Joe Swanson 3 Day Split

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Chest Press (Machine)

Shoulder Press (Machine)

Pec Deck (Machine)

Lat Pulldown

Seated Row (Machine)

Bicep Curl (Machine)

Abs Crunch (Machine)

Push Focused

Pulldown (Chin Up Grip)

Tricep Extension (Machine)

Pull Focused

Reverse Pec Deck

Hypertrophy Focused

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