Achilles: Elysium
Approximately 4 years ago in 2017, I released the first incarnation of my
Achilles Program. Inspired by the many conversations I had with men
over the years as to how to get the kind of body that Brad Pitt had in
Troy, I created a program under this directive. Upper body focused,
with an emphasis on aesthetics and a training philosophy drawing on
my holistic bodybuilding perspective at the time, the program was
enormously successful. To date, I've had over 1,000 men complete the
program, and I receive testimonials monthly as to the program's
success.
The Achilles Program’s effectiveness came from its proven principles: it
was high frequency, high volume, and the diet plan was classically “bro”
as I call it, with set parameters for calories, protein intake, and food
choice.
Since the program has been released, I have made adjustments to it,
added a second month, and it continues to sell very well. Consequently,
I receive inquiries monthly
-Is there a follow up to Achilles?
-What would I suggest next?
While I have written programs since that could be done after Achilles, I
never created a true sequel program. Achilles was a victim of its own
success in this way. The enthusiasm for it was so high, and so many
men have followed it so well, that trying to capture that again for a
direct follow up seemed unlikely.
As it was, I spent a great deal of time on self education the past year,
learning the ATG system and studying various other athletic modalities,
and diving into Muay Thai at the same time.
I wanted to revisit the Achilles Program to see if I update it further, but
as I began working on it, the rewrite took on a life of its own, and
became the program you are reading now,
The Achilles Program: Elysium
Achilles is my flagship program. Its where I suggest every man start
who has reliable gym access and is ready to commit himself to a mind
and body overhaul. Its a serious program. Its 5 days a week, the
workouts are not short, the cardio and diet are required for best
results, and completing encapsulates a mental shift from being a casual
gym goer to a serious trainee.
Elysium is more advanced than Achilles. It is predicated that you the
trainee have a base of strength and muscle already. It is not a
beginners program obviously. While it could be done entirely on its
own, I would advise doing Achilles first. If you are reading this right
now, you have likely have done Achilles already.
In Greek Mythology, the Elysium Fields were the afterlife where Heroes,
the righteous, and those chosen by the Gods would go to dwell. It was a
separate realm from Hades.
For anyone doing this program, you have clearly chosen yourself to
follow a much higher set of standards than those of the mundane
world, and for that I commend you.
What Makes This Program Different…
Fitness is the one subject I have “mastery” in. And that requires
constantly challenging one's knowledge and reexamining ones beliefs.
The past few years, I went through a few challenges. I experienced a
series of injuries (achilles tendon strain, hernia, knee tendonitis, disc
herniation), that led me to reexamine How I was lifting weights, and the
philosophy that I was approaching lifting with.
Let me be clear, lifting weights is not BAD. I am not taking a position
that resistance training is a net negative and you should not do it.
But there IS a gap between whether lifting in the weight room transfers
to actual athletic movement. People get hurt lifting obviously, and
athletes that lift also get hurt, despite lifting.
It’s a common belief that lifting weights must make you more injury
resistant, but clearly this is not the case.
I already had questioned the barbell paradigm for a long time: in so
many words, I think powerlifting has misled people into what
constitutes effective training because barbell specific strength does not
carry over to other activities and specializing in powerlifting has a 100%
rate of injury.
What else could be questioned?
My First Major Shift in Thinking
My first big change was in GAIT. I had never considered the essentiality
of walking, jogging, and running.
To this I must credit Naudi Aguilar, and the GOATA system.
These are their own rabbit holes you can go down. If you’d like to
explore them in depth, that is up to you.
From Functional patterns I realized the following
● Too much lifting, especially barbell squatting and deadlift, its
creates total body compression on the tissues that increases
overall stiffness and makes running, walking, sprinting, and
rotational movement difficult.
● If your training makes you WORSE at running and sprinting, you
are creating dysfunction
● An athletic body is a SUPPLE body with muscle tissue and joints
that are not stiff and constricted. As simple as this, many many
many people lift in a manner that makes them stiffer and less
supple
● If your Lifting truly was injury proofing you, you’d not get non
contact injuries and “itis’s” like achilles tendonitis. Clearly
something is not doing what you think it is if this is happening
From GOATA, I realized the following
● Athletic movement starts with the feet and weight distribution
being centered on the OUTSIDE edge and corner of the foot, NOT
the ball of the foot
The collapse of the ankle with the Inside ankle bone being LOW
compared ot the outside ankle bone is what creates achilles and
knee and hip injuries over and over again
● All great athletes move in the EXACT same patterns, its
mathematical, not random
● Conventional heavy lifting is largely FRONT chain dominant
because it your weight is heavily into the heels and you are
emphasizing a stacked torso to Move weight UP and DOWN, NOT
move your body FORWARD and BACK.
● Front chain dominance is a miscoordination of the body with
anterior muscles dominating for locomotion, versus using the
posterior. This is not any one muscle dominance, but all the
muscles on the front of the body. The more front chain dominant
you are, the more stiff you will feel running, and rotation and
lateral movement will not be fluid. You will move from the inside
edge of the foot and create many upstream issues in the ankle
knee hip and low back.
