Timesaver Supreme

Three compound exercises per day for efficiency freaks. Six days at 30 minutes each equals more gains than most get in 90-minute sessions.

IntermediateShort sessionsstrengthfunctional
Days a week6
Exercises18
Focus3muscles

Who it's for

A 6-day intermediate program with extra work for chest, back and quadriceps: 18 exercises across 6 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

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

Day 1

Push Quick

Fast push

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dips

Day 2

Pull Quick

Fast pull

  1. 1Barbell Deadlift
  2. 2Pull-ups
  3. 3Barbell Bent-Over Row

Day 3

Legs Quick

Fast legs

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Dumbbell Lunge

Day 4

Push Quick 2

Fast push repeat

  1. 1Dumbbell Incline Press
  2. 2Barbell Overhead Press
  3. 3Barbell Close-Grip Bench Press

Day 5

Pull Quick 2

Fast pull repeat

  1. 1Barbell Bent-Over Row
  2. 2Lat Pulldown
  3. 3Barbell Curl

Day 6

Legs Quick 2

Fast legs repeat

  1. 1Barbell Front Squat
  2. 2Leg Press
  3. 3Barbell Stiff-Leg Deadlift

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
Back18Optimal
Glutes18Optimal
Hamstrings13.5Optimal
Quadriceps13.5Optimal
Lats12Optimal
Shoulders12Optimal
Triceps12Optimal
Chest10.5Optimal
Biceps9Optimal
Abs4.5Moderate
Traps4.5Maintenance
Calves1.5Maintenance

Similar programs

Run this program free.

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

Start training freeCompare the plans