Kratos | Physique and Strength of the God of War

“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.
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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.

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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

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Decline Crunch (Weighted)

Leg Raise (Captain's Chair)

Bladed Exile - Arms and Core

Heavy weights for the free weight movements. If you can’t perform weighted dips do bodyweight.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Chest Fly (Cable)

Deficit Push Up

Chaos - Chest (Block 1)

Heavy loads for the free weight. If you can’t perform weighted pull ups, do bodyweight/assisted.

Deadlift (Barbell)

Pull-Up (Weighted)

Barbell Row

Lat Pulldown

Jörgmungandr - Back (Block 1)

Medium loads for most of the exercises. The big range for leg raises is for you to determine failure

Hanging Leg Raise

Plank (Weighted)

Spartan Rage - Arms and Core

Heavy loads for the Squats and RDL’s, light loads for the rest of the workout.

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Hamstring Curl

Calf Raise (Machine)

Yggdrasil - Legs (Block 1)

Heavy loads for the Shoulder press, the rest should fall accordingly.

Seated Overhead Press (Barbell)

Upright Row (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Rear Delt Fly (Dumbbell)

Atlas - Shoulders (Block 1)

Push Up

Rageroot - Chest (Block 2)

Worldspine - Back (Block 2)

Hack Squat

Romanian Deadlift (Dumbbell)

Titan - Legs (Block 2)

Lateral Raise (Cable)

Warcrest - Shoulders (Block 2)

Medium loads for most of the exercises. Perform the kickbacks with a cable

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Tricep Kickback

Spartanbind - Arms and Core

Hercules - Arms and Core

Ares - Arms and Core

Zeus - Back (Block 3)

Push Up (Weighted)

Kratos - Chest (Block 3)

Mt. Olympus - Legs (Block 3)

Thor - Shoulders (Block 3)

Hermes - Arms and Core

(Optional) THE GOD OF WAR (S)

(Optional) THE GOD OF WAR (D)

(Optional) THE GOD OF WAR (B)

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