Program Description
Inspired by the legendary White Wolf, the Witcher Routine is a four-day hybrid program combining strength, functional fitness, and core work designed to sculpt a lean, powerful, and agile body. It incorporates structured strength training, explosive cardio, and focused core development to embody Geralt’s combination of strength, endurance, and combat-readiness. Perfect for those looking to adopt a disciplined, Witcher-like lifestyle.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 23, 2024 07:41
- Last EditedJun 18, 2025 08:13

Summary
Embark on an 8-week journey with the "Trial of the Grasses - Witcher Workout," designed for those ready to forge strength and resilience. This program features five training days each week, focusing on a balanced mix of lower and upper body workouts, cardio, and core conditioning. Expect to engage in foundational lifts like squats and bench presses, complemented by explosive movements such as box jumps. With a full gym setup, you'll harness the power of varied equipment to sculpt your physique and enhance your performance. Get ready to channel your inner warrior and transform your fitness!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
4
Box Jump
3
8-10 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
6
Ab Roll
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Seated Dip (Machine)
4
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
2
Abs Crunch (Weighted)
3
15 reps
-
3
Russian Twist
3
30 reps
-
4
Reverse Abs Crunch (Bodyweight)
4
12 reps
-
5
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
4
10-12 reps
-
3
Walking Lunge
4
12 reps
-
4
Kettlebell Swing
3
12 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Ab Roll
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Pull-Up (Bodyweight)
4
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
6
Abs Crunch (Weighted)
3
15 reps
-
7
Russian Twist
3
30 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Barbell)3 Sets
10-12 Reps
-
4
Box Jump3 Sets
8-10 Reps
-
5
Reverse Abs Crunch (Bodyweight)3 Sets
15 Reps
-
6
Ab Roll3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Seated Overhead Press (Dumbbell)4 Sets
10-12 Reps
-
3
Incline Chest Fly (Dumbbell)3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
5
Seated Dip (Machine)4 Sets
12 Reps
-
6
Abs Crunch (Weighted)3 Sets
15 Reps
-
7
Russian Twist3 Sets
30 Reps
-
Day 3
1
Run1 Set
40 mins
-
2
Abs Crunch (Weighted)3 Sets
15 Reps
-
3
Russian Twist3 Sets
30 Reps
-
4
Reverse Abs Crunch (Bodyweight)4 Sets
12 Reps
-
5
Ab Roll3 Sets
12 Reps
-
Day 4
1
Front Squat (Barbell)4 Sets
8 Reps
-
2
Hip Thrust (Barbell)4 Sets
10-12 Reps
-
3
Walking Lunge4 Sets
12 Reps
-
4
Kettlebell Swing3 Sets
12 Reps
-
5
Reverse Abs Crunch (Bodyweight)3 Sets
12 Reps
-
6
Ab Roll3 Sets
12 Reps
-
Day 5
1
Bent Over Row (Barbell)4 Sets
12 Reps
-
2
Pull-Up (Bodyweight)4 Sets
-
3
Single Arm Row (Dumbbell)3 Sets
10-12 Reps
-
4
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
5
Tricep Kickback3 Sets
12 Reps
-
6
Abs Crunch (Weighted)3 Sets
15 Reps
-
7
Russian Twist3 Sets
30 Reps
-