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Chelios Program®
by Lucious S.
1 athletes joined
Program Description
This program is designed for gaining strength and muscle, while also competing in MMA/BJJ/Wrestling/Muay Thai/Kickboxing training. The purpose of the Chelios Program is, to prepare your body for intense training sessions, but also gaining weight in muscles. Attention! This program is trained right before your MMA etc. Training sessions, that means, you train MMA 3x per week, you also perform the Chelios Program 3x per week right before every training session of MMA. Between every Chelios and MMA session, you need at least 1 day of rest, if you feel any pain or other pain of muscle growth, you rest 1 or 2 more days. This makes one workout session (MMA + Chelios Programs) a time of 3-4 hours. Enjoy this plan, if you have any questions, let me know!
Program Overview
Level
Advanced
Goal
Bodybuilding, Powerlifting, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Jun 09, 2024 09:28
Last Edited
Jun 09, 2024 10:25
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
20 Reps
2
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
18 Reps
3
Tricep Extension (Barbell)
2 Sets
12 Reps
4
Dip (Bodyweight)
2 Sets
20 Reps
5
Wide Grip Rear Pull-Up
3 Sets
16 Reps
6
Barbell Row
3 Sets
8 Reps
7
Hammer Curl
3 Sets
14 Reps
8
Bicep Curl (Barbell)
3 Sets
10 Reps
9
Upright Row (Barbell)
3 Sets
16 Reps
10
Lateral Raise (Cable)
3 Sets
10 Reps
11
Squat (Barbell)
1 Set
20 Reps
12
Zercher Squat (Barbell)
1 Set
20 Reps
13
Romanian Deadlift (Barbell)
1 Set
20 Reps