Classic Physique

Train like the golden era bodybuilders. Five days of classic movements and time-tested techniques. Build a timeless physique that would make Arnold proud.

IntermediateStandard sessionshypertrophy
Days a week5
Exercises25
Focus5muscles

Who it's for

A 5-day intermediate program with extra work for chest, back, shoulders, biceps and triceps: 25 exercises across 5 sessions a week.

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

The week

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

Day 1

Chest & Back

Arnold's favorite

  1. 1Barbell Bench Press
  2. 2Pull-ups
  3. 3Dumbbell Incline Press
  4. 4Barbell Bent-Over Row
  5. 5Cable Fly

Day 2

Legs

Wheels of steel

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press
  4. 4Leg Curl
  5. 5Standing Calf Raise Machine

Day 3

Shoulders & Arms

Beach muscles

  1. 1Barbell Overhead Press
  2. 2Dumbbell Lateral Raise
  3. 3Barbell Curl
  4. 4Cable Tricep Pushdown
  5. 5Dumbbell Hammer Curl

Day 4

Back & Biceps

Pull day classic

  1. 1Barbell Deadlift
  2. 2Lat Pulldown
  3. 3Cable Row
  4. 4Barbell Curl
  5. 5Cable Hammer Curl

Day 5

Chest & Triceps

Push day classic

  1. 1Dumbbell Bench Press
  2. 2Dips
  3. 3Cable Chest Press
  4. 4Barbell Close-Grip Bench Press
  5. 5Dumbbell Overhead Tricep Extension

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
Chest19.5High
Triceps19.5High
Biceps18High
Back16.5Optimal
Shoulders15Optimal
Glutes12Optimal
Hamstrings12Optimal
Lats10.5Moderate
Quadriceps7.5Maintenance
Abs3Maintenance
Calves3Maintenance
Forearms3Maintenance
Traps3Maintenance

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Run this program free.

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

Start training freeCompare the plans