Full Body Frequency

Hit every muscle four times per week for maximum growth stimulus. Perfect for intermediate lifters who recover well and want accelerated gains.

IntermediateShort sessionshypertrophystrength
Days a week4
Exercises20
Focus4muscles

Who it's for

A 4-day intermediate program with extra work for chest, back, quadriceps and hamstrings: 20 exercises across 4 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

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

Day 1

Full Body A

Squat emphasis

  1. 1Barbell Back Squat
  2. 2Barbell Bench Press
  3. 3Barbell Bent-Over Row
  4. 4Dumbbell Shoulder Press
  5. 5Barbell Curl

Day 2

Full Body B

Deadlift emphasis

  1. 1Barbell Deadlift
  2. 2Dumbbell Incline Press
  3. 3Pull-ups
  4. 4Leg Press
  5. 5Cable Tricep Pushdown

Day 3

Full Body C

Bench emphasis

  1. 1Barbell Bench Press
  2. 2Barbell Romanian Deadlift
  3. 3Lat Pulldown
  4. 4Dumbbell Lunge
  5. 5Dumbbell Lateral Raise

Day 4

Full Body D

Balanced volume

  1. 1Barbell Front Squat
  2. 2Dumbbell Bench Press
  3. 3Cable Row
  4. 4Barbell Overhead Press
  5. 5Dumbbell 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
Shoulders15Optimal
Quadriceps13.5Optimal
Biceps12Optimal
Chest12Optimal
Triceps12Optimal
Hamstrings10.5Optimal
Lats10.5Moderate
Abs4.5Moderate
Traps3Maintenance
Calves1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

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

Start training freeCompare the plans