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Joe Swanson 3 Day Split

by Jordan E.

Program Description

The Joe Swanson Lifting Program is designed to help individuals build maximum upper-body strength and hypertrophy using wheelchair-safe, machine-only exercises. The program focuses on chest, shoulders, arms, back, and core development through a combination of heavy compound presses, pulling movements, and high-volume pump work, ensuring safe, effective, and progressive training for all ability levels.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 23, 2025 03:48
  • Last Edited
    Aug 31, 2025 07:07

Summary

Unlock your strength potential with the Joe Swanson 3 Day Split, a comprehensive 9-week program designed for those ready to elevate their training. This program focuses on a balanced push-pull split, targeting major muscle groups with a mix of machine and free weight exercises. Train three days a week, maximizing your results with structured workouts that include essential movements like the Chest Press, Lat Pulldown, and Bicep Curl. Perfect for anyone looking to build muscle and enhance overall fitness, this program is your roadmap to success in the gym.
Muscle Engagement
Front
Back
MuscleSet
Chest
19.1%
Biceps
16.6%
Triceps
13.4%
Front Delts
13.4%
Lats
12.2%
Upper Back
9%
Rear Delts
6.4%
Abs
4.8%
Middle Delts
3.2%
Forearms
1.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Seated Row (Machine)
3
12 reps
RPE 7
6
Bicep Curl (Machine)
3
12 reps
RPE 7
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 7.5
2
Shoulder Press (Machine)
4
12 reps
RPE 7.5
3
Pec Deck (Machine)
4
12 reps
RPE 7.5
4
Lat Pulldown
4
12 reps
RPE 7.5
5
Seated Row (Machine)
4
12 reps
RPE 7.5
6
Bicep Curl (Machine)
4
12 reps
RPE 7.5
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12 reps
RPE 8
2
Shoulder Press (Machine)
5
12 reps
RPE 8
3
Pec Deck (Machine)
5
12 reps
RPE 8
4
Lat Pulldown
5
12 reps
RPE 8
5
Seated Row (Machine)
5
12 reps
RPE 8
6
Bicep Curl (Machine)
5
12 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Machine)
3
10 reps
RPE 7
6
Bicep Curl (Machine)
3
10 reps
RPE 7
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 7.5
2
Shoulder Press (Machine)
4
10 reps
RPE 7.5
3
Pec Deck (Machine)
4
10 reps
RPE 7.5
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Row (Machine)
4
10 reps
RPE 7.5
6
Bicep Curl (Machine)
4
10 reps
RPE 7.5
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
RPE 8
2
Shoulder Press (Machine)
5
10 reps
RPE 8
3
Pec Deck (Machine)
5
10 reps
RPE 8
4
Lat Pulldown
5
10 reps
RPE 8
5
Seated Row (Machine)
5
10 reps
RPE 8
6
Bicep Curl (Machine)
5
10 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 7
2
Shoulder Press (Machine)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
8 reps
RPE 7
4
Lat Pulldown
3
8 reps
RPE 7
5
Seated Row (Machine)
3
8 reps
RPE 7
6
Bicep Curl (Machine)
3
8 reps
RPE 7
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 7.5
2
Shoulder Press (Machine)
4
8 reps
RPE 7.5
3
Pec Deck (Machine)
4
8 reps
RPE 7.5
4
Lat Pulldown
4
8 reps
RPE 7.5
5
Seated Row (Machine)
4
8 reps
RPE 7.5
6
Bicep Curl (Machine)
4
8 reps
RPE 7.5
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 8
2
Shoulder Press (Machine)
5
8 reps
RPE 8
3
Pec Deck (Machine)
5
8 reps
RPE 8
4
Lat Pulldown
5
8 reps
RPE 8
5
Seated Row (Machine)
5
8 reps
RPE 8
6
Bicep Curl (Machine)
5
8 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Pulldown (Chin Up Grip)
3
12 reps
RPE 7
3
Bicep Curl (Machine)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Extension (Machine)
3
12 reps
RPE 7
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7.5
2
Pulldown (Chin Up Grip)
4
12 reps
RPE 7.5
3
Bicep Curl (Machine)
4
12 reps
RPE 7.5
4
Chest Press (Machine)
4
12 reps
RPE 7.5
5
Pec Deck (Machine)
4
12 reps
RPE 7.5
6
Tricep Extension (Machine)
4
12 reps
RPE 7.5
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 8
2
Pulldown (Chin Up Grip)
5
12 reps
RPE 8
3
Bicep Curl (Machine)
5
12 reps
RPE 8
4
Chest Press (Machine)
5
12 reps
RPE 8
5
Pec Deck (Machine)
5
12 reps
RPE 8
6
Tricep Extension (Machine)
5
12 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Pulldown (Chin Up Grip)
3
10 reps
RPE 7
3
Bicep Curl (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 7
5
Pec Deck (Machine)
3
10 reps
RPE 7
6
Tricep Extension (Machine)
3
10 reps
RPE 7
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7.5
2
Pulldown (Chin Up Grip)
4
10 reps
RPE 7.5
3
Bicep Curl (Machine)
4
10 reps
RPE 7.5
4
Chest Press (Machine)
4
10 reps
RPE 7.5
5
Pec Deck (Machine)
4
10 reps
RPE 7.5
6
Tricep Extension (Machine)
4
10 reps
RPE 7.5
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Pulldown (Chin Up Grip)
5
10 reps
RPE 8
3
Bicep Curl (Machine)
5
10 reps
RPE 8
4
Chest Press (Machine)
5
10 reps
RPE 8
5
Pec Deck (Machine)
5
10 reps
RPE 8
6
Tricep Extension (Machine)
5
10 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Pulldown (Chin Up Grip)
3
8 reps
RPE 7
3
Bicep Curl (Machine)
3
8 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 7
5
Pec Deck (Machine)
3
8 reps
RPE 7
6
Tricep Extension (Machine)
3
8 reps
RPE 7
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7.5
2
Pulldown (Chin Up Grip)
4
8 reps
RPE 7.5
3
Bicep Curl (Machine)
4
8 reps
RPE 7.5
4
Chest Press (Machine)
4
8 reps
RPE 7.5
5
Pec Deck (Machine)
4
8 reps
RPE 7.5
6
Tricep Extension (Machine)
4
8 reps
RPE 7.5
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 8
2
Pulldown (Chin Up Grip)
5
8 reps
RPE 8
3
Bicep Curl (Machine)
5
8 reps
RPE 8
4
Chest Press (Machine)
5
8 reps
RPE 8
5
Pec Deck (Machine)
5
8 reps
RPE 8
6
Tricep Extension (Machine)
5
8 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Reverse Pec Deck
4
10 reps
RPE 7.5
4
Bicep Curl (Machine)
4
10 reps
RPE 7.5
5
Tricep Extension (Machine)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Reverse Pec Deck
4
10 reps
RPE 7.5
4
Bicep Curl (Machine)
4
10 reps
RPE 7.5
5
Tricep Extension (Machine)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Reverse Pec Deck
4
10 reps
RPE 7.5
4
Bicep Curl (Machine)
4
10 reps
RPE 7.5
5
Tricep Extension (Machine)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Reverse Pec Deck
4
10 reps
RPE 7.5
4
Bicep Curl (Machine)
4
10 reps
RPE 7.5
5
Tricep Extension (Machine)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Reverse Pec Deck
4
10 reps
RPE 7.5
4
Bicep Curl (Machine)
4
10 reps
RPE 7.5
5
Tricep Extension (Machine)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Reverse Pec Deck
4
10 reps
RPE 7.5
4
Bicep Curl (Machine)
4
10 reps
RPE 7.5
5
Tricep Extension (Machine)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Reverse Pec Deck
4
10 reps
RPE 7.5
4
Bicep Curl (Machine)
4
10 reps
RPE 7.5
5
Tricep Extension (Machine)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Reverse Pec Deck
4
10 reps
RPE 7.5
4
Bicep Curl (Machine)
4
10 reps
RPE 7.5
5
Tricep Extension (Machine)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 7.5
2
Pec Deck (Machine)
4
10 reps
RPE 7.5
3
Reverse Pec Deck
4
10 reps
RPE 7.5
4
Bicep Curl (Machine)
4
10 reps
RPE 7.5
5
Tricep Extension (Machine)
4
10 reps
RPE 7.5
Week 1
1 / 9 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
12 Reps
@7
2
Shoulder Press (Machine)
3 Sets
12 Reps
@7
3
Pec Deck (Machine)
3 Sets
12 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Seated Row (Machine)
3 Sets
12 Reps
@7
6
Bicep Curl (Machine)
3 Sets
12 Reps
@7
7
Abs Crunch (Machine)
3 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Pulldown (Chin Up Grip)
3 Sets
12 Reps
@7
3
Bicep Curl (Machine)
3 Sets
12 Reps
@7
4
Chest Press (Machine)
3 Sets
12 Reps
@7
5
Pec Deck (Machine)
3 Sets
12 Reps
@7
6
Tricep Extension (Machine)
3 Sets
12 Reps
@7
7
Abs Crunch (Machine)
3 Sets
AMRAP
@10
Day 3
1
Chest Press (Machine)
4 Sets
10 Reps
@7.5
2
Pec Deck (Machine)
4 Sets
10 Reps
@7.5
3
Reverse Pec Deck
4 Sets
10 Reps
@7.5
4
Bicep Curl (Machine)
4 Sets
10 Reps
@7.5
5
Tricep Extension (Machine)
4 Sets
10 Reps
@7.5