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Kratos Fitness (1)

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 14, 2025 10:59
  • Last Edited
    Jul 14, 2025 11:03
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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
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Hack Squat
2
9-11 reps
RPE 10
3
Hip Abductor (Machine)
2
13-15 reps
RPE 10
4A
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
4B
Standing Calf Raise
3
11-13 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Hack Squat
2
9-11 reps
RPE 10
3
Hip Abductor (Machine)
2
13-15 reps
RPE 10
4A
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
4B
Standing Calf Raise
3
11-13 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Hack Squat
2
9-11 reps
RPE 10
3
Hip Abductor (Machine)
2
13-15 reps
RPE 10
4A
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
4B
Standing Calf Raise
3
11-13 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Hack Squat
2
9-11 reps
RPE 10
3
Hip Abductor (Machine)
2
13-15 reps
RPE 10
4A
Sissy Squat (Weighted)
2
8-10 reps
RPE 10
4B
Standing Calf Raise
3
11-13 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
8-10 Reps
@10
2
Hack Squat
2 Sets
9-11 Reps
@10
3
Hip Abductor (Machine)
2 Sets
13-15 Reps
@10
4A
Sissy Squat (Weighted)
2 Sets
8-10 Reps
@10
4B
Standing Calf Raise
3 Sets
11-13 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