Timesaver Express
Three compound movements per day for busy bros who still want gains. In and out in 30-45 minutes with zero fluff. Perfect for lunch break lifters.
Who it's for
A 3-day intermediate program with extra work for chest, back and quadriceps: 9 exercises across 3 sessions a week.
Focus muscles: Chest, Back, Quadriceps. 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
Push & Squat
Chest focus with squats
Day 2
Pull & Hinge
Back focus with deadlifts
Day 3
Full Power
Total body compounds
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.
| Muscle | Sets | Zone |
|---|---|---|
| Back | 10.5 | Moderate |
| Glutes | 10.5 | Moderate |
| Hamstrings | 7.5 | Moderate |
| Quadriceps | 7.5 | Maintenance |
| Shoulders | 7.5 | Maintenance |
| Lats | 6 | Maintenance |
| Abs | 4.5 | Moderate |
| Triceps | 4.5 | Maintenance |
| Biceps | 3 | Maintenance |
| Chest | 3 | Maintenance |
| Traps | 3 | Maintenance |
Similar programs
Run this program free.
Start Timesaver Express in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.