Timesaver Plus
Four days of compound movements with minimal fluff. Perfect for the busy bro who wants results without living in the gym. Quick, effective, and straight to the point.
Who it's for
A 4-day intermediate program with extra work for chest, back, quadriceps and hamstrings: 12 exercises across 4 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
4 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Upper Power
Upper body compounds
Day 2
Lower Power
Lower body compounds
Day 3
Pull Focus
Pulling compounds
Day 4
Push Focus
Pushing 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 | 13.5 | Moderate |
| Glutes | 10.5 | Moderate |
| Shoulders | 10.5 | Moderate |
| Chest | 9 | Moderate |
| Lats | 9 | Moderate |
| Triceps | 9 | Moderate |
| Hamstrings | 7.5 | Moderate |
| Quadriceps | 7.5 | Maintenance |
| Abs | 4.5 | Moderate |
| Biceps | 4.5 | Moderate |
| Traps | 3 | Maintenance |
Similar programs
Run this program free.
Start Timesaver Plus in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.