Program Description
Juice and succulence
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJul 14, 2025 10:59
- Last EditedAug 11, 2025 03:41
Summary
Unleash your inner warrior with the Kratos Fitness program, a comprehensive 4-week journey designed to sculpt and strengthen your entire body. With six days of targeted workouts each week, you'll engage in a variety of exercises, including barbell lifts, machine workouts, and dynamic supersets, ensuring a balanced approach to muscle development. This program is perfect for those ready to elevate their fitness game and achieve impressive results in just one month. Equip yourself with the full gym setup and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Squat2 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 Raise3 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 Grippers2 Sets
17-19 Reps
@10
Day 4
1
Rest1 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 Raise3 Sets
15-17 Reps
@10
5B
Forearm Grippers2 Sets
17-19 Reps
@10