Guns & Boulders

Six days to forge arms that stretch sleeves and shoulders that need custom shirts. Maximum arm and delt frequency for freaky development.

IntermediateLong sessionshypertrophy
Days a week6
Exercises19
Focus3muscles

Who it's for

A 6-day intermediate program with extra work for biceps, triceps and shoulders: 19 exercises across 6 sessions a week.

Focus muscles: Biceps, Triceps, 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

Shoulders Heavy

Heavy shoulders

  1. 1Barbell Overhead Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Lateral Raise

Day 2

Back & Chest

Upper maintenance

  1. 1Barbell Bench Press
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row

Day 3

Arms Heavy

Heavy arms

  1. 1Barbell Curl
  2. 2Barbell Close-Grip Bench Press
  3. 3Dumbbell Hammer Curl

Day 4

Legs

Lower body

  1. 1Barbell Back Squat
  2. 2Barbell Deadlift
  3. 3Leg Press

Day 5

Shoulders Volume

Shoulder pump

  1. 1Cable Lateral Raise
  2. 2Cable Face Pull
  3. 3Barbell Upright Row

Day 6

Arms Volume

Arm finisher

  1. 1Cable Rope Curl
  2. 2Cable Tricep Pushdown
  3. 3Dumbbell Overhead Tricep Extension
  4. 4Dumbbell Preacher 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
Shoulders21High
Biceps16.5High
Triceps13.5Optimal
Back10.5Moderate
Glutes9Moderate
Quadriceps7.5Maintenance
Traps7.5Moderate
Hamstrings6Moderate
Lats6Maintenance
Chest4.5Maintenance
Abs3Maintenance
Forearms1.5Maintenance

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Run this program free.

Start Guns & Boulders in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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