceps
- Bench ManiacAdvanced, chest, triceps
- Cardio HaterIntermediate, chest, back, shoulders, biceps, triceps, forearms, traps, lats, quadriceps, hamstrings, glutes, calves, hip flexors, adductors, abs, obliques, lower back
- Deadlift DestroyerAdvanced, back, hamstrings, glutes
- Full Body MadnessAdvanced, chest, back, quadriceps, hamstrings, shoulders
- Functional AthleteIntermediate, chest, back, shoulders, biceps, triceps, forearms, traps, lats, quadriceps, hamstrings, glutes, calves, hip flexors, adductors, abs, obliques, lower back
- Guns & BouldersIntermediate, biceps, triceps, shoulders
- Leg ApocalypseAdvanced, quadriceps, hamstrings, glutes
- Minimalist BeastAdvanced, chest, back, shoulders, biceps, triceps, forearms, traps, lats, quadriceps, hamstrings, glutes, calves, hip flexors, adductors, abs, obliques, lower back
- Old School CoolIntermediate, chest, back, shoulders, biceps, triceps, forearms, traps, lats, quadriceps, hamstrings, glutes, calves, hip flexors, adductors, abs, obliques, lower back
- Pull DynastyAdvanced, back, biceps
- Push AnnihilationAdvanced, chest, triceps
- Push Pull LegsIntermediate, chest, back, shoulders, quadriceps, hamstrings
- Push Pull SupremeAdvanced, chest, back
- Squat UniversityAdvanced, quadriceps, glutes, hamstrings
- Timesaver SupremeIntermediate, chest, back, quadriceps
- Upper Body EliteIntermediate, chest, back, shoulders, biceps, triceps
- Volume PsychoAdvanced, chest, back, shoulders, biceps, triceps, forearms, traps, lats, quadriceps, hamstrings, glutes, calves, hip flexors, adductors, abs, obliques, lower back
A program is only as good as the progression.
Swole.fit picks your weights, adds sets as the weeks build and schedules the deload. Free.