1.0
(1 rating)
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
- LevelNovice, Intermediate, Advanced, Beginner
- GoalAthletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout60 minutes
- CreatedMay 19, 2025 04:23
- Last EditedMay 26, 2025 07:07
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
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
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 Up1 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 Row2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Lat Pulldown2 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 Raise2 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 Extension2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Hamstring Curl2 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 Pull1 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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
1.00 / 5
HadrianAge 17, Man
11 days ago
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
Stolen program. I’m the original creator of this program, this one is fake.