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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.
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ON THE BOOSTCAMP APP FOR FREE
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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