Milon of Croton (strength training)

by Victor D

18 athletes joined

5.0

(1 rating)

Program Description

Movement expectations Squat w/belt:just squat with belt 2ct paused squat: paused for 2 second at the bottom of the squat Pin squat: squat in a rack with the pins set at a height where you just get below parallel when the barbell touches the pins. Start the movement at the top, squat down and pause on the pins, then stand up. 3-0-3 tempo squat: take 3 seconds to descend and 3 seconds to ascends in the squat. Do not pause at the bottom.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
May 29, 2024 10:14
Last Edited
Jul 18, 2025 02:55

Summary

Unleash your inner champion with the Milon of Croton strength training program! Over the course of 8 weeks, this comprehensive regimen guides you through daily workouts designed to build strength and endurance, utilizing a full gym setup. Each week features a mix of resistance training and cardio, ensuring balanced development while keeping you engaged. Get ready to transform your physique and elevate your performance, one rep at a time!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.4%

Glutes

13.4%

Hamstrings

9.5%

Upper Back

8.8%

Chest

8.4%

Triceps

8.1%

Front Delts

7.3%

Lats

6.7%

Abs

Middle Delts

4.9%

Adductors

4.6%

Lower Back

3.2%

Other

2.7%

Biceps

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

Day 1

Squat (Barbell)

5 reps

60%

Bench Press (Close Grip)

4 reps

70%

Rack Pull (Barbell)

7 reps

70%

80%

Day 1

Squat (Barbell)

5 reps

60%

70%

80%

Bench Press (Close Grip)

4 reps

70%

80%

90%

Rack Pull (Barbell)

7 reps

60%

70%

80%

Day 1

Squat (Barbell)

5 reps

60%

70%

80%

Bench Press (Close Grip)

4 reps

70%

80%

90%

Rack Pull (Barbell)

7 reps

70%

80%

90%

Day 1

Squat (Barbell)

5 reps

60%

70%

80%

Bench Press (Close Grip)

4 reps

70%

80%

90%

Rack Pull (Barbell)

7 reps

70%

80%

90%

Day 1

Squat (Barbell)

4 reps

60%

70%

80%

Bench Press (Paused)

4 reps

70%

80%

90%

Deadlift (Barbell)

4 reps

70%

80%

90%

Day 1

Squat (Barbell)

1 reps

4 reps

80%

Bench Press (Paused)

3 reps

70%

80%

90%

Deadlift (Barbell)

4 reps

70%

80%

90%

Day 1

Squat (Barbell)

1 reps

3 reps

80%

Bench Press (Barbell)

3 reps

70%

80%

90%

Deadlift (Barbell)

3 reps

70%

80%

90%

Day 1

Squat (Barbell)

1 reps

3 reps

80%

Bench Press (Barbell)

3 reps

70%

80%

90%

Deadlift (Barbell)

3 reps

70%

80%

90%

Day 2

Walk

25 mins

Day 2

Walk

20 mins

Day 2

Pull-Up (Band)

7 mins

Dip (Bodyweight)

7 mins

Abs Crunch (Bodyweight)

5 mins

Day 2

Push Up

7 mins

Chin-Up (Bodyweight)

7 mins

Dip (Bodyweight)

7 mins

Day 2

Run

25 mins

Day 2

Run

25 mins

RPE 6

Day 2

Walk

30 mins

Day 2

Walk

30 mins

Day 3

Squat (Paused)

4 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

60%

70%

80%

Barbell Row

8 reps

60%

70%

80%

Day 3

Overhead Press (Barbell)

4 reps

70%

80%

90%

T-Bar Row

5 reps

60%

70%

80%

Day 3

Squat (Barbell)

4 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

60%

70%

80%

Barbell Row

8 reps

60%

70%

80%

Day 3

Squat (Barbell)

4 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

60%

70%

80%

Barbell Row

8 reps

60%

70%

80%

Day 3

Squat (Barbell)

4 reps

70%

80%

90%

Overhead Press (Barbell)

4 reps

60%

70%

80%

Barbell Row

8 reps

60%

70%

80%

Day 3

Squat (Barbell)

3 reps

RPE 7

RPE 8

RPE 9

Overhead Press (Barbell)

1 reps

4 reps

RPE 8

Barbell Row

6 reps

RPE 6

RPE 7

RPE 8

Day 3

Squat (Barbell)

3 reps

70%

80%

90%

Overhead Press (Barbell)

1 reps

3 reps

80%

90%

Barbell Row

6 reps

60%

70%

80%

Day 3

Squat (Barbell)

4 reps

70%

80%

90%

Overhead Press (Barbell)

1 reps

3 reps

80%

90%

Barbell Row

6 reps

60%

70%

80%

Day 4

Pull-Up (Bodyweight)

7 mins

Wide Grip Pull-Up

7 mins

Dumbbell Row

7 mins

Run

25 mins

RPE 6.5

Day 4

Pull-Up (Weighted)

7 mins

Chin-Up (Weighted)

7 mins

Run

20 mins

RPE 7

Abs Crunch (Weighted)

7 mins

Day 4

Pull-Up (Weighted)

