logo
Train Like Kratos Part 1
by Wyatt D.
4 athletes joined
Program Description
There is often a divide drawn between form and function, and it is a common misconception that the bridge between the two cannot be reached. This program is meant to build this bridge: to make you into a unit while being agile and functional. In this program, I have taken ideas from the warriors of the past and Kratos' aesthetics and movement patterns. If you are familiar with God of War lore, you will know that Kratos was a Spartan. The Spartan army was a heavy-infantry powerhouse during it's time. First, the individual Spartan warrior wore around 60-80 lbs of armor into battle. This is taxing and cumbersome in combat. One must be strong enough to bear the weight of armor for long periods of time, and, additionally, aerobically robust enough to endure the strains of combat. Secondly, the Spartans hiked far with lots of weight to reach the field of battle. Although their squires would carry most of the weight, Spartan hoplites still carried 40-50 lbs over distances of fifty miles or more. This required extreme endurance. Thirdly, the Spartans were avid athletes. Spartans were dedicated to combat, sure, but they also routinely competed in the Olympic Games. In fact, Spartans were renowned for their wrestlers, boxers, and sprinters. In conclusion, the Spartans were agile while wearing armor, had endurance to hike long distances, and were extremely athletic. On a different note, the most striking traits of Kratos are his Obliques, Traps, and Shoulders. He has impressive Arms, Abs, Chest, and Back also, but the former are his most defined features. This makes perfect sense. Kratos will have strong Obliques from swinging his Leviathan Axe, impressive Traps from Deadlifting heavy obstructions up and out of the way, and boulder Shoulders from all of the general movement that he does. I will also add that he does a lot of chain-climbing (forearms and back), carrying many pounds of armor (more traps and core), and dealing with an annoying son that he can't seem to make behave (patience and self-restraint). In this program, you will be hitting your Obliques, Traps, and Shoulders the hardest, bi-weekly or more. You will be working your Arms, Chest, Legs, and Back as secondary muscle groups. As well, you will be conducting movements that have maximum carry-over to Kratos's and Sparta's style of fighting: explosive, agile, and skillful. Thumbnail Credit: theringer.com
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Olympic Weightlifting, Powerbuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 28, 2024 08:11
Last Edited
Jun 25, 2024 12:57
down_app
Week 1
1 / 6 Weeks
Day 2
1A
Run
1 Set
5 mins
@6
1B
Chin-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
60%
65%
70%
75%
3A
Shrug (Dumbbell)
3 Sets
20 Reps
@8
3B
Chest Supported Row (Dumbbell)
3 Sets
10-14 Reps
@8
3C
Wide Grip Pull-Up
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@8
4A
Face Pull
3 Sets
12 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9.5
4C
Hammer Curl
3 Sets
AMRAP
@9.5
5
400m Sprint
1 Set
1 Set
1 Reps
1 Reps
@8.5
@9.5
Day 4
1A
Run
1 Set
5 mins
@6
1B
Pike Push Up
2 Sets
10 Reps
@7
2
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3A
Power Jerk
3 Sets
5 Reps
@8.5
3B
Snatch (Kettlebell)
3 Sets
10 Reps
@8.5
4A
Ring Dip
3 Sets
8 Reps
@8.5
4B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8.5
5A
Plank
3 Sets
2 mins
@9
5B
Pallof Press
3 Sets
10 Reps
@8
5C
Suitcase Carry
3 Sets
2 mins
@9
Day 5
1A
Shadow Boxing
3 Sets
2 mins
@7.5
1B
Chin-Up (Weighted)
3 Sets
2-6 Reps
@7
2
Deadlift (Deficit)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
3A
Shrug (Dumbbell)
3 Sets
16 Reps
@8.5
3B
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8.5
3C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4A
Med Ball Slam
3 Sets
10 Reps
@9
4B
Decline Crunch (Weighted)
3 Sets
12 Reps
@9
4C
Thruster (Barbell)
3 Sets
10 Reps
@9
5
100m Sprint
5 Sets
1 Reps
@10
Day 3
1A
Run
1 Set
5 mins
@6
1B
Lunge (Bodyweight)
2 Sets
20 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
65%
70%
75%
80%
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3B
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3C
Hip Thrust (Barbell)
3 Sets
12 Reps
@9
4A
Box Jump
2 Sets
1 Set
12 Reps
1 Reps
@9
@9
4B
Jump Squat
3 Sets
12 Reps
@9
5
Run
1 Set
15 mins
@7
Day 1
1A
Shadow Boxing
2 Sets
3 mins
@7
1B
Push Up
2 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-20 Reps
65%
70%
75%
80%
3A
Pec Fly (Dumbbell)
2 Sets
1 Set
10-14 Reps
10-20 Reps
@8
@8
3B
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
3C
Push Up
3 Sets
AMRAP
@9.5
4A
Skull Crusher
3 Sets
AMRAP
4B
Single Arm Pushdown
3 Sets
AMRAP
5A
Overhead Press (Barbell)
3 Sets
12 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8
6
200m Sprint
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9
@9.5
@10
Day 7
1
Run
1 Set
30 mins
@7.5
Day 6
1A
Run
1 Set
5 mins
@6
1B
Squat (Bodyweight)
2 Sets
20 Reps
@7
2
Overhead Squat
4 Sets
8 Reps
@9
3A
Pistol Squat
3 Sets
5 Reps
@8
3B
Lateral Lunge
3 Sets
8 Reps
@8.5
3C
Box Jump
3 Sets
15 Reps
@9.5
4A
Oblique Crunch
3 Sets
20 Reps
@8.5
4B
Farmer's Walk (Weighted)
3 Sets
2 mins
@9
Day 1
1A
Shadow Boxing
2 Sets
3 mins
@7
1B
Push Up
2 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-20 Reps
65%
70%
75%
80%
3A
Pec Fly (Dumbbell)
2 Sets
1 Set
10-14 Reps
10-20 Reps
@8
@8
3B
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
3C
Push Up
3 Sets
AMRAP
@9.5
4A
Skull Crusher
3 Sets
AMRAP
4B
Single Arm Pushdown
3 Sets
AMRAP
5A
Overhead Press (Barbell)
3 Sets
12 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8
6
200m Sprint
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9
@9.5
@10
Day 2
1A
Run
1 Set
5 mins
@6
1B
Chin-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
60%
65%
70%
75%
3A
Shrug (Dumbbell)
3 Sets
20 Reps
@8
3B
Chest Supported Row (Dumbbell)
3 Sets
10-14 Reps
@8
3C
Wide Grip Pull-Up
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@8
4A
Face Pull
3 Sets
12 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9.5
4C
Hammer Curl
3 Sets
AMRAP
@9.5
5
400m Sprint
1 Set
1 Set
1 Reps
1 Reps
@8.5
@9.5
Day 3
1A
Run
1 Set
5 mins
@6
1B
Lunge (Bodyweight)
2 Sets
20 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
65%
70%
75%
80%
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3B
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3C
Hip Thrust (Barbell)
3 Sets
12 Reps
@9
4A
Box Jump
2 Sets
1 Set
12 Reps
1 Reps
@9
@9
4B
Jump Squat
3 Sets
12 Reps
@9
5
Run
1 Set
15 mins
@7
Day 4
1A
Run
1 Set
5 mins
@6
1B
Pike Push Up
2 Sets
10 Reps
@7
2
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3A
Power Jerk
3 Sets
5 Reps
@8.5
3B
Snatch (Kettlebell)
3 Sets
10 Reps
@8.5
4A
Ring Dip
3 Sets
8 Reps
@8.5
4B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8.5
5A
Plank
3 Sets
2 mins
@9
5B
Pallof Press
3 Sets
10 Reps
@8
5C
Suitcase Carry
3 Sets
2 mins
@9
Day 5
1A
Shadow Boxing
3 Sets
2 mins
@7.5
1B
Chin-Up (Weighted)
3 Sets
2-6 Reps
@7
2
Deadlift (Deficit)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
3A
Shrug (Dumbbell)
3 Sets
16 Reps
@8.5
