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Kratos | Physique and Strength of the God of War

by Hadrian
34 athletes joined

Program Description

“Kratos” is built to forge a strong, muscular upper body through a combination of strength training and hypertrophy work. Each session is made to grow size where it counts. Chest, delts, arms, and back will all be hammered, (legs will still be a part of the program) while developing the raw strength to prove it. It’s not just about looking like a god-slayer, but having the strength of one. ——————————— The ideal way to run “Kratos” is to do all three blocks, although, you can choose to run singular blocks instead. Block 1 - Block 1 takes a both hypertrophy and strength-based approach. This is the main block of the program that defines mass and strength put together into one block. Block 2 - Block 2 focuses on more of a hypertrophy progression, while having it’s main focus put towards mass. The muscular growth from this block should be the most significant. Block 3 - Block 3 focuses on more of a strength progression, while still having it’s hypertrophy elements. The strength gains from this block should be the most significant.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 13, 2025 02:12
  • Last Edited
    Sep 21, 2025 03:08

Summary

Unleash your inner warrior with the Kratos program, a 13-week journey designed to sculpt your physique and build strength reminiscent of the God of War. Committing to six days a week, you'll engage in a variety of exercises targeting all major muscle groups, including specialized sessions for arms, chest, and core. With a focus on medium loads and high intensity, this program ensures progressive overload to maximize your gains. Prepare to push your limits and forge a body that commands respect!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Biceps
9.9%
Upper Back
8.7%
Front Delts
8.7%
Middle Delts
7.2%
Chest
7.1%
Abs
7%
Hamstrings
6.9%
Quadriceps
6.9%
Lats
6.4%
Glutes
5.1%
Lower Back
3.4%
Rear Delts
3.4%
Calves
2.3%
Forearms
1.9%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
Deficit Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
Deficit Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
Deficit Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
2
12-15 reps
RPE 10
5
Deficit Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
6-8 reps
RPE 9
5
Push Up (Weighted)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
6-8 reps
RPE 9
5
Push Up (Weighted)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
6-8 reps
RPE 9
5
Push Up (Weighted)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Dip (Weighted)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
6-8 reps
RPE 9
5
Push Up (Weighted)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
RPE 9
2
Pull-Up (Weighted)
2
3
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Barbell Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
3
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
RPE 9
2
Pull-Up (Weighted)
2
3
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Barbell Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
3
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
RPE 9
2
Pull-Up (Weighted)
2
3
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Barbell Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
3
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-8 reps
RPE 9
2
Pull-Up (Weighted)
2
3
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Barbell Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown
2
3
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
3
4-6 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
3
4-6 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
3
4-6 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
3
4-6 reps
RPE 9
3
Barbell Row
3
6-8 reps
RPE 9
4
Lat Pulldown
3
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
10-25 reps
10-25 reps
RPE 9
RPE 10
6
Plank (Weighted)
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
10-25 reps
10-25 reps
RPE 9
RPE 10
6
Plank (Weighted)
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
10-25 reps
10-25 reps
RPE 9
RPE 10
6
Plank (Weighted)
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
10-25 reps
10-25 reps
RPE 9
RPE 10
6
Plank (Weighted)
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Kickback
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Kickback
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Kickback
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Kickback
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5-6 reps
5-6 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
5-6 reps
RPE 9
4
Tricep Pushdown (Cable)
3
1
5-6 reps
6-8 reps
RPE 9
RPE 9
5
Decline Crunch (Weighted)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5-6 reps
5-6 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
5-6 reps
RPE 9
4
Tricep Pushdown (Cable)
3
1
5-6 reps
6-8 reps
RPE 9
RPE 9
5
Decline Crunch (Weighted)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5-6 reps
5-6 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
5-6 reps
RPE 9
4
Tricep Pushdown (Cable)
3
1
5-6 reps
6-8 reps
RPE 9
RPE 9
5
Decline Crunch (Weighted)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5-6 reps
5-6 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
5-6 reps
RPE 9
4
Tricep Pushdown (Cable)
3
1
5-6 reps
6-8 reps
RPE 9
RPE 9
5
Decline Crunch (Weighted)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
2
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
2
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
2
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
2
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Hack Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
3
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Hack Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
3
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Hack Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
3
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Hack Squat
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
3
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Calf Raise (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
2
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
5-10 reps
5-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
2
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
5-10 reps
5-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
2
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
5-10 reps
5-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
2
5-6 reps
5-6 reps
RPE 8
RPE 9
3
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Hamstring Curl
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
5-10 reps
5-10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Face Pull
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
8-10 reps
RPE 9
2
Upright Row (Barbell)
2
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
1
3
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Face Pull
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
8-10 reps
RPE 9
2
Upright Row (Barbell)
2
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
1
3
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Face Pull
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
8-10 reps
RPE 9
2
Upright Row (Barbell)
2
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
1
3
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Face Pull
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
8-10 reps
RPE 9
2
Upright Row (Barbell)
2
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
1
3
10-12 reps
10-12 reps
12-15 reps
RPE 9
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Face Pull
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
4
Face Pull
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Rear Delt Fly (Dumbbell)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
4
Face Pull
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Rear Delt Fly (Dumbbell)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
4
Face Pull
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Rear Delt Fly (Dumbbell)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
2
3-4 reps
3-4 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
2
4-6 reps
4-6 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
4
Face Pull
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Rear Delt Fly (Dumbbell)
2
2
4-6 reps
4-6 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Kickback
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Kickback
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Kickback
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Incline Curl (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Kickback
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Decline Crunch (Weighted)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5-6 reps
5-6 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
5-6 reps
RPE 9
4
Tricep Pushdown (Cable)
3
1
5-6 reps
6-8 reps
RPE 9
RPE 9
5
Decline Crunch (Weighted)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5-6 reps
5-6 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
5-6 reps
RPE 9
4
Tricep Pushdown (Cable)
3
1
5-6 reps
6-8 reps
RPE 9
RPE 9
5
Decline Crunch (Weighted)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5-6 reps
5-6 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
5-6 reps
RPE 9
4
Tricep Pushdown (Cable)
3
1
5-6 reps
6-8 reps
RPE 9
RPE 9
5
Decline Crunch (Weighted)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5-6 reps
5-6 reps
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Barbell)
2
5-6 reps
RPE 9
4
Tricep Pushdown (Cable)
3
1
5-6 reps
6-8 reps
RPE 9
RPE 9
5
Decline Crunch (Weighted)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
Week 1
1 / 13 Weeks
Day 6
1
Skull Crusher (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Tricep Pushdown (Cable)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Decline Crunch (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
4-6 Reps
4-6 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Dip (Weighted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
5
Deficit Push Up
1 Set
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@9
@10
2
Pull-Up (Weighted)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@9
@10
3
Barbell Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@9
@10
2
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Skull Crusher (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Tricep Pushdown (Cable)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@9
@10
5
Hanging Leg Raise
2 Sets
1 Set
10-25 Reps
10-25 Reps
@9
@10
6
Plank (Weighted)
1 Set
1 mins
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
4-6 Reps
4-6 Reps
@9
@10
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Calf Raise (Machine)
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@9
@10
Day 5
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@9
@10
2
Upright Row (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
3 Sets
10-12 Reps
10-12 Reps
@9
@10
4
Face Pull
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10