The Swing

For advanced lifters who have trained in the gym for muscle gain for a long time and are ready to come in four times a week. Two upper-body workouts and two lower-body workouts. Three stages: in Base the load rises, in Build it moves in a wave with a step back, and in Peak it drops at the end of the stage before the next round. In Build and Peak, isolation exercises are taken closer to failure. The exercises stay the same across all three stages, and your maxes on them carry over from stage to stage.

The workouts alternate: one trains the upper body, the next the lower body, so every muscle is loaded twice a week. With half the body per session, each muscle gets more sets than in a full-body workout, and the session stays a manageable length. Compound lifts are done for 10 reps in Base and 8 in Build and Peak, isolation exercises for 12 and 10, abs for 15. The app calculates the weight for each set from your max.

Method: Upper/lower split.
The workouts alternate between the upper and lower body, and every muscle works twice a week. Training half the body per session gives each muscle more sets while keeping the workout a manageable length. Weighted exercises are done for 8–12 reps and abs for 15; in Build and Peak, isolation exercises are taken closer to failure.

What studies found:

• With weekly volume equal, training frequency has little effect on muscle growth (Schoenfeld et al., 2019)
• Muscle growth increases with volume, and each extra set adds less than the one before (Pelland et al., 2026)
• For trained lifters, 12–20 sets per muscle a week work for muscle growth (Baz-Valle et al., 2022)
• Training a muscle twice a week produces more growth than once a week (Schoenfeld et al., 2016)

The studies tested the principles; the program itself has not been tested in this form.