3B
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8.5
3C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4A
Med Ball Slam
3 Sets
10 Reps
@9
4B
Decline Crunch (Weighted)
3 Sets
12 Reps
@9
4C
Thruster (Barbell)
3 Sets
10 Reps
@9
5
100m Sprint
5 Sets
1 Reps
@10
Day 6
1A
Run
1 Set
5 mins
@6
1B
Squat (Bodyweight)
1 Set
1 Set
20 Reps
@7
@7
2
Overhead Squat
4 Sets
8 Reps
@9
3A
Pistol Squat
3 Sets
5 Reps
@8
3B
Lateral Lunge
3 Sets
8 Reps
@8.5
3C
Box Jump
3 Sets
15 Reps
@9.5
4A
Oblique Crunch
3 Sets
20 Reps
@8.5
4B
Farmer's Walk (Weighted)
3 Sets
2 mins
@9
Day 7
1
Run
1 Set
30 mins
@7.5
Day 1
1A
Shadow Boxing
2 Sets
3 mins
@7
1B
Push Up
2 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-20 Reps
65%
70%
75%
80%
3A
Pec Fly (Dumbbell)
2 Sets
1 Set
10-14 Reps
10-20 Reps
@8
@8
3B
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
3C
Push Up
3 Sets
AMRAP
@9.5
4A
Skull Crusher
3 Sets
AMRAP
4B
Single Arm Pushdown
3 Sets
AMRAP
5A
Overhead Press (Barbell)
3 Sets
12 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8
6
200m Sprint
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9
@9.5
@10
Day 2
1A
Run
1 Set
5 mins
@6
1B
Chin-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
60%
65%
70%
75%
3A
Shrug (Dumbbell)
3 Sets
20 Reps
@8
3B
Chest Supported Row (Dumbbell)
3 Sets
10-14 Reps
@8
3C
Wide Grip Pull-Up
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@8
4A
Face Pull
3 Sets
12 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9.5
4C
Hammer Curl
3 Sets
AMRAP
@9.5
5
400m Sprint
1 Set
1 Set
1 Reps
1 Reps
@8.5
@9.5
Day 3
1A
Run
1 Set
5 mins
@6
1B
Lunge (Bodyweight)
2 Sets
20 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
65%
70%
75%
80%
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3B
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3C
Hip Thrust (Barbell)
3 Sets
12 Reps
@9
4A
Box Jump
2 Sets
1 Set
12 Reps
1 Reps
@9
@9
4B
Jump Squat
3 Sets
12 Reps
@9
5
Run
1 Set
15 mins
@7
Day 4
1A
Run
1 Set
5 mins
@6
1B
Pike Push Up
2 Sets
10 Reps
@7
2
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3A
Power Jerk
3 Sets
5 Reps
@8.5
3B
Snatch (Kettlebell)
3 Sets
10 Reps
@8.5
4A
Ring Dip
3 Sets
8 Reps
@8.5
4B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8.5
5A
Plank
3 Sets
2 mins
@9
5B
Pallof Press
3 Sets
10 Reps
@8
5C
Suitcase Carry
3 Sets
2 mins
@9
Day 5
1A
Shadow Boxing
3 Sets
2 mins
@7.5
1B
Chin-Up (Weighted)
3 Sets
2-6 Reps
@7
2
Deadlift (Deficit)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
3A
Shrug (Dumbbell)
3 Sets
16 Reps
@8.5
3B
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8.5
3C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4A
Med Ball Slam
3 Sets
10 Reps
@9
4B
Decline Crunch (Weighted)
3 Sets
12 Reps
@9
4C
Thruster (Barbell)
3 Sets
10 Reps
@9
5
100m Sprint
5 Sets
1 Reps
@10
Day 6
1A
Run
1 Set
5 mins
@6
1B
Squat (Bodyweight)
2 Sets
20 Reps
@7
2
Overhead Squat
4 Sets
8 Reps
@9
3A
Pistol Squat
3 Sets
5 Reps
@8
3B
Lateral Lunge
3 Sets
8 Reps
@8.5
3C
Box Jump
3 Sets
15 Reps
@9.5
4A
Oblique Crunch
3 Sets
20 Reps
@8.5
4B
Farmer's Walk (Weighted)
3 Sets
2 mins
@9
Day 7
1
Run
1 Set
30 mins
@7.5
Day 1
1A
Shadow Boxing
2 Sets
3 mins
@7
1B
Push Up
2 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-20 Reps
65%
70%
75%
80%
3A
Pec Fly (Dumbbell)
2 Sets
1 Set
10-14 Reps
10-20 Reps
@8
@8
3B
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
3C
Push Up
3 Sets
AMRAP
@9.5
4A
Skull Crusher
3 Sets
AMRAP
4B
Single Arm Pushdown
3 Sets
AMRAP
5A
Overhead Press (Barbell)
3 Sets
12 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8
6
200m Sprint
