Corporate Crusher

Designed for the office warrior who hits the gym at lunch. Quick sessions that fit in an hour including shower time. Get swole between meetings.

IntermediateShort sessionsstrengthhypertrophy
Days a week5
Exercises15
Focus4muscles

Who it's for

A 5-day intermediate program with extra work for chest, back, shoulders and quadriceps: 15 exercises across 5 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

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

Day 1

Monday Chest

Quick chest blast

  1. 1Barbell Bench Press
  2. 2Dumbbell Incline Press
  3. 3Cable Fly

Day 2

Tuesday Back

Quick back work

  1. 1Pull-ups
  2. 2Barbell Bent-Over Row
  3. 3Lat Pulldown

Day 3

Wednesday Legs

Quick leg session

  1. 1Barbell Back Squat
  2. 2Leg Press
  3. 3Barbell Romanian Deadlift

Day 4

Thursday Shoulders

Quick shoulder work

  1. 1Barbell Overhead Press
  2. 2Dumbbell Lateral Raise
  3. 3Cable Face Pull

Day 5

Friday Arms

Quick arm pump

  1. 1Barbell Curl
  2. 2Cable Tricep Pushdown
  3. 3Dumbbell Hammer Curl

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
Back12Moderate
Shoulders12Optimal
Biceps10.5Optimal
Chest9Moderate
Glutes9Moderate
Lats9Moderate
Triceps7.5Moderate
Hamstrings6Moderate
Quadriceps6Maintenance
Abs3Maintenance
Traps3Maintenance
Forearms1.5Maintenance

Similar programs

Run this program free.

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

Start training freeCompare the plans