Upper Body Classic

Balanced upper body development hitting all the glamour muscles. Perfect for beach season prep or when you just want to look jacked in a t-shirt.

BeginnerStandard sessionshypertrophy
Days a week3
Exercises18
Focus3muscles

Who it's for

A 3-day beginner program with extra work for chest, back and shoulders: 18 exercises across 3 sessions a week.

Focus muscles: Chest, Back, Shoulders. 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 Focus

Chest, shoulders, triceps emphasis

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press
  4. 4Dumbbell Lateral Raise
  5. 5Cable Tricep Pushdown
  6. 6Barbell Back Squat

Day 2

Legs

Lower body maintenance

  1. 1Barbell Deadlift
  2. 2Leg Press
  3. 3Barbell Romanian Deadlift
  4. 4Dumbbell Lunge
  5. 5Leg Curl
  6. 6Standing Calf Raise Machine

Day 3

Pull Focus

Back and biceps emphasis

  1. 1Pull-ups
  2. 2Barbell Bent-Over Row
  3. 3Lat Pulldown
  4. 4Cable Face Pull
  5. 5Barbell Curl
  6. 6Dumbbell Hammer 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
Back15Optimal
Glutes15Optimal
Hamstrings13.5Optimal
Shoulders12Optimal
Biceps10.5Optimal
Quadriceps10.5Moderate
Lats9Moderate
Triceps7.5Moderate
Chest6Maintenance
Calves4.5Maintenance
Traps4.5Maintenance
Abs1.5Maintenance
Forearms1.5Maintenance

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Run this program free.

Start Upper Body Classic in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

Start training freeCompare the plans