Final Transformation Program
VIRTUS-X
Bodybuilding, Strength & ConditioningBuild fuller pecs, broader shoulders, and stronger legs with a plan that gives every session a purpose.
VIRTUS-X Final Transformation is a 10-week strength and hypertrophy program for intermediate lifters ready to train consistently and build a balanced, capable physique.
Five lifting days combine incline pressing, weighted and ring dips, T-bar rows, pull-ups, and the alternating Arnold Z-press with targeted shoulder work. Front squats, pause front squats, and Romanian deadlifts prioritize lower-body strength. Dedicated quad, calf, and core work rounds out the plan.
YOUR WEEK Monday: Pecs + Delts Tuesday: Squat + Quads + Calves + Core Wednesday: Back + Shoulders Thursday: Recovery + Mobility Friday: Legs + Calves + Core Saturday: Pecs + Delts + Calves + Core Sunday: Easy Run
Weeks 1-4 build volume and strength demands. Week 5 reduces loading and volume for recovery. Weeks 6-9 build again, followed by a lighter Week 10. Easy runs range from 18-28 minutes. Plan approximately 60-90 minutes for lifting sessions, depending on warm-ups, rest, and gym access.
You receive the complete training calendar, prescribed sets and reps, percentage-based loading, and daily coaching notes through TrainHeroic. Use conservative estimated 1RMs and adjust loads to preserve technique; no need to max out every exercise.
Best for lifters comfortable with squats, hinges, presses, pull-ups, and dips who can commit to five lifting days and one run weekly. A well-equipped gym is required; see the equipment list below.
This is a structured training plan. Individual nutrition plans and one-to-one coaching are not included. Results depend on your starting point, consistency, nutrition, and recovery. Core work builds strength and control; it does not selectively remove stomach fat.
Train with purpose. Build strength. Earn your transformation.
Strength + Hypertrophy - Straight Sets
A
Reference only: perform each individually listed exercise below once as straight sets. No additional circuit.
B
Incline Bench Press
3 x 8 @ 72.5 %
C
Weighted Dip
2 x 6 @ 77.5 %
D
Cable Fly
2 x 12 @ 65 %
E
Cable Lateral raises
3 x 14 @ 62.5 %
F
Pull-Up
3 x 6-10 @ 70 %
Strength + Hypertrophy - Straight Sets
A
Reference only: perform each individually listed exercise below once as straight sets. No additional circuit.
B
Front Squat
3 x 5 @ 75 %
C
Heel Elevated Split Squat
3 x 6 @ 70 %
D
Leg Extension
2 x 12 @ 65 %
E
Calf Raise
4 x 10 @ 70 %
F
Hanging Leg Raise
3 x 10
Strength + Hypertrophy - Straight Sets
A
Reference only: perform each individually listed exercise below once as straight sets. No additional circuit.
B
T Bar Row Landmine
3 x 8 @ 72.5 %
C
Pull-Up
3 x 6-10 @ 70 %
D
Alternating Arnold Z-Press
3 x 8 @ 72.5 %
E
Rear Delt Flyes
3 x 14 @ 62.5 %
F
Cable Lateral raises
3 x 14 @ 62.5 %
G
Seated DB Curl
2 x 12 @ 65 %
Recovery + Mobility
A
Rest from resistance training. Optional 20-30 minute easy walk, RPE 2-3. Mobility: ankle rocks, hip-flexor stretch and thoracic rotations, 2 easy sets each, 30 seconds or 6-8 controlled reps per side. Aim for 7-9 hours of sleep. Check soreness and readiness for Friday. If performance declines for two sessions or soreness persists beyond 72 hours, drop one accessory set per exercise and hold load progression. Core training does not spot-reduce stomach fat. Track waist consistently; nutrition and overall energy balance affect definition.
Strength + Hypertrophy - Straight Sets
A
Reference only: perform each individually listed exercise below once as straight sets. No additional circuit.
B
Romanian Deadlift
3 x 6 @ 70 %
C
Pause Front Squat
3 x 4 @ 72.5 %
D
Lying Leg Curl
3 x 12 @ 65 %
E
DB Seated Single Leg Calf Raise
4 x 15 @ 60 %
F
Paloff Press
3 x 10 @ 70 %
G
Side Plank
2 x 0:30
Strength + Hypertrophy - Straight Sets
A
Reference only: perform each individually listed exercise below once as straight sets. No additional circuit.
B
Incline DB Bench Press
3 x 8 @ 72.5 %
C
Ring Dips
2 x 6-10 @ 70 %
D
Cable Fly
2 x 12 @ 65 %
E
Cable Lateral raises
3 x 14 @ 62.5 %
F
Calf Raise
3 x 12 @ 65 %
G
Ab Wheel
3 x 8
Sunday Easy Run - 20 minutes
A
Warm-up: walk briskly 5 minutes. Run: 20 minutes at conversational effort, RPE 3-4/10, on flat terrain. If needed, alternate 2 minutes jogging / 1 minute walking for the same total time. Cool-down: walk 5 minutes. Log time, distance and effort. This is not a time trial. If legs remain unusually sore, hold duration rather than increasing next week.
Post-run mobility
B
After the run: easy calf and hip-flexor stretches, 2 x 20-30 seconds each side. Do not force the stretch. Spend 2 minutes slow breathing.
Luke Duran
Founder of VIRTUS-X with 14 years of training experience. NASM Certified Personal Trainer and TSAC-F certified, with training in Conjugate Tactical, bodybuilding, and MMA conditioning. Luke combines strength-focused compound lifts with purposeful hypertrophy work to help committed lifters build muscle, performance, and consistency.
Put a clear plan behind your effort. Build your chest and shoulders, challenge your legs, and track every session with purposeful progression and planned recovery. Commit to the work and earn your transformation with VIRTUS-X.
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