Uploaded November 2022 | Updated September 2026, 2 weeks ago
Nucleus Overload: youtube.com/watch?v=LNggSj0WBd8&t=738s
Farnese Hercules Program: youtube.com/watch?v=IYobXlRVLd0&t=112s
Why you should stop playing videogames: youtube.com/watch?v=bM23N1IPrDk&t=6404s
Thumbnail by iPAK | ARTS (check out his instagram!)
00:00 Introduction
3:15 Atreus program (NOVICE)
11:37 Bridge (INTERMEDIATE)
16:55 Kratos program (ADVANCED)
32:00 FAQ & Conclusion
Atreus program (NOVICE):
Monday PULL:
Deadlifts 3x3 OR RDLs 3x8-12
Hack squats 4x10-15 OR Farmers carries 4x30m + Decline sit-ups 4xAMRAP
Close-grip lat pulldowns (neutral or supinated) 4x6-12 + DB curls 4x8-12 + Split squats 4x10-15
SHRUGS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes. Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.
Wednesday PUSH:
Bench press 4x4-8 OR Dips 4x6-8
BB OR DB OHP 3x6-10 + DB rows 3x8-12
Lateral raises OR Upright rows 4x10-15 + Triceps extensions 4x8-12 + Neck curls 4x15-20
REAR DELT ROWS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes. Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.
Friday LEGS/ARMS:
Squats 3x6-10 OR Leg press 3x10-15
Weighted pull-ups/chin-ups 4x4-6 + EZ bar curls 4x6-10
Hyperextensions 4x12-15 + Triceps pushdowns 4x10-15 + Seated calf raises 4x15-20
PUSH-UPS/ABS BURN-OUT: Do 1 set to failure then rest 3 minutes. Do another set to failure then rest 2 minute. Do another set to failure then rest 1 minute; Do another set to failure then rest 30 sec; do 1 last set.
Bridge (INTERMEDIATE):
Monday PULL:
Deadlifts 3x3 OR RDLs 3x8-12
Hack squats 4x10-15 OR Farmers carries 4x30m + Decline sit-ups AMRAP
Close-grip lat pulldowns (neutral or supinated) 4x6-12 + DB curls 4x8-12 + Split squats 4x10-15
SHRUGS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes. Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.
Wednesday PUSH:
Bench press 4x4-8 OR Dips 4x6-8
BB OR DB OHP 3x6-10 + DB rows 3x8-12
Lateral raises OR Upright rows 4x10-15 + Triceps extensions 4x8-12 + Neck curls 4x15-20
REAR DELT ROWS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes. Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.
Friday LEGS
Squats 3x6-10 OR Leg press 3x10-15
RDLs 4x8-12 OR Block pulls 4x6-12 + Russian twists 4x10-15
Weighted pull-ups/chin-ups 4x4-6 + Hyperextensions 4x12-15 + Seated calf raises 4x15-20
ABS BURN-OUT (OPTIONAL): Do 1 set to failure then rest 3 minutes. Do another set to failure then rest 2 minute. Do another set to failure then rest 1 minute; Do another set to failure then rest 30 sec; do 1 last set.
Saturday ARMS
Close grip bench 3x6-10 OR Diamond push-ups 3xAMRAP
EZ bar curls 4x6-10 + Cross body triceps extensions 4x10-15
Hammer curls 4x8-12 + Lateral raises OR Cable lateral raises 4x12-15 + Neck extensions 4x15-20
Kratos program (ADVANCED):
Monday UPPER 1:
Close grip bench press 4x6-10 OR Dips 4x4-8 + DB OR Meadows rows 4x8-12
DB press OR Arnold press 3x6-10 + Cable/DB triceps extensions 3x8-12
DB pullovers OR Lat pulldowns 4x10-12 + Neck curls 4x15-20 + Rear delt rows 4xNO
Tuesday LOWER 1:
Barbell rows 4x10-12 OR Power cleans 4x6-10 + Seated OR Standing calf raises 4x15-20
Block pulls 3x6-10 OR Farmer carries 3x50m + Russian twists 3x12-15
Leg press 4x10-15 OR Split squats 4x12-15 + DB OR Pinwheel curls 4x8-12 + Shrugs 4xNO
Thursday UPPER 2:
DB/BB OHP 4x12-15 OR Viking press 4x8-12 + BB OR DB seal rows 4x10-15
Weighted chin-ups 3x6-8 OR DB OR Machine chest press 3x10-12 + Neck extensions 3x15-20
Lateral raises OR Upright rows 4x10-15 + Cable curls OR pushdowns 4x12-15 + Rear delt rows 4xNO
Friday LOWER 2:
Squats 4x6-8 OR Hack squats 4x10-15 + Hang pulls OR Snatch grip hang pulls 4x10-15
RDLs 3x8-12 OR Block-pulls 3x6-10 + Decline sit-ups 3x12-15
Hip thrusts 4x10-15 OR BB Hack squats 4x8-12 + Power shrugs OR Pendlay rows 4x8-10 + Shrugs 4xNO
Saturday ARMS:
Viking press OR Landmine press OR Incline press 3x6-10 + Cable lateral raises 3x12-15
EZ bar curls OR EZ bar preacher curls 4x8-10 + Cross-body OR Katana triceps extensions 4x8-12
Hammer OR Towel curls 4x10-12 + Triceps push-downs 4x12-15 + Finger curls 4x10-15
Nucleus Overload: youtube.com/watch?v=LNggSj0WBd8&t=738s
Farnese Hercules Program: youtube.com/watch?v=IYobXlRVLd0&t=112s
Why you should stop playing videogames: youtube.com/watch?v=bM23N1IPrDk&t=6404s
Thumbnail by iPAK | ARTS (check out his instagram!)
00:00 Introduction
3:15 Atreus program (NOVICE)
11:37 Bridge (INTERMEDIATE)
16:55 Kratos program (ADVANCED)
32:00 FAQ & Conclusion
Atreus program (NOVICE):
Monday PULL:
Deadlifts 3x3 OR RDLs 3x8-12
Hack squats 4x10-15 OR Farmers carries 4x30m + Decline sit-ups 4xAMRAP
Close-grip lat pulldowns (neutral or supinated) 4x6-12 + DB curls 4x8-12 + Split squats 4x10-15
SHRUGS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes. Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.
Wednesday PUSH:
Bench press 4x4-8 OR Dips 4x6-8
BB OR DB OHP 3x6-10 + DB rows 3x8-12
Lateral raises OR Upright rows 4x10-15 + Triceps extensions 4x8-12 + Neck curls 4x15-20
REAR DELT ROWS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes. Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.
Friday LEGS/ARMS:
Squats 3x6-10 OR Leg press 3x10-15
Weighted pull-ups/chin-ups 4x4-6 + EZ bar curls 4x6-10
Hyperextensions 4x12-15 + Triceps pushdowns 4x10-15 + Seated calf raises 4x15-20
PUSH-UPS/ABS BURN-OUT: Do 1 set to failure then rest 3 minutes. Do another set to failure then rest 2 minute. Do another set to failure then rest 1 minute; Do another set to failure then rest 30 sec; do 1 last set.
Bridge (INTERMEDIATE):
Monday PULL:
Deadlifts 3x3 OR RDLs 3x8-12
Hack squats 4x10-15 OR Farmers carries 4x30m + Decline sit-ups AMRAP
Close-grip lat pulldowns (neutral or supinated) 4x6-12 + DB curls 4x8-12 + Split squats 4x10-15
SHRUGS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes. Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.
Wednesday PUSH:
Bench press 4x4-8 OR Dips 4x6-8
BB OR DB OHP 3x6-10 + DB rows 3x8-12
Lateral raises OR Upright rows 4x10-15 + Triceps extensions 4x8-12 + Neck curls 4x15-20
REAR DELT ROWS BURN-OUT: Pick a weight you can do for 20 reps max. Do 1 set to failure then rest 2 minutes. Do another set to failure then rest 1 minute. Do another set to failure then rest 30 sec; do 1 last set.
Friday LEGS
Squats 3x6-10 OR Leg press 3x10-15
RDLs 4x8-12 OR Block pulls 4x6-12 + Russian twists 4x10-15
Weighted pull-ups/chin-ups 4x4-6 + Hyperextensions 4x12-15 + Seated calf raises 4x15-20
ABS BURN-OUT (OPTIONAL): Do 1 set to failure then rest 3 minutes. Do another set to failure then rest 2 minute. Do another set to failure then rest 1 minute; Do another set to failure then rest 30 sec; do 1 last set.
Saturday ARMS
Close grip bench 3x6-10 OR Diamond push-ups 3xAMRAP
EZ bar curls 4x6-10 + Cross body triceps extensions 4x10-15
Hammer curls 4x8-12 + Lateral raises OR Cable lateral raises 4x12-15 + Neck extensions 4x15-20
Kratos program (ADVANCED):
Monday UPPER 1:
Close grip bench press 4x6-10 OR Dips 4x4-8 + DB OR Meadows rows 4x8-12
DB press OR Arnold press 3x6-10 + Cable/DB triceps extensions 3x8-12
DB pullovers OR Lat pulldowns 4x10-12 + Neck curls 4x15-20 + Rear delt rows 4xNO
Tuesday LOWER 1:
Barbell rows 4x10-12 OR Power cleans 4x6-10 + Seated OR Standing calf raises 4x15-20
Block pulls 3x6-10 OR Farmer carries 3x50m + Russian twists 3x12-15
Leg press 4x10-15 OR Split squats 4x12-15 + DB OR Pinwheel curls 4x8-12 + Shrugs 4xNO
Thursday UPPER 2:
DB/BB OHP 4x12-15 OR Viking press 4x8-12 + BB OR DB seal rows 4x10-15
Weighted chin-ups 3x6-8 OR DB OR Machine chest press 3x10-12 + Neck extensions 3x15-20
Lateral raises OR Upright rows 4x10-15 + Cable curls OR pushdowns 4x12-15 + Rear delt rows 4xNO
Friday LOWER 2:
Squats 4x6-8 OR Hack squats 4x10-15 + Hang pulls OR Snatch grip hang pulls 4x10-15
RDLs 3x8-12 OR Block-pulls 3x6-10 + Decline sit-ups 3x12-15
Hip thrusts 4x10-15 OR BB Hack squats 4x8-12 + Power shrugs OR Pendlay rows 4x8-10 + Shrugs 4xNO
Saturday ARMS:
Viking press OR Landmine press OR Incline press 3x6-10 + Cable lateral raises 3x12-15
EZ bar curls OR EZ bar preacher curls 4x8-10 + Cross-body OR Katana triceps extensions 4x8-12
Hammer OR Towel curls 4x10-12 + Triceps push-downs 4x12-15 + Finger curls 4x10-15
