Full Body Assault

Five days of full body training for maximum frequency on every muscle. Advanced program for those who recover like wolverine.

AdvancedLong sessionsstrengthfunctional
Days a week5
Exercises20
Focus4muscles

Who it's for

A 5-day advanced program with extra work for chest, back, quadriceps and hamstrings: 20 exercises across 5 sessions a week.

Focus muscles: Chest, Back, Quadriceps, Hamstrings. 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

Full Body A

Squat focus

  1. 1Barbell Back Squat
  2. 2Barbell Bench Press
  3. 3Barbell Bent-Over Row
  4. 4Dumbbell Shoulder Press

Day 2

Full Body B

Deadlift focus

  1. 1Barbell Deadlift
  2. 2Dumbbell Incline Press
  3. 3Pull-ups
  4. 4Barbell Curl

Day 3

Full Body C

Bench focus

  1. 1Barbell Bench Press
  2. 2Barbell Romanian Deadlift
  3. 3Lat Pulldown
  4. 4Leg Press

Day 4

Full Body D

Front squat focus

  1. 1Barbell Front Squat
  2. 2Dumbbell Bench Press
  3. 3Cable Row
  4. 4Cable Tricep Pushdown

Day 5

Full Body E

Overhead focus

  1. 1Barbell Overhead Press
  2. 2Dumbbell Lunge
  3. 3Dips
  4. 4Dumbbell 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
Back16.5Optimal
Glutes16.5Optimal
Chest15Optimal
Triceps15Optimal
Quadriceps13.5Optimal
Shoulders13.5Optimal
Biceps12Optimal
Hamstrings10.5Optimal
Lats10.5Moderate
Abs4.5Moderate
Traps3Maintenance
Calves1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

Start Full Body Assault in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

Start training freeCompare the plans