Functional Mass

Build muscle that actually works. Athletic movements combined with hypertrophy work. You'll look good and move better. Form AND function.

IntermediateStandard sessionsfunctionalhypertrophy
Days a week4
Exercises18
Focus4muscles

Who it's for

A 4-day intermediate program with extra work for quadriceps, back, shoulders and hamstrings: 18 exercises across 4 sessions a week.

Focus muscles: Quadriceps, Back, Shoulders, 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

Power Day

Explosive movements

  1. 1Barbell Deadlift
  2. 2Barbell Push Press
  3. 3Jump Squats
  4. 4Barbell Overhead Press

Day 2

Strength Day

Heavy compounds

  1. 1Barbell Back Squat
  2. 2Barbell Bench Press
  3. 3Barbell Deadlift
  4. 4Pull-ups

Day 3

Hypertrophy Day

Volume work

  1. 1Dumbbell Incline Press
  2. 2Cable Row
  3. 3Dumbbell Shoulder Press
  4. 4Dumbbell Lunge
  5. 5Dumbbell Hammer Curl

Day 4

Movement Day

Athletic patterns

  1. 1Barbell Upright Row
  2. 2Barbell Front Squat
  3. 3Barbell Romanian Deadlift
  4. 4Barbell Bent-Over Row
  5. 5Barbell Overhead Press

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
Glutes19.5Optimal
Shoulders18Optimal
Back16.5Optimal
Quadriceps16.5Optimal
Hamstrings13.5Optimal
Biceps9Optimal
Triceps9Moderate
Lats7.5Maintenance
Traps7.5Moderate
Abs6Moderate
Chest6Maintenance
Calves3Maintenance
Forearms1.5Maintenance

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Run this program free.

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

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