Odysseus

by Morgan L.

Program Description

Program Overview This 9-week program builds cardiovascular fitness, muscular endurance, and strength, with an emphasis on the endurance aspect. Complete the Arche program before starting this program. After week 9, re-test your 1-rep max (1RM) and use those numbers to repeat this program or move on to another program such as Theseus, Minotaur, or Heracles. Deload for a week or two every few months between cycles or programs. Weekly Structure 1. Strength & Core (S&C) – 2x/week (Weeks 1–6 only) • Goal: Develop full-body strength and core stability. • Structure: Compound lifts + core circuit. • Intensity: Based on tested 1RMs. • Rest: o 3–5 min between compound lift sets o 2 min between core circuit rounds 2. Muscular Endurance (ME)–1x/week (Weeks 1–6) / 3x/week (Weeks 7–9) • Goal: Improve muscular stamina via full-body circuits. • Rest: 2 minutes between rounds. • Note: Replaces S&C during Weeks 7–9. 3. Endurance Training–4x/week (E + LSSE) Maintain a Zone 3 heart rate using any modality: running, swimming, biking, rowing, or rucking. • Endurance (E)–2x/week (Weeks 1–4), 1x/week (Weeks 5–9) o 30/60-minute sessions o Preferred: Running • Long Steady State Endurance (LSSE)–2x/week o Week 1: 85–120 minutes o Progress to: 120 minutes by Week 9 o Preferred: Rucking • High-Intensity Conditioning (HIC)–1x/week (Weeks 5–9 only) o Short, intense cardio intervals to improve VO₂ max 4. Rest or Active Recovery–1x/week Light activity: walking, hiking, biking, recreational sports, or time with family. Weekly Schedule Overview Weeks 1–4 Day / Session Type 1 Strength & Core (S&C) 2 Long Steady State Endurance 3 Endurance (E) 4 Strength & Core (S&C) 5 ME (AM) + Endurance (E) (PM) 6 Long Steady State Endurance 7 Rest / Active Recovery Weeks 5–6 Adjustments • Day 5: Switch to LSSE • Day 6: HIC replaces LSSE Weeks 7–9 Adjustments • Days 1, 3, 5: Muscular Endurance (ME) replaces S&C • Day 4: LSSE • Day 6: HIC • S&C is removed these weeks Warm-Up Guidelines • Begin every session with dynamic movement or light cardio. • For strength days: o Warm up progressively with light sets. o Keep rest short between warm-up sets. o Rest 3–5 min before first working set. Key Principles • Consistency: Stick to the schedule. If a session is missed, continue with the next scheduled one—don’t double up or skip ahead. Acknowledgments This program is inspired by the Tactical Barbell system—a highly recommended resource for efficient, goal-driven fitness.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 01, 2025 04:45
  • Last Edited
    Jun 18, 2025 12:55

Summary

Embark on a transformative 9-week journey with the Odysseus program, designed to build strength and enhance endurance through a comprehensive 6-day weekly schedule. This program combines strength and conditioning sessions with long steady-state endurance workouts, ensuring a balanced approach to fitness. You'll tackle barbell exercises like squats and rows, complemented by cardio sessions that keep your heart rate in the optimal zone. Equip your garage gym and prepare to unlock your full potential with a regimen that challenges both your body and mind.
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Barbell Row
3
5 reps
75%
3
Incline Bench Press (Barbell)
3
5 reps
75%
4
Romanian Deadlift (Barbell)
3
5 reps
75%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
80%
2
Barbell Row
3
5 reps
80%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
90%
2
Barbell Row
3
3 reps
90%
3
Incline Bench Press (Barbell)
3
3 reps
90%
4
Romanian Deadlift (Barbell)
3
3 reps
90%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Barbell Row
3
5 reps
75%
3
Incline Bench Press (Barbell)
3
5 reps
75%
4
Romanian Deadlift (Barbell)
3
5 reps
75%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
80%
2
Barbell Row
3
5 reps
80%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
90%
2
Barbell Row
3
3 reps
90%
3
Incline Bench Press (Barbell)
3
3 reps
90%
4
Romanian Deadlift (Barbell)
3
3 reps
90%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
30 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
30 reps
RPE 8
1C
Back Extension (Weighted)
3
30 reps
RPE 8
1D
Overhead Press (Dumbbell)
3
30 reps
RPE 8
1E
Hanging Leg Raise
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
40 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
40 reps
RPE 8
1C
Back Extension (Weighted)
3
40 reps
RPE 8
1D
Overhead Press (Dumbbell)
3
40 reps
RPE 8
1E
Hanging Leg Raise
3
40 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
50 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
50 reps
RPE 8
1C
Back Extension (Weighted)
3
50 reps
RPE 8
1D
Overhead Press (Dumbbell)
3
50 reps
RPE 8
1E
Hanging Leg Raise
3
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
85-120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
90-120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
95-120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
100-120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
105-120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
110-120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
115-120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
120 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
120 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
35 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
35 reps
RPE 8
1C
Back Extension (Weighted)
3
35 reps
RPE 8
1D
Overhead Press (Dumbbell)
3
35 reps
RPE 8
1E
Hanging Leg Raise
3
35 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
45 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
45 reps
RPE 8
1C
Back Extension (Weighted)
3
45 reps
RPE 8
1D
Overhead Press (Dumbbell)
3
45 reps
RPE 8
1E
Hanging Leg Raise
3
45 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
55 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
55 reps
RPE 8
1C
Back Extension (Weighted)
3
55 reps
RPE 8
1D
Overhead Press (Dumbbell)
3
55 reps
RPE 8
1E
Hanging Leg Raise
3
55 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Barbell Row
3
5 reps
75%
3
Incline Bench Press (Barbell)
3
5 reps
75%
4
Romanian Deadlift (Barbell)
3
5 reps
75%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
80%
2
Barbell Row
3
5 reps
80%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
90%
2
Barbell Row
3
3 reps
90%
3
Incline Bench Press (Barbell)
3
3 reps
90%
4
Romanian Deadlift (Barbell)
3
3 reps
90%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
75%
2
Barbell Row
3
5 reps
75%
3
Incline Bench Press (Barbell)
3
5 reps
75%
4
Romanian Deadlift (Barbell)
3
5 reps
75%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
80%
2
Barbell Row
3
5 reps
80%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Barbell)
3
5 reps
80%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
90%
2
Barbell Row
3
3 reps
90%
3
Incline Bench Press (Barbell)
3
3 reps
90%
4
Romanian Deadlift (Barbell)
3
3 reps
90%
5A
Sit Ups (Weighted)
3
6-12 reps
RPE 8
5B
Farmer's Walk (Weighted)
3
0.75-1.5 mins
RPE 8
5C
Keg Lift (Sandbag)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
20 reps
RPE 8
1C
Back Extension (Weighted)
3
20 reps
RPE 8
1D
Overhead Press (Dumbbell)
3
20 reps
RPE 8
1E
Hanging Leg Raise
3
20 reps
RPE 8
2
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
25 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
25 reps
RPE 8
1C
Back Extension (Weighted)
2
25 reps
RPE 8
1D
Overhead Press (Dumbbell)
2
25 reps
RPE 8
1E
Hanging Leg Raise
2
30 reps
RPE 8
2
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
25 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
25 reps
RPE 8
1C
Back Extension (Weighted)
3
25 reps
RPE 8
1D
Overhead Press (Dumbbell)
3
25 reps
RPE 8
1E
Hanging Leg Raise
3
25 reps
RPE 8
2
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
30 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
30 reps
RPE 8
1C
Back Extension (Weighted)
2
30 reps
RPE 8
1D
Overhead Press (Dumbbell)
2
30 reps
RPE 8
1E
Hanging Leg Raise
2
30 reps
RPE 8
2
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
3
30 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
30 reps
RPE 8
1C
Back Extension (Weighted)
3
30 reps
RPE 8
1D
Overhead Press (Dumbbell)
3
30 reps
RPE 8
1E
Hanging Leg Raise
3
30 reps
RPE 8
2
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
35 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
35 reps
RPE 8
1C
Back Extension (Weighted)
2
35 reps
RPE 8
1D
Overhead Press (Dumbbell)
2
35 reps
RPE 8
1E
Hanging Leg Raise
2
35 reps
RPE 8
2
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
40 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
40 reps
RPE 8
1C
Back Extension (Weighted)
2
40 reps
RPE 8
1D
Overhead Press (Dumbbell)
2
40 reps
RPE 8
1E
Hanging Leg Raise
2
40 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
50 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
50 reps
RPE 8
1C
Back Extension (Weighted)
2
50 reps
RPE 8
1D
Overhead Press (Dumbbell)
2
50 reps
RPE 8
1E
Hanging Leg Raise
2
50 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
60 reps
RPE 8
1B
Pull-Up (Bodyweight)
2
60 reps
RPE 8
1C
Back Extension (Weighted)
2
60 reps
RPE 8
1D
Overhead Press (Dumbbell)
2
60 reps
RPE 8
1E
Hanging Leg Raise
2
60 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
85-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
90-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
95-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
100-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-38 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
19-37 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
18-36 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
17-35 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
16-34 mins
RPE 6
Week 1
1 / 9 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
5 Reps
75%
2
Barbell Row
3 Sets
5 Reps
75%
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
75%
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
75%
5A
Sit Ups (Weighted)
3 Sets
6-12 Reps
@8
5B
Farmer's Walk (Weighted)
3 Sets
0.75-1.5 mins
@8
5C
Keg Lift (Sandbag)
3 Sets
6-12 Reps
@8
Day 2
1
Ruck
1 Set
85-120 mins
@6
Day 3
1
Run
1 Set
60 mins
@6
Day 4
1
High Bar Squat (Barbell)
3 Sets
5 Reps
75%
2
Barbell Row
3 Sets
5 Reps
75%
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
75%
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
75%
5A
Sit Ups (Weighted)
3 Sets
6-12 Reps
@8
5B
Farmer's Walk (Weighted)
3 Sets
0.75-1.5 mins
@8
5C
Keg Lift (Sandbag)
3 Sets
6-12 Reps
@8
Day 5
1A
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
@8
1B
Pull-Up (Bodyweight)
3 Sets
20 Reps
@8
1C
Back Extension (Weighted)
3 Sets
20 Reps
@8
1D
Overhead Press (Dumbbell)
3 Sets
20 Reps
@8
1E
Hanging Leg Raise
3 Sets
20 Reps
@8
2
Run
1 Set
30 mins
@6
Day 6
1
Ruck
1 Set
85-120 mins
@6