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9
@9.5
@10
Day 2
1A
Run
1 Set
5 mins
@6
1B
Chin-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
60%
65%
70%
75%
3A
Shrug (Dumbbell)
3 Sets
20 Reps
@8
3B
Chest Supported Row (Dumbbell)
3 Sets
10-14 Reps
@8
3C
Wide Grip Pull-Up
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@8
4A
Face Pull
3 Sets
12 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9.5
4C
Hammer Curl
3 Sets
AMRAP
@9.5
5
400m Sprint
1 Set
1 Set
1 Reps
1 Reps
@8.5
@9.5
Day 3
1A
Run
1 Set
5 mins
@6
1B
Lunge (Bodyweight)
2 Sets
20 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
65%
70%
75%
80%
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3B
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3C
Hip Thrust (Barbell)
3 Sets
12 Reps
@9
4A
Box Jump
2 Sets
1 Set
12 Reps
1 Reps
@9
@9
4B
Jump Squat
3 Sets
12 Reps
@9
5
Run
1 Set
15 mins
@7
Day 4
1A
Run
1 Set
5 mins
@6
1B
Pike Push Up
2 Sets
10 Reps
@7
2
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3A
Power Jerk
3 Sets
5 Reps
@8.5
3B
Snatch (Kettlebell)
3 Sets
10 Reps
@8.5
4A
Ring Dip
3 Sets
8 Reps
@8.5
4B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8.5
5A
Plank
3 Sets
2 mins
@9
5B
Pallof Press
3 Sets
10 Reps
@8
5C
Suitcase Carry
3 Sets
2 mins
@9
Day 5
1A
Shadow Boxing
3 Sets
2 mins
@7.5
1B
Chin-Up (Weighted)
3 Sets
2-6 Reps
@7
2
Deadlift (Deficit)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
3A
Shrug (Dumbbell)
3 Sets
16 Reps
@8.5
3B
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8.5
3C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4A
Med Ball Slam
3 Sets
10 Reps
@9
4B
Decline Crunch (Weighted)
3 Sets
12 Reps
@9
4C
Thruster (Barbell)
3 Sets
10 Reps
@9
5
100m Sprint
5 Sets
1 Reps
@10
Day 6
1A
Run
1 Set
5 mins
@6
1B
Squat (Bodyweight)
2 Sets
20 Reps
@7
2
Overhead Squat
4 Sets
8 Reps
@9
3A
Pistol Squat
3 Sets
5 Reps
@8
3B
Lateral Lunge
3 Sets
8 Reps
@8.5
3C
Box Jump
3 Sets
15 Reps
@9.5
4A
Oblique Crunch
3 Sets
20 Reps
@8.5
4B
Farmer's Walk (Weighted)
3 Sets
2 mins
@9
Day 7
1
Run
1 Set
30 mins
@7.5
Day 1
1A
Shadow Boxing
2 Sets
3 mins
@7
1B
Push Up
2 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-20 Reps
65%
70%
75%
80%
3A
Pec Fly (Dumbbell)
2 Sets
1 Set
10-14 Reps
10-20 Reps
@8
@8
3B
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
3C
Push Up
3 Sets
AMRAP
@9.5
4A
Skull Crusher
3 Sets
AMRAP
4B
Single Arm Pushdown
3 Sets
AMRAP
5A
Overhead Press (Barbell)
3 Sets
12 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8
6
200m Sprint
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9
@9.5
@10
Day 2
1A
Run
1 Set
5 mins
@6
1B
Chin-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
60%
65%
70%
75%
3A
Shrug (Dumbbell)
3 Sets
20 Reps
@8
3B
Chest Supported Row (Dumbbell)
3 Sets
10-14 Reps
@8
3C
Wide Grip Pull-Up
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@8
4A
Face Pull
3 Sets
12 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9.5
4C
Hammer Curl
3 Sets
AMRAP
@9.5
5
400m Sprint
1 Set
1 Set
1 Reps
1 Reps
@8.5
@9.5
Day 3
1A
Run
1 Set
5 mins
@6
1B
Lunge (Bodyweight)
2 Sets
20 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
65%
70%
75%
80%
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3B
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3C
Hip Thrust (Barbell)
3 Sets
12 Reps
@9
4A
Box Jump
2 Sets
1 Set
12 Reps
1 Reps
@9
@9
4B
Jump Squat
3 Sets
12 Reps
@9
5
Run
1 Set
15 mins
@7
Day 4
1A
Run
1 Set
5 mins
@6
1B
Pike Push Up
2 Sets
10 Reps
@7
2
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3A
Power Jerk
3 Sets
5 Reps
@8.5
3B
