Sculptor

Program Description

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

Program Overview