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BoostcampPNG

Rep of War: Kratos Edition

by Efe İlhan A.
2 athletes joined

Program Description

Building the roots of solid strength and gaining hypertrophy with it.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 12, 2025 07:53
  • Last Edited
    May 08, 2025 12:50

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Front Delts
12.2%
Upper Back
12.1%
Chest
11.8%
Biceps
9.6%
Lats
9.1%
Middle Delts
8.3%
Rear Delts
4.4%
Hamstrings
4.1%
Quadriceps
3.2%
Glutes
3.1%
Abs
1.8%
Forearms
1.7%
Lower Back
1.5%
Calves
1.2%
Adductors
0.8%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4A
Front Raise
3
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4A
Front Raise
3
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4A
Front Raise
3
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
4A
Front Raise
3
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
6
Arnold Press
3
10 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Leg Curl
3
10 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Leg Curl
3
10 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Leg Curl
3
10 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Leg Curl
3
10 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 7
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Reverse Pec Deck
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Reverse Pec Deck
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Reverse Pec Deck
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Reverse Pec Deck
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 9
2
Dip (Weighted)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Reverse Pec Deck
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Reverse Pec Deck
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Reverse Pec Deck
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Reverse Pec Deck
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Dip (Weighted)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
7
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Reverse Pec Deck
3 Sets
12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
7
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 5
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Dip (Weighted)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
7
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
Day 6
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Reverse Pec Deck
3 Sets
12 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
7
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Deadlift (Barbell)
3 Sets
5 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Shrug (Barbell)
3 Sets
12 Reps
@7
5
Leg Curl
3 Sets
10 Reps
@7
6
Seated Calf Raise
3 Sets
15 Reps
@7
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7
4A
Front Raise
3 Sets
12 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
6
Arnold Press
3 Sets
10 Reps
@7
7
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9