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Hoplite

by Alexander G.
5 athletes joined

Program Description

Beginner brogram

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 05, 2024 08:06
  • Last Edited
    Jun 18, 2025 07:53

Summary

Unleash your inner warrior with the Hoplite program, a dynamic 4-week training regimen designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a blend of compound lifts and targeted exercises, including bench presses, lat pulldowns, and supersets that challenge your entire body. Each session focuses on maximizing intensity and building muscle, ensuring you make significant gains in both strength and endurance. Equip yourself with a full gym and prepare to transform your fitness journey!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 7-10
2
Goblet Squat
2
8-12 reps
RPE 6-8
3A
Lat Pulldown
3
8-12 reps
RPE 7-10
3B
Squat (Bodyweight)
2
AMRAP
RPE 6-8
4A
Seated Calf Raise
2
12-15 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7-10
4A
Standing Calf Raise
2
12-15 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7-10
4A
Standing Calf Raise
2
12-15 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 7-10
4A
Standing Calf Raise
2
12-15 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Seated Row (Machine)
3
8-12 reps
RPE 7-10
3A
Back Extension
2
AMRAP
RPE 7-10
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Seated Row (Machine)
3
8-12 reps
RPE 7-10
3A
Back Extension
2
AMRAP
RPE 7-10
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Seated Row (Machine)
3
8-12 reps
RPE 7-10
3A
Back Extension
2
AMRAP
RPE 7-10
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
2
Seated Row (Machine)
3
8-12 reps
RPE 7-10
3A
Back Extension
2
AMRAP
RPE 7-10
3B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-10
3B
Bicep Curl (Cable)
2
12-15 reps
RPE 7-10
4
Leg Curl
2
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-10
3B
Bicep Curl (Cable)
2
12-15 reps
RPE 7-10
4
Leg Curl
2
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-10
3B
Bicep Curl (Cable)
2
12-15 reps
RPE 7-10
4
Leg Curl
2
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7-10
2
Lat Pulldown
3
8-12 reps
RPE 7-10
3A
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-10
3B
Bicep Curl (Cable)
2
12-15 reps
RPE 7-10
4
Leg Curl
2
8-12 reps
RPE 7-10
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
2
Seated Row (Machine)
3 Sets
8-12 Reps
@7-10
3A
Back Extension
2 Sets
AMRAP
@7-10
3B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@7-10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7-10
2
Lat Pulldown
3 Sets
8-12 Reps
@7-10
3A
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@7-10
3B
Bicep Curl (Cable)
2 Sets
12-15 Reps
@7-10
4
Leg Curl
2 Sets
8-12 Reps
@7-10
Day 1
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@7-10
2
Goblet Squat
2 Sets
8-12 Reps
@6-8
3A
Lat Pulldown
3 Sets
8-12 Reps
@7-10
3B
Squat (Bodyweight)
2 Sets
AMRAP
@6-8
4A
Seated Calf Raise
2 Sets
12-15 Reps
@7-10
4B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@7-9