Full Body Madness

Six days of full body training. Maximum frequency on every muscle for those with elite recovery. Not for beginners or the faint of heart.

AdvancedLong sessionsstrengthfunctionalpowerbuilding
Days a week6
Exercises24
Focus5muscles

Who it's for

A 6-day advanced program with extra work for chest, back, quadriceps, hamstrings and shoulders: 24 exercises across 6 sessions a week.

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

The week

6 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. 4Dumbbell Lateral Raise

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. 2Leg Press
  3. 3Dips
  4. 4Dumbbell Hammer Curl

Day 6

Full Body F

Volume work

  1. 1Dumbbell Lunge
  2. 2Dumbbell Bench Press
  3. 3Dumbbell Row
  4. 4Barbell 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
Back19.5Optimal
Chest18High
Shoulders18Optimal
Biceps16.5High
Glutes16.5Optimal
Triceps16.5High
Lats13.5Optimal
Quadriceps13.5Optimal
Hamstrings10.5Optimal
Abs4.5Moderate
Traps3Maintenance
Calves1.5Maintenance
Forearms1.5Maintenance

Similar programs

Run this program free.

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

Start training freeCompare the plans