Snatch (Kettlebell)
3 Sets
10 Reps
@8.5
4A
Ring Dip
3 Sets
8 Reps
@8.5
4B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8.5
5A
Plank
3 Sets
2 mins
@9
5B
Pallof Press
3 Sets
10 Reps
@8
5C
Suitcase Carry
3 Sets
2 mins
@9
Day 5
1A
Shadow Boxing
3 Sets
2 mins
@7.5
1B
Chin-Up (Weighted)
3 Sets
2-6 Reps
@7
2
Deadlift (Deficit)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
3A
Shrug (Dumbbell)
3 Sets
16 Reps
@8.5
3B
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8.5
3C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4A
Med Ball Slam
3 Sets
10 Reps
@9
4B
Decline Crunch (Weighted)
3 Sets
12 Reps
@9
4C
Thruster (Barbell)
3 Sets
10 Reps
@9
5
100m Sprint
5 Sets
1 Reps
@10
Day 6
1A
Run
1 Set
5 mins
@6
1B
Squat (Bodyweight)
2 Sets
20 Reps
@7
2
Overhead Squat
4 Sets
8 Reps
@9
3A
Pistol Squat
3 Sets
5 Reps
@8
3B
Lateral Lunge
3 Sets
8 Reps
@8.5
3C
Box Jump
3 Sets
15 Reps
@9.5
4A
Oblique Crunch
3 Sets
20 Reps
@8.5
4B
Farmer's Walk (Weighted)
3 Sets
2 mins
@9
Day 7
1
Run
1 Set
30 mins
@7.5
Day 1
1A
Shadow Boxing
2 Sets
3 mins
@7
1B
Push Up
2 Sets
15 Reps
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
10-20 Reps
65%
70%
75%
80%
3A
Pec Fly (Dumbbell)
2 Sets
1 Set
10-14 Reps
10-20 Reps
@8
@8
3B
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
3C
Push Up
3 Sets
AMRAP
@9.5
4A
Skull Crusher
3 Sets
AMRAP
4B
Single Arm Pushdown
3 Sets
AMRAP
5A
Overhead Press (Barbell)
3 Sets
12 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8
6
200m Sprint
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9
@9.5
@10
Day 2
1A
Run
1 Set
5 mins
@6
1B
Chin-Up (Bodyweight)
2 Sets
10 Reps
@6
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
60%
65%
70%
75%
3A
Shrug (Dumbbell)
3 Sets
20 Reps
@8
3B
Chest Supported Row (Dumbbell)
3 Sets
10-14 Reps
@8
3C
Wide Grip Pull-Up
1 Set
2 Sets
8-12 Reps
6-10 Reps
@8
@8
4A
Face Pull
3 Sets
12 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9.5
4C
Hammer Curl
3 Sets
AMRAP
@9.5
5
400m Sprint
1 Set
1 Set
1 Reps
1 Reps
@8.5
@9.5
Day 3
1A
Run
1 Set
5 mins
@6
1B
Lunge (Bodyweight)
2 Sets
20 Reps
@6
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
65%
70%
75%
80%
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3B
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3C
Hip Thrust (Barbell)
3 Sets
12 Reps
@9
4A
Box Jump
2 Sets
1 Set
12 Reps
1 Reps
@9
@9
4B
Jump Squat
3 Sets
12 Reps
@9
5
Run
1 Set
15 mins
@7
Day 4
1A
Run
1 Set
5 mins
@6
1B
Pike Push Up
2 Sets
10 Reps
@7
2
Standing Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
3A
Power Jerk
3 Sets
5 Reps
@8.5
3B
Snatch (Kettlebell)
3 Sets
10 Reps
@8.5
4A
Ring Dip
3 Sets
8 Reps
@8.5
4B
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@8.5
5A
Plank
3 Sets
2 mins
@9
5B
Pallof Press
3 Sets
10 Reps
@8
5C
Suitcase Carry
3 Sets
2 mins
@9
Day 5
1A
Shadow Boxing
3 Sets
2 mins
@7.5
1B
Chin-Up (Weighted)
3 Sets
2-6 Reps
@7
2
Deadlift (Deficit)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
3A
Shrug (Dumbbell)
3 Sets
16 Reps
@8.5
3B
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8.5
3C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4A
Med Ball Slam
3 Sets
10 Reps
@9
4B
Decline Crunch (Weighted)
3 Sets
12 Reps
@9
4C
Thruster (Barbell)
3 Sets
10 Reps
@9
5
100m Sprint
5 Sets
1 Reps
@10
Day 6
1A
Run
1 Set
5 mins
@6
1B
Squat (Bodyweight)
2 Sets
20 Reps
@7
2
Overhead Squat
4 Sets
8 Reps
@9
3A
Pistol Squat
3 Sets
5 Reps
@8
3B
Lateral Lunge
3 Sets
8 Reps
@8.5
3C
Box Jump
3 Sets
15 Reps
@9.5
4A
Oblique Crunch
3 Sets
20 Reps
@8.5
4B
Farmer's Walk (Weighted)
3 Sets
2 mins
@9
Day 7
1
Run
1 Set
30 mins
@7.5