Full Body Power

Hit everything, every session. Maximum frequency for maximum gains. Perfect for beginners or anyone who wants efficient, total-body development.

BeginnerShort sessionsstrengthfunctional
Days a week3
Exercises15
Focus4muscles

Who it's for

A 3-day beginner program with extra work for chest, back, quadriceps and hamstrings: 15 exercises across 3 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

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

Day 1

Full Body A

Squat-focused full body

  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-focused full body

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

Day 3

Full Body C

Balanced full body

  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
Back12Moderate
Biceps10.5Optimal
Glutes10.5Moderate
Quadriceps10.5Moderate
Shoulders10.5Moderate
Triceps10.5Optimal
Chest9Moderate
Lats7.5Maintenance
Hamstrings6Moderate
Abs4.5Moderate
Traps3Maintenance
Forearms1.5Maintenance

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Run this program free.

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

Start training freeCompare the plans