All LevelsFree

Kratos | Physique and Strength of the God of War

Where strength meets mass.

Curtis A.· May 2025

2athletes running this program

Free on iOS & Android

Overview

Length

13 weeks

Days / week

6 days

Level

Intermediate, Advanced, Beginner

Goal

Athletics, Muscle, Women's, Bodyweight Fitness, Strength

Equipment

Full Gym

Session length

60 min

“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.

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.1%

Biceps

9.9%

Upper Back

8.7%

Front Delts

8.7%

Middle Delts

7.2%

Chest

7.1%

Abs

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%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Skull Crusher (Barbell)	1	6–8 reps	@9
		1	6–8 reps	@10
2	Tricep Pushdown (Cable)	2	8–10 reps	@9
		2	8–10 reps	@10
3	Bicep Curl (Barbell)	2	8–10 reps	@9
		2	8–10 reps	@10
4	Hammer Curl (Dumbbell)	1	6–8 reps	@9
		1	6–8 reps	@10
5	Decline Crunch (Weighted)	2	10–12 reps	@9
		1	10–12 reps	@10
6	Leg Raise (Captain's Chair)	1	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	4–6 reps	@9
		1	4–6 reps	@10
2	Incline Bench Press (Dumbbell)	1	6–8 reps	@9
		1	6–8 reps	@10
3	Dip (Weighted)	2	8–10 reps	@9
		1	8–10 reps	@10
4	Chest Fly (Cable)	2	12–15 reps	@10
5	Deficit Push Up	1	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	4–6 reps	@9
		1	4–6 reps	@10
2	Pull-Up (Weighted)	2	6–8 reps	@9
		2	6–8 reps	@10
3	Barbell Row	2	6–8 reps	@9
		1	6–8 reps	@10
4	Lat Pulldown	2	10–12 reps	@9
		1	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Bicep Curl (Barbell)	2	8–10 reps	@9
		2	8–10 reps	@10
2	Hammer Curl (Dumbbell)	1	6–8 reps	@9
		1	6–8 reps	@10
3	Skull Crusher (Barbell)	1	6–8 reps	@9
		1	6–8 reps	@10
4	Tricep Pushdown (Cable)	2	8–10 reps	@9
		2	8–10 reps	@10
5	Hanging Leg Raise	2	10–25 reps	@9
		1	10–25 reps	@10
6	Plank (Weighted)	1	1 min	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	4–6 reps	@9
		2	4–6 reps	@10
2	Romanian Deadlift (Barbell)	3	6–8 reps	@9
		1	6–8 reps	@10
3	Leg Extension	2	12–15 reps	@9
		1	12–15 reps	@10
4	Hamstring Curl	2	12–15 reps	@9
		1	12–15 reps	@10
5	Calf Raise (Machine)	2	15–20 reps	@9
		2	15–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Seated Overhead Press (Barbell)	2	4–6 reps	@9
		1	4–6 reps	@10
2	Upright Row (Barbell)	2	6–8 reps	@9
		1	6–8 reps	@10
3	Lateral Raise (Dumbbell)	2	10–12 reps	@9
		3	10–12 reps	@10
4	Face Pull	1	12–15 reps	@9
		1	12–15 reps	@10
5	Rear Delt Fly (Dumbbell)	1	6–8 reps	@9
		1	6–8 reps	@10

Weeks 2–13 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Kratos | Physique and Strength of the God of War is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 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 60 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.

Kratos | Physique and Strength of the God of War is structured around 6 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Kratos | Physique and Strength of the God of War 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.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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