● An excess of lifting with bad mechanics trains “reverse
propulsion”. You are training your body to brace itself against
external load and “sit back” and leverage against it. This is
fantastic for moving weight statically, but it can engrain terrible
habits in the foot ankle and knee for actual athletics, ie RUNNING
and Sprinting and directional change. You don't move forward by
bracing yourself backwards
From Ben Patrick and ATG I realized the following
● Muscles must be trained both in their contracted (short range)
and lengthened (long range) states. Training your biceps to curl is
usefu, this is a short range position. Your biceps can also fully
contract from a lengthened position (ring pullups for example),
and if they are excessively tight your shoulder functional will be
inhibited and someone like a chinup or pullup can be aggravating
on the shoulder and bicep tendon. This is but one example. If you
want truly STRONG muscles, they must be strong at both lengths
● Progressive Tension: Tension can be placed on the entire length
of the muscle, or emphasize a section of it. Tension can be on the
muscle for a short period of time, or a longer period of time.
Tension can be light, or it can be heavy. Tension can be slow
contraction, or fast contracting and explosive. Proceed from
easiest to hardest in all of these, and take them into account
● You want a Hardware Surplus, ie your connection tissue, tendons
and ligaments, they must be stronger than the muscles. You
cannot jump more than you can land. You cannot run faster more
than you can rebound. You cannot be faster than you can relax to
contract. You want to build the strongest bones, ligaments,
tendons and muscles possible, IN that order.
● Rather than conceptualize resistance training as only training the
muscles, understand that you are in fact training the JOINT as a
whole. Is the joint functioning properly, are you training the joint
to be stronger?
● Pain Free Execution: If something trains you into a state of pain,
WHY are you doing it? Modify or replace or dispose of entirely any
exercises that lead to a pain state. Chronic stiffness is the first sign
of an eventual pain/injury happening
● Ground Up Structural Balance: Train BOTH sides of the limb. Do
calf raises and tibialis raises. Train the lower quad and lower
hamstring. Train the hip flexors and the glutes. Train the spinal
erectors and the rectus abdominis. Train biceps and triceps, chest
and back. Front of the shoulder and back fo the shoulder. Again,
there are many examples. Do not be misled in thinking you can
train a Joint with only ONE exercise and have it function at full
capacity.
● Movements Over Programs: Truthfully there are only so many
exercises that you need to do to be strong and healthy. Variety for
the sake of variety is pointless. In the long term, you are going to
be doing the same collection of exercises over and over again.
Getting strong in the wrong movements does no good. Train to
develop the movements that matter while staying pain-free and
healthy.
● There is Truth in Numbers: Strength goals can be calculated by
using bodyweight and progressing towards performing a lift with
a percentage of Bodyweight (for isolation lifts), or going beyond
bodyweight with loading (compound movements). You can use
your weight to assess the necessary levels of strength for
practically any exercise
What Does ALL that add up to?
It means on the most basic level that I have a high preference for some
exercises, and less of a preference for others. Clearly my past programs
have worked, but I am always striving to become better, and Elysium is
a culmination of everything I have learned so far to this point.
Strategies and My Reasoning Behind Them
One of the biggest differences in this program from the prior is training
volume. After 10+ years of training clients, I’ve come to favor a LOWER
volume approach, not higher volume. While some exercises work well
when done submaximally for multiple sets, others are best done for
only a few sets, taken to positive failure each time.
For that reason, You’ll notice that workouts at times are NOT very long.
This is on purpose. You grow Outside of the gym, not in the gym. The
goal is to get stronger with time, not fatigue yourself as much as
possible.
Another major change is exercise variation...They DONT change much
at all. While in the past I have tried to vary the movements to keep
people engaged with the novelty, I’ve realized this is more
entertainment than effectiveness. You get bigger and stronger faster by
doing the same movements over and over. There is little need to
change unless results have gone completely stale, and even then, a
slight variation may be all that’s needed.
Abdominal Workouts
There is only one workout to do, and it can be done up to 3 times a
week. It consists of the following routine
1. Hip flexor raises
2. Quadratus Lumborum Raise
3. Decline Crunch
You can perform 1-3 sets of each, for at least 10 reps (up to 20 reps) in
a set. Focus on progressive overload and gradually increasing your
working weights. For the decline crunch, add weight by holding a plate
at chest level
For Calves
Calves get their own training. I want you train calves twice a week,
spaced at least 2 days apart. They can be added to any training day.
You will perform the following exercises, ALL of them, for 2-3 working
sets, of 8-15 reps
1. Anterior Tibialis Raise
2. Seated Calf Raise
3. Bodyweight standing calf raise
Phase I (All Numbers Are Given In Sets By Reps)
The first phase is a continuation of sorts from the original Achilles
program. Whereas that program was heavily upper body centric, with a
major focus on chest, shoulders, and arms, Elysium is BACK focused.
Back and Biceps is what is prioritized in the first phase of training,
followed by legs, and then the upper body pressing muscles are last
with 1x weekly frequency.
Exercises are to be one at a time, rest anywhere from 1-3 minutes
between sets, and focus purely on quