CHACON OLYMPIA

CHACON OLYMPIA is a 6-week, 6-day hypertrophy block built for natural lifters who want maximum muscle with a hard time cap (≤80 min). It keeps chest at maintenance while prioritizing legs (2×/week), back thickness/width, delts, arms, forearms, calves, and glutes.

System:
	•	Main lifts use Top Set + Back-Off (heavy strength exposure + high-rep growth work).
	•	Compounds live mostly at RPE 8–9 (1–2 reps in reserve).
	•	Isolation work can hit failure on the last set (clean reps only).
	•	Squat progress is built with one strength day + one volume day to improve confidence and max without frying recovery.

What to track weekly: squat top set + volume day total reps, hip thrust/RDL, back anchors (pulldown + row), arm anchors, bodyweight average, waist, and biweekly photos.

Deload: Week 7 (reduce sets ~40–50%). Repeat or rotate variations.

Description B (more “why it works”)

This program is built to do two things at once: add muscle everywhere and bring up weak points (legs, glutes, calves, arms/forearms, back) without turning every workout into a 2-hour marathon.

You’ll run a repeatable performance model:
	•	Top Set (3–6 reps) for strength practice
	•	Back-Off (8–15 reps) for hypertrophy stimulus
Then finish with targeted accessory volume.

The squat is trained with a strength exposure + volume exposure each week so you get stronger without panic under heavy weight. Volume is high where it grows (delts/arms/back), and controlled where it can bury recovery (squat/RDL/rows).

Everything is measurable. If numbers move and bodyweight rises slowly without your waist jumping, you’re building.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lat Pulldown (Neutral Grip)

Lat Pulldown (Single Arm)

Seated Row (Machine)

Single Arm Rear Delt Fly (Cable)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Dead Hang

PULL A 

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Chest Press (Machine)

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

PUSH 

Squat (Barbell)

Hack Squat

Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Seated Calf Raise

LOWER 1

Preacher Curl (Dumbbell)

Bicep Curl (Cable)

Dip (Bodyweight)

Overhead Extension (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Farmer's Walk (Weighted)

SHOULDERS + ARMS + FOREARMS 

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Cable Low Row

Face Pull

Rear Delt Fly (Machine)

PULL B 

Hip Thrust (Machine)

Seated Hamstring Curl

Hip Abductor (Machine)

Hanging Leg Raise

Cable Crunch

LOWER 2 

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