Sculptor

Pranav Vijaykumar

Transform your physique with the Sculptor program, a comprehensive 12-week journey designed to sculpt and define your body. Committing to five days a week, you'll engage in targeted supersets that challenge your strength and endurance, focusing on key muscle groups for balanced development. With a mix of bodyweight and machine exercises, this program ensures you build muscle while enhancing your overall fitness. Get ready to see real changes and unlock your potential!

This program is what I currently follow and is designed with the physique of older Kratos in mind. Most of the volume goes to the back, chest, arms and shoulders. Legs are hit one day a week and calves get two. Most importantly abs are not neglected.

The Split

Monday-
Workout A/Workout B +
Shoulder + Tricep Isolation

Wednesday -
Workout A/Workout B+ Bicep+Abs Isolation 

Tue/Thursday-
Leg Day 

Friday- Workout A/B +
Calves+Forearm isolation

Saturday-
Arm and Shoulder Isolation


Workout A-
Incline Bench Press
Neck Isolation 
T Bar Rows 
Chest Isolation(high rep range) 

Workout B-
Weighted Chin-ups
Ring Dips
Lat Isolation (high rep range)
Cable Crunches

Leg day-
RDL
Hack Squats
Calf Isolation+Forearm isolation 

Direct sets per muscle group per week-
chest- 12-15
back- 12-15
quads- 3-6
hamstring -3-6
triceps - 7sets
biceps- 7/8 sets
side delts- 6 sets 

abs-4-6
neck- 2-4 sets
calves- 4-6 sets
forearms-2-4 sets

65-80 sets total per week

If you need more leg volume add leg extensions and hamstring curls as supersets on leg day

1 reviews for Sculptor

Pranav Vijaykumar