Core Four

Built around the four horsemen of gains: squat, bench, deadlift, and overhead press. Everything else is just assistance work. Powerlifting meets simplicity.

IntermediateStandard sessionsstrengthpowerbuilding
Days a week3
Exercises15
Focus4muscles

Who it's for

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

Focus muscles: Chest, Back, Shoulders, Quadriceps. 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

Squat & Bench

Lower and upper power

  1. 1Barbell Back Squat
  2. 2Barbell Bench Press
  3. 3Leg Press
  4. 4Dumbbell Incline Press
  5. 5Leg Extension

Day 2

Deadlift & Press

Pull and overhead focus

  1. 1Barbell Deadlift
  2. 2Barbell Overhead Press
  3. 3Barbell Romanian Deadlift
  4. 4Dumbbell Shoulder Press
  5. 5Pull-ups

Day 3

Volume Day

Higher rep main lifts

  1. 1Barbell Front Squat
  2. 2Barbell Close-Grip Bench Press
  3. 3Barbell Stiff-Leg Deadlift
  4. 4Barbell Push Press
  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
Glutes15Optimal
Quadriceps15Optimal
Shoulders13.5Optimal
Back12Moderate
Hamstrings12Optimal
Triceps10.5Optimal
Chest7.5Maintenance
Lats6Maintenance
Abs4.5Moderate
Biceps3Maintenance
Traps3Maintenance

Similar programs

Run this program free.

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

Start training freeCompare the plans