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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 23, 2025 05:25
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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