Astartes Training Protocol

by Craig Z.

Program Description

This Space Marine program builds functional strength, armor-bearing load capacity, and mixed-modal conditioning through heavy compounds, carries, sled work, and “crusade” sessions. It aims to enhance resilience, work capacity, and disciplined training habits for demanding, combat-inspired performance beyond simple aesthetics. Aim to add 2.5–5 lb to main lifts each week if bar speed and technique are solid. If a day buries you, hold the load and cut one set from accessories rather than main lifts.

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 16, 2026 06:40
Last Edited
Jan 16, 2026 10:36

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.3%

Glutes

14.1%

Hamstrings

12.6%

Abs

11%

Front Delts

9.6%

Triceps

8.6%

Chest

5.2%

Lower Back

3.4%

Middle Delts

3.4%

Upper Back

3.2%

Adductors

2.9%

Lats

2.7%

Olympic

2.3%

Biceps

1.4%

Full-Body

1.4%

Other

1.1%

Forearms

0.9%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

Bench Press (Barbell)

5 reps

Walking Lunge (Dumbbell)

10 reps

Farmer's Walk (Weighted)

30-40 reps

Russian Twist (Dumbbell)

45-60 secs

Day 1

Squat (Barbell)

5 reps

Bench Press (Barbell)

5 reps

Walking Lunge (Dumbbell)

10 reps

Farmer's Walk (Weighted)

30-40 reps

Russian Twist (Dumbbell)

45-60 secs

Day 1

Squat (Barbell)

3 reps

Bench Press (Barbell)

3 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Zercher hold

60 secs

Ab Wheel

8-12 reps

Day 1

Squat (Barbell)

3 reps

Bench Press (Barbell)

3 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Zercher hold

60 secs

Ab Wheel

8-12 reps

Day 2

Air Rower

AMRAP

Push Up

12 reps

Squat (Bodyweight)

12 reps

Hanging Knee Raise

8 reps

Day 2

Air Rower

AMRAP

Push Up

12 reps

Squat (Bodyweight)

12 reps

Hanging Knee Raise

8 reps

Day 2

Air Rower

AMRAP

Push Up

12 reps

Squat (Bodyweight)

12 reps

Hanging Knee Raise

8 reps

Day 2

Air Rower

AMRAP

Push Up

12 reps

Squat (Bodyweight)

12 reps

Hanging Knee Raise

8 reps

Day 3

Deadlift (Barbell)

3 reps

80%

Overhead Press (Barbell)

5 reps

Bent Over Row (Barbell)

8 reps

Zercher hold

Back Extension (Weighted)

Day 3

Deadlift (Barbell)

3 reps

80%

Overhead Press (Barbell)

5 reps

Bent Over Row (Barbell)

8 reps

Zercher hold

Back Extension (Weighted)

Day 3

Deadlift (Barbell)

2 reps

85%

Overhead Press (Barbell)

3-5 reps

Bent Over Row (Barbell)

6-8 reps

Muscle clean

5 reps

Hip Thrust (Barbell)

8-10 reps

Day 3

Deadlift (Barbell)

2 reps

85%

Overhead Press (Barbell)

3-5 reps

Bent Over Row (Barbell)

6-8 reps

Muscle clean

5 reps

Hip Thrust (Barbell)

8-10 reps

Day 4

Front Squat (Barbell)

4 reps

Pull-Up (Weighted)

5 reps

Sled push

AMRAP

Kettlebell Swing

15 reps

Step-Up (Weighted)

10 reps

Mountain Climber

5 mins

Zercher March

5 mins

Day 4

Front Squat (Barbell)

4 reps

Pull-Up (Weighted)

5 reps

Sled push

AMRAP

Kettlebell Swing

15 reps

Step-Up (Weighted)

10 reps

Mountain Climber

5 mins

Zercher March

5 mins

Day 4

Power Clean

3 reps

Front Squat (Barbell)

3 reps

Push Press (Barbell)

3 reps

Sled push

AMRAP

Zercher March

60 secs

Burpee

10 reps

Kettlebell Swing

15 reps

Day 4

Power Clean

3 reps

Front Squat (Barbell)

3 reps

Push Press (Barbell)

3 reps

Sled push

AMRAP

Zercher March

60 secs

Burpee

10 reps

Kettlebell Swing

15 reps

Day 1

Squat (Barbell)

5 Sets

5 Reps

Bench Press (Barbell)

5 Sets

5 Reps

Walking Lunge (Dumbbell)

3 Sets

10 Reps

Farmer's Walk (Weighted)

4 Sets

30-40 Reps

Russian Twist (Dumbbell)

3 Sets

45-60 secs

Day 3

Deadlift (Barbell)

5 Sets

3 Reps

80%

Overhead Press (Barbell)

5 Sets

5 Reps

Bent Over Row (Barbell)

4 Sets

8 Reps

Zercher hold

1 Set

Back Extension (Weighted)

1 Set

Day 4

Front Squat (Barbell)

4 Sets

4 Reps

Pull-Up (Weighted)

4 Sets

5 Reps

Sled push

4 Sets

AMRAP

Kettlebell Swing

4 Sets

15 Reps

Step-Up (Weighted)

4 Sets

10 Reps

Mountain Climber

1 Set

5 mins

Zercher March

1 Set

5 mins

Day 2

Air Rower

6 Sets

AMRAP

Push Up

6 Sets

12 Reps

Squat (Bodyweight)

6 Sets

12 Reps

Hanging Knee Raise

6 Sets

8 Reps