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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
    Sep 08, 2025 04:01

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
Abs
11.7%
Lats
9.6%
Biceps
9.6%
Triceps
9%
Chest
9%
Front Delts
8.3%
Upper Back
8.3%
Middle Delts
6.9%
Glutes
5.2%
Rear Delts
4.8%
Hamstrings
3.8%
Quadriceps
3.8%
Forearms
3.1%
Lower Back
2.8%
Calves
2.6%
Abductors
1.7%
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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
9-11 reps
RPE 10
2
Hack Squat
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
2
12-14 reps
RPE 10
4A
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
4B
Standing Calf Raise
3
11-13 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
3B
Rear Delt Fly (Cable)
2
11-13 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
9-11 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
11-13 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
9-11 reps
RPE 10
3A
Pullover (Dumbbell)
2
11-13 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
17-19 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
11-13 reps
RPE 10
5A
Side Bend (Dumbbell)
3
7-9 reps
RPE 10
5B
Forearm Grippers
2
16-18 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
3B
Rear Delt Fly (Cable)
2
11-13 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
9-11 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
11-13 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
9-11 reps
RPE 10
3A
Pullover (Dumbbell)
2
11-13 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
17-19 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
11-13 reps
RPE 10
5A
Side Bend (Dumbbell)
3
7-9 reps
RPE 10
5B
Forearm Grippers
2
16-18 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
9-11 Reps
@10
2
Hack Squat
2 Sets
AMRAP
@10
3
Hip Abductor (Machine)
2 Sets
12-14 Reps
@10
4A
Sissy Squat (Weighted)
2 Sets
8-10 Reps
@10
4B
Standing Calf Raise
3 Sets
11-13 Reps
@10
Day 2
1
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
3A
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@10
3B
Rear Delt Fly (Cable)
2 Sets
11-13 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
9-11 Reps
@10
5
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
6
Chest Fly (Machine)
2 Sets
11-13 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@10
2
Seated Row (Machine)
2 Sets
9-11 Reps
@10
3A
Pullover (Dumbbell)
2 Sets
11-13 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
17-19 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
11-13 Reps
@10
5A
Side Bend (Dumbbell)
3 Sets
7-9 Reps
@10
5B
Forearm Grippers
2 Sets
16-18 Reps
@10
Day 4
1
Rest
1 Set
-
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
3A
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@10
3B
Rear Delt Fly (Cable)
2 Sets
11-13 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
9-11 Reps
@10
5
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
6
Chest Fly (Machine)
2 Sets
11-13 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 6
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@10
2
Seated Row (Machine)
2 Sets
9-11 Reps
@10
3A
Pullover (Dumbbell)
2 Sets
11-13 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
17-19 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
11-13 Reps
@10
5A
Side Bend (Dumbbell)
3 Sets
7-9 Reps
@10
5B
Forearm Grippers
2 Sets
16-18 Reps
@10