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Kratos Fitness

by Luke R.

Program Description

Juice and succulence

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 11:01
  • Last Edited
    Jul 14, 2025 03:00

Summary

Unleash your inner warrior with the Kratos Fitness program, a comprehensive 4-week journey designed to sculpt your physique through intense, focused training. Committing to 6 days a week, you'll tackle specialized workouts targeting legs, triceps, shoulders, chest, back, traps, biceps, and abs, ensuring no muscle group is left behind. Each session combines compound movements and supersets to maximize strength and endurance, pushing you to new limits. Equip yourself with just a full gym and get ready to transform your body and boost your confidence!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
Hack Squat
2
8-10 reps
RPE 10
3
Hip Abductor (Machine)
2
15-17 reps
RPE 10
4A
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
4B
Standing Calf Raise
2
12-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
Hack Squat
2
8-10 reps
RPE 10
3
Hip Abductor (Machine)
2
15-17 reps
RPE 10
4A
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
4B
Standing Calf Raise
2
12-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
Hack Squat
2
8-10 reps
RPE 10
3
Hip Abductor (Machine)
2
15-17 reps
RPE 10
4A
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
4B
Standing Calf Raise
2
12-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
Hack Squat
2
8-10 reps
RPE 10
3
Hip Abductor (Machine)
2
15-17 reps
RPE 10
4A
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
4B
Standing Calf Raise
2
12-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
9-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
2
12-14 reps
RPE 10
3B
Rear Delt Fly (Cable)
2
11-13 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
9-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
2
12-14 reps
RPE 10
3B
Rear Delt Fly (Cable)
2
11-13 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
9-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
2
12-14 reps
RPE 10
3B
Rear Delt Fly (Cable)
2
11-13 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
9-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
2
12-14 reps
RPE 10
3B
Rear Delt Fly (Cable)
2
11-13 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
12-14 reps
RPE 10
3A
Pullover (Dumbbell)
2
12-14 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
12-14 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
12-14 reps
RPE 10
5A
Side Bend (Dumbbell)
3
8-10 reps
RPE 10
5B
Forearm Grippers
2
17-19 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
12-14 reps
RPE 10
3A
Pullover (Dumbbell)
2
12-14 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
12-14 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
12-14 reps
RPE 10
5A
Side Bend (Dumbbell)
3
8-10 reps
RPE 10
5B
Forearm Grippers
2
17-19 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
12-14 reps
RPE 10
3A
Pullover (Dumbbell)
2
12-14 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
12-14 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
12-14 reps
RPE 10
5A
Side Bend (Dumbbell)
3
8-10 reps
RPE 10
5B
Forearm Grippers
2
17-19 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
12-14 reps
RPE 10
3A
Pullover (Dumbbell)
2
12-14 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
12-14 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
12-14 reps
RPE 10
5A
Side Bend (Dumbbell)
3
8-10 reps
RPE 10
5B
Forearm Grippers
2
17-19 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
9-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
2
12-14 reps
RPE 10
3B
Rear Delt Fly (Cable)
2
11-13 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
9-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
2
12-14 reps
RPE 10
3B
Rear Delt Fly (Cable)
2
11-13 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
9-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
2
12-14 reps
RPE 10
3B
Rear Delt Fly (Cable)
2
11-13 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
9-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
2
12-14 reps
RPE 10
3B
Rear Delt Fly (Cable)
2
11-13 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
12-14 reps
RPE 10
3A
Pullover (Dumbbell)
2
12-14 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
12-14 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
12-14 reps
RPE 10
5A
Hanging Leg Raise
3
15-17 reps
RPE 10
5B
Forearm Grippers
2
17-19 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
12-14 reps
RPE 10
3A
Pullover (Dumbbell)
2
12-14 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
12-14 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
12-14 reps
RPE 10
5A
Hanging Leg Raise
3
15-17 reps
RPE 10
5B
Forearm Grippers
2
17-19 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
12-14 reps
RPE 10
3A
Pullover (Dumbbell)
2
12-14 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
12-14 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
12-14 reps
RPE 10
5A
Hanging Leg Raise
3
15-17 reps
RPE 10
5B
Forearm Grippers
2
17-19 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 10
2
Seated Row (Machine)
2
12-14 reps
RPE 10
3A
Pullover (Dumbbell)
2
12-14 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
12-14 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
12-14 reps
RPE 10
5A
Hanging Leg Raise
3
15-17 reps
RPE 10
5B
Forearm Grippers
2
17-19 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
2
Hack Squat
2 Sets
8-10 Reps
@10
3
Hip Abductor (Machine)
2 Sets
15-17 Reps
@10
4A
Sissy Squat (Weighted)
2 Sets
8-10 Reps
@10
4B
Standing Calf Raise
2 Sets
12-14 Reps
@10
Day 2
1
Skull Crusher (Barbell)
2 Sets
9-10 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
3A
Tricep Rope Push Down (Cable)
2 Sets
12-14 Reps
@10
3B
Rear Delt Fly (Cable)
2 Sets
11-13 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
5
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
6
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
Day 3
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@10
2
Seated Row (Machine)
2 Sets
12-14 Reps
@10
3A
Pullover (Dumbbell)
2 Sets
12-14 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
12-14 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
12-14 Reps
@10
5A
Side Bend (Dumbbell)
3 Sets
8-10 Reps
@10
5B
Forearm Grippers
2 Sets
17-19 Reps
@10
Day 4
1
Rest
1 Set
-
@10
Day 5
1
Skull Crusher (Barbell)
2 Sets
9-10 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
3A
Tricep Rope Push Down (Cable)
2 Sets
12-14 Reps
@10
3B
Rear Delt Fly (Cable)
2 Sets
11-13 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
5
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
6
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
Day 6
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@10
2
Seated Row (Machine)
2 Sets
12-14 Reps
@10
3A
Pullover (Dumbbell)
2 Sets
12-14 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
12-14 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
12-14 Reps
@10
5A
Hanging Leg Raise
3 Sets
15-17 Reps
@10
5B
Forearm Grippers
2 Sets
17-19 Reps
@10