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Sisyphus Training

by Luke R.

Program Description

Juicy and succulence

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2025 03:42
  • Last Edited
    Jan 13, 2026 09:21

Summary

Unleash your inner warrior with the **Kratos Fitness CALCULATE WEEK** program! This intense 6-day workout plan is designed to sculpt your upper body, targeting triceps, shoulders, chest, back, traps, and biceps, while incorporating core strength to enhance your overall performance. Each session is carefully structured with a mix of supersets and targeted exercises, ensuring you maximize muscle engagement and growth. Perfect for those ready to push their limits, this 1-week program will challenge you to elevate your fitness game and achieve impressive results. Get ready to transform your physique and crush your goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Triceps
8.5%
Lats
8.5%
Biceps
8.5%
Abs
8.2%
Forearms
7.1%
Front Delts
7.1%
Rear Delts
7.1%
Chest
7.1%
Glutes
5.7%
Middle Delts
5.7%
Hamstrings
5%
Quadriceps
5%
Lower Back
2.5%
Calves
2.1%
Abductors
1.4%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Hack Squat
2
8-10 reps
RPE 10
3
Hip Abductor (Machine)
2
12-14 reps
RPE 10
4A
Sissy Squat (Weighted)
3
AMRAP
RPE 10
4B
Standing Calf Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
7
Chest Fly (Machine)
2
8-10 reps
RPE 10
8
Side Bend (Dumbbell)
2
9-11 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
8-10 reps
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
3B
Pullover (Dumbbell)
2
7-9 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
13-15 reps
RPE 10
5
Wrist Curls
1
AMRAP
-
6
Bicep Curl (Dumbbell)
2
7-9 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
6-8 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5A
Shrug (Dumbbell)
2
8-10 reps
RPE 10
5B
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
7
Chest Fly (Machine)
2
8-10 reps
RPE 10
8
Side Bend (Dumbbell)
2
9-11 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
8-10 reps
RPE 10
3A
Rear Delt Fly (Dumbbell)
2
6-8 reps
RPE 10
3B
Pullover (Dumbbell)
2
7-9 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
13-15 reps
RPE 10
5
Wrist Curls
1
AMRAP
-
6
Bicep Curl (Dumbbell)
2
7-9 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
2
Hack Squat
2 Sets
8-10 Reps
@10
3
Hip Abductor (Machine)
2 Sets
12-14 Reps
@10
4A
Sissy Squat (Weighted)
3 Sets
AMRAP
@10
4B
Standing Calf Raise
3 Sets
10-12 Reps
@10
Day 2
1
Skull Crusher (Barbell)
2 Sets
6-8 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
3
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
5
Shrug (Dumbbell)
2 Sets
8-10 Reps
@10
6
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
7
Chest Fly (Machine)
2 Sets
8-10 Reps
@10
8
Side Bend (Dumbbell)
2 Sets
9-11 Reps
@10
Day 3
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@10
2
Seated Row (Machine)
2 Sets
8-10 Reps
@10
3A
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
7-9 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
13-15 Reps
@10
5
Wrist Curls
1 Set
AMRAP
-
6
Bicep Curl (Dumbbell)
2 Sets
7-9 Reps
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Rest
1 Set
-
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
6-8 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
3
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
5A
Shrug (Dumbbell)
2 Sets
8-10 Reps
@10
5B
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
6
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
7
Chest Fly (Machine)
2 Sets
8-10 Reps
@10
8
Side Bend (Dumbbell)
2 Sets
9-11 Reps
@10
Day 6
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@10
2
Seated Row (Machine)
2 Sets
8-10 Reps
@10
3A
Rear Delt Fly (Dumbbell)
2 Sets
6-8 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
7-9 Reps
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
13-15 Reps
@10
5
Wrist Curls
1 Set
AMRAP
-
6
Bicep Curl (Dumbbell)
2 Sets
7-9 Reps
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10