Athletic Power

Build explosive power for sports performance. Jump higher, run faster, hit harder. This isn't bodybuilding, it's athletic development for functional beasts.

AdvancedStandard sessionsstrengthfunctional
Days a week3
Exercises15
Focus4muscles

Who it's for

A 3-day advanced program with extra work for quadriceps, hamstrings, shoulders and back: 15 exercises across 3 sessions a week.

Focus muscles: Quadriceps, Hamstrings, Shoulders, Back. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

3 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Lower Power

Explosive lower body

  1. 1Barbell Back Squat
  2. 2Barbell Deadlift
  3. 3Barbell Front Squat
  4. 4Jump Squats
  5. 5Barbell Romanian Deadlift

Day 2

Upper Power

Explosive upper body

  1. 1Barbell Push Press
  2. 2Barbell Bench Press
  3. 3Pull-ups
  4. 4Barbell Bent-Over Row
  5. 5Barbell Overhead Press

Day 3

Total Power

Full body explosiveness

  1. 1Barbell Deadlift
  2. 2Barbell Upright Row
  3. 3Barbell Overhead Press
  4. 4Jump Squats
  5. 5Barbell Bent-Over Row

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Glutes19.5Optimal
Back16.5Optimal
Quadriceps16.5Optimal
Hamstrings13.5Optimal
Shoulders13.5Optimal
Lats9Moderate
Traps9Moderate
Abs6Moderate
Biceps6Moderate
Triceps6Moderate
Calves3Maintenance
Chest3Maintenance

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Run this program free.

Start Athletic Power in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

Start training freeCompare the plans