ATLAS

In Greek mythology, Atlas was a Titan who fought against Zeus and lost. As punishment, he was condemned to carry the heavens for all eternity (in some accounts the celestial spheres). One cannot expect a skinny weakling to be able carry tremendous loads hence, the need for a strong and jacked posterior chain. But we're not here to be able to squat or deadlift a thousand pounds. This program is one I made to help intermediate lifters get a demon back. 

In essence, you will be doing some type of exercise for the back every session. This a 4-Day Upper/Lower program with the goal of looking like you can carry the world on your back, after all..

A back-focused program with a lot of isolations for the arms. Not a lot of quad volume but still be able to trains legs frequently with intensity. This also a lot of supersets, so if you don't have the work capacity it will take you a while to finish the workout. Also, not a lot of volume because I take almost all of my sets to failure or just shy of failure, sometimes beyond failure but only if necessary. This is a personal preference but you are welcome to add more sets and/or exercises if you like.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Rack Pull (Barbell)

Hip Adductor (Machine)

Standing Calf Raise

Upper II

Upper I

Lying Leg Curl

Leg Press (45 Degrees)

Jefferson Curl

Leg Extension

Seated Calf Raise

Lower I

Romanian Deadlift (Barbell)

Hack Squat

Behind The Neck Pulldown

Lower II

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