Beach Emergency

Summer's here and you forgot to get jacked. Emergency upper body specialization while maintaining just enough leg work to not look ridiculous. Desperation gains activated.

BeginnerStandard sessionshypertrophy
Days a week3
Exercises17
Focus3muscles

Who it's for

A 3-day beginner program with extra work for chest, shoulders and biceps: 17 exercises across 3 sessions a week.

Focus muscles: Chest, Shoulders, Biceps. 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

Beach Muscles Heavy

Chest and shoulders focus

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press
  4. 4Dumbbell Lateral Raise
  5. 5Barbell Curl
  6. 6Barbell Back Squat

Day 2

Back & Legs Minimal

Maintenance work

  1. 1Pull-ups
  2. 2Barbell Bent-Over Row
  3. 3Barbell Deadlift
  4. 4Leg Press
  5. 5Barbell Romanian Deadlift

Day 3

Beach Muscles Pump

Upper body volume blast

  1. 1Dumbbell Bench Press
  2. 2Cable Fly
  3. 3Cable Lateral Raise
  4. 4Dumbbell Hammer Curl
  5. 5Cable Rope Curl
  6. 6Dips

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
Chest15Optimal
Shoulders15Optimal
Biceps12Optimal
Glutes12Optimal
Back10.5Moderate
Hamstrings9Moderate
Triceps9Moderate
Quadriceps7.5Maintenance
Lats6Maintenance
Traps3Maintenance
Abs1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

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

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