Karatzas Brutal workout 
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6–8 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 2 | Hack Squat | 3 | 16+ reps | @9 |
| 3 | Leg Extension | 3 | 12–14 reps | @9 |
| 4 | Leg Curl | 3 | 16+ reps | @10 |
| 5 | Leg Press | 3 | 16+ reps | @9 |
| 6 | Standing Calf Raise | 3 | 20+ reps | @10 |
| 7 | Seated Calf Raise | 3 | 12 reps | @8 |
| 8 | Reverse Abs Crunch (Bodyweight) | 3 | 20+ reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 6–8 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 2 | Incline Bench Press (Smith Machine) | 3 | 12 reps | @9.5 |
| 3 | Cable Crossover | 3 | 16+ reps | @10 |
| 4 | Chest Fly (Machine) | 3 | 12 reps | @8.5 |
| 5 | Shoulder Press (Machine) | 2 | 16+ reps | @9 |
| 6 | Seated Shoulder Press (Dumbbell) | 2 | 6–8 reps | @9 |
| 1 | 10–12 reps | @10 | ||
| 7 | Upright Row (Dumbbell) | 2 | 12 reps | @10 |
| 8 | One Arm Lateral Raise (Cable) | 3 | 10 reps | @9 |
| 9 | Reverse Pec Deck | 2 | 16+ reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 10 reps | @9 |
| 2 | Lat Pulldown | 2 | 8–10 reps | @9.5 |
| 1 | 10–12 reps | @9.5 | ||
| 3 | T-Bar Row | 3 | 8–10 reps | @9 |
| 4 | Face Pull | 3 | 16+ reps | @10 |
| 5 | Bicep Curl (Barbell) | 3 | 10 reps | @9 |
| 6 | Hammer Curl | 3 | 10 reps | @9 |
| 7 | Spider Curl | 3 | 12+ reps | @10 |
| 8 | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps | @10 |
| 9 | Tricep Rope Push Down (Cable) | 2 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 10 reps | @8.5 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @9 |
| 3 | Dip (Assisted) | 3 | 10 reps | @9 |
| 4 | Chest Press (Machine) | 3 | 8–12 reps | @9 |
| 5 | Skull Crusher | 3 | 12 reps | @8.5 |
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 16+ reps | @9.5 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @8 |
| 8 | 21s (EZ Bar) | 2 | 7 reps | @9 |
| 9 | Bicep Curl (Cable) | 3 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 6 reps | @9 |
| 1 | 8 reps | @9 | ||
| 2 | Seated Row (Cable) | 3 | 12 reps | @9.5 |
| 3 | Pull-Up (Weighted) | 3 | 8 reps | @9 |
| 4 | Bulgarian Split Squat (Barbell) | 3 | 12 reps | @9 |
| 5 | Leg Press (45 Degrees) | 3 | 16+ reps | @10 |
| 6 | Lying Leg Curl | 3 | 10 reps | @9 |
| 7 | Standing Calf Raise | 4 | 20 reps | @10 |
| 8 | Reverse Abs Crunch (Bodyweight) | 3 | 20 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Karatzas Brutal workout  is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Karatzas Brutal workout  is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Karatzas Brutal workout  is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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