5 mins

Chin-Up (Bodyweight)

5 mins

Push Up

5 mins

Dip (Bodyweight)

5 mins

Run

25 mins

Day 4

Run

25 mins

RPE 6

Chin-Up (Bodyweight)

7 mins

Pull-Up (Bodyweight)

7 mins

Abs Crunch (Weighted)

7 mins

Day 4

Pull-Up (Bodyweight)

7 mins

Chin-Up (Bodyweight)

7 reps

10km Row

10 mins

RPE 6

Abs Crunch (Weighted)

5 mins

Run

20 mins

RPE 6

Day 4

Pull-Up (Bodyweight)

5 mins

Chin-Up (Bodyweight)

5 mins

2km Row

7 mins

Abs Crunch (Weighted)

7 reps

Run

30 mins

RPE 6

Day 4

Pull-Up (Bodyweight)

7 mins

2km Row

7 mins

Abs Crunch (Weighted)

7 reps

Run

30 mins

RPE 6-7

Day 4

Pull-Up (Bodyweight)

7 mins

Chin-Up (Bodyweight)

7 mins

2km Row

7 mins

Abs Crunch (Weighted)

7 reps

Run

12 mins

Day 5

Deadlift (Barbell)

5 reps

60%

70%

80%

Bench Press (Paused)

5 reps

60%

70%

80%

Squat (Barbell)

8 reps

60%

70%

80%

Day 5

Deadlift (Barbell)

5 reps

60%

70%

80%

Bench Press (Barbell)

5 reps

60%

70%

80%

Squat (Barbell)

8 reps

60%

70%

80%

Day 5

Walk

10 mins

Day 5

Deadlift (Barbell)

5 reps

60%

70%

80%

Bench Press (Barbell)

5 reps

60%

70%

80%

Squat (Barbell)

8 reps

60%

70%

80%

Day 5

Deadlift (Barbell)

4 reps

60%

70%

80%

Bench Press (Paused)

4 reps

60%

70%

80%

Squat (Barbell)

6 reps

70%

80%

90%

Day 5

Deadlift (Barbell)

1 reps

4 reps

80%

Bench Press (Barbell)

1 reps

4 reps

80%

Squat (Barbell)

6 reps

60%

70%

80%

Day 5

Deadlift (Barbell)

1 reps

3 reps

80%

Bench Press (Barbell)

1 reps

3 reps

80%

90%

Squat (Barbell)

6 reps

60%

70%

80%

Day 5

Deadlift (Barbell)

1 reps

3 reps

80%

90%

Bench Press (Barbell)

1 reps

80%

90%

Squat (Barbell)

6 reps

60%

70%

80%

Day 6

Run

25 mins

RPE 6

Day 6

Walk

10 mins

Day 6

Run

25 mins

Day 6

Pull-Up (Bodyweight)

5 mins

Push Up

5 mins

Run

10 mins

Day 6

Pull-Up (Bodyweight)

7 mins

Chin-Up (Bodyweight)

7 mins

2km Row

7 mins

Run

20 mins

RPE 6

Day 6

Pull-Up (Bodyweight)

7 mins

2km Row

7 mins

Abs Crunch (Weighted)

7 reps

Run

12 mins

RPE 7

Day 6

Pull-Up (Weighted)

7 mins

Chin-Up (Bodyweight)

5 mins

Abs Crunch (Weighted)

7 mins

Run

12 mins

RPE 6-7

Day 6

Pull-Up (Bodyweight)

7 mins

Chin-Up (Bodyweight)

7 mins

2km Row

7 mins

Abs Crunch (Weighted)

7 mins

Run

12 mins

RPE 6

Day 7

Walk

25 mins

Day 7

Walk

10 mins

Day 7

Pull-Up (Bodyweight)

10 mins

Day 7

Run

25 mins

Day 7

Walk

20 mins

Day 7

Run

20 mins

Day 7

Walk

30 mins

Day 7

Walk

30 mins

Day 6

Run

1 Set

25 mins

Day 2

Walk

1 Set

25 mins

Day 7

Walk

1 Set

25 mins

Day 1

Squat (Barbell)

3 Sets

5 Reps

60%

Bench Press (Close Grip)

3 Sets

4 Reps

70%

Rack Pull (Barbell)

2 Sets

1 Set

7 Reps

70%

80%

Day 3

Squat (Paused)

1 Set

4 Reps

70%

80%

90%

Overhead Press (Barbell)

1 Set

5 Reps

60%

70%

80%

Barbell Row

2 Sets

8 Reps

60%

70%

80%

Day 5

Deadlift (Barbell)

1 Set

5 Reps

60%

70%

80%

Bench Press (Paused)

1 Set

5 Reps

60%

70%

80%

Squat (Barbell)

1 Set

8 Reps

60%

70%

80%

Day 4

Pull-Up (Bodyweight)

1 Set

7 mins

Wide Grip Pull-Up

1 Set

7 mins

Dumbbell Row

1 Set

7 mins

Run

1 Set

25 mins

@6.5

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Victor DAge 28, Man

a year ago

3 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

❤️❤️❤️❤️❤️