Doryphoros Physique

Polykleitos, an ancient Greek sculptor, created the Doryphoros (Spear Bearer) as a representation of the ideal human form, emphasizing symmetry, proportion, and balance. 

His work adhered to the concept of the Canon, a set of mathematical principles for perfect proportions.

 This program is designed to help you build a physique that mirrors the classical ideal, focusing on harmony and strength, just like the timeless proportions of the Doryphoros.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Push Up

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Dips Between Chairs

Push 

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Squat (Bodyweight)

Lunge (Dumbbell)

Standing Calf Raise

Plank

Hanging Leg Raise

Lower body

Pull-Up (Bodyweight)

Dumbbell Row

Shrug (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl

Side Plank

Clean and Press

Squat Thruster

Bulgarian Split Squat (Bodyweight)

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