Programme

GHOST ELITE

Six days a week, high volume, for lifters who already know their way around a gym.

A genuine advanced block — this is not for a first programme. High weekly volume split across six sessions, built for someone with a training history who wants to push hard for twelve straight weeks.

The week

12 weeks · 6 sessions

Chest & Triceps

chest, triceps

Bench pressShoulder blades pinned, bar to lower chest.

5 × 6-8 · 120s rest
Incline dumbbell press30 degree bench, elbows at 45.

4 × 8-10 · 90s rest
Cable crossoverSlight forward lean, meet in front of the hips.

3 × 12-15 · 60s rest
DipsLean forward for chest, upright for triceps.

3 × AMRAP · 90s rest
Rope tricep pushdownElbows glued, split the rope at the bottom.

4 × 12 · 45s rest
Overhead tricep extensionDeep stretch, slow return.

3 × 12 · 45s rest

Back & Biceps

back, biceps

Conventional deadliftTake the slack out, push the floor away.

4 × 5 · 180s rest
Pull upFull hang, chest to the bar.

4 × 8-10 · 120s rest
T-bar rowChest against the pad if available, pull to the sternum.

4 × 10 · 90s rest
Straight arm pulldownSoft elbows, pull with the lats not the arms.

3 × 15 · 60s rest
Barbell curlElbows pinned, no hip drive.

4 × 10 · 60s rest
Cable curlConstant tension, elbows fixed at your sides.

3 × 15 · 45s rest

Legs — Quad Focus

quads

Back squatBrace hard, knees track over toes, hit depth every rep.

5 × 6-8 · 150s rest
Hack squatBack flat on the pad, drive through the whole foot.

4 × 10 · 120s rest
Leg pressFeet mid-platform, do not lock out hard.

3 × 12 · 90s rest
Leg extensionPause a beat at the top, no swinging.

3 × 15 · 60s rest
Standing calf raiseFull stretch at the bottom, pause at the top.

4 × 15 · 45s rest

Shoulders & Arms

shoulders, arms

Overhead pressGlutes tight, head through at lockout.

5 × 6-8 · 120s rest
Arnold pressRotate palms out as you press, full overhead lockout.

3 × 10 · 90s rest
Lateral raiseLead with the elbow, stop at shoulder height.

4 × 15 · 45s rest
Rear delt flyHinge over, thumbs down, wide arc.

3 × 15 · 45s rest
Hammer curlNeutral grip, controlled tempo.

3 × 12 · 45s rest
Skull crusherLower to the forehead, keep elbows in.

3 × 10 · 45s rest

Legs — Posterior Focus

hamstrings, glutes

Romanian deadliftHinge at the hips, bar close, feel the stretch.

5 × 8 · 120s rest
Hip thrustChin tucked, full lockout, 1 second squeeze.

4 × 10 · 90s rest
Lying leg curlHips down, squeeze at the top.

4 × 12 · 60s rest
Bulgarian split squatFront shin vertical, back foot elevated, slow eccentric.

3 × 10 each · 90s rest
Glute-ham raiseCurl from the knee, keep the hips extended.

3 × 10 · 60s rest

Conditioning & Core

conditioning, core

Assault bike sprintHard effort, full recovery between rounds.

10 × 20 sec · 40s rest
Kettlebell swingHinge not squat, snap the hips.

4 × 20 · 60s rest
Hanging leg raiseNo swinging, curl the pelvis.

4 × 12 · 60s rest
Ab wheel rolloutPosterior tilt, go only as far as you can control.

3 × 10 · 60s rest
Farmer carryTall posture, heavy, no leaning.

3 × 40 m · 60s rest

Included

Get the app to start

Level: advanced
Sessions: 6 a week
Length: 12 weeks

Included

Every session written out set by set
Coaching cue on every exercise
Logs into your training diary automatically
Last session's weights shown while you lift