Program Description
The Atlas program is a focused, one-week training plan designed to build strength and enhance body control through a combination of bodyweight and barbell exercises. With three sessions per week, you'll tackle powerful movements like Clap Push Ups and Handstand Push Ups to target your chest and shoulders, while also incorporating Hip Thrusts for glute development. Each workout is crafted to challenge your limits and improve your performance, making it ideal for those looking to elevate their fitness game. Get ready to push your boundaries and achieve impressive results!
Program Overview
- LevelNovice, Beginner
- GoalAthletics, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout30 minutes
- CreatedSep 02, 2025 07:36
- Last EditedSep 06, 2025 10:32
Summary
Unleash your strength with the Atlas program, a focused one-week training plan designed for those ready to elevate their bodyweight and barbell skills. With three intense sessions each week, you'll tackle powerful exercises like Clap Push Ups and Hip Thrusts, targeting your chest, shoulders, and glutes. This program is perfect for garage gym enthusiasts looking to build muscle and improve overall performance. Get ready to push your limits and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
26.4%
Front Delts
24.5%
Chest
18.9%
Glutes
9.4%
Middle Delts
7.5%
Rear Delts
5.7%
Hamstrings
3.8%
Lower Back
1.9%
Abs
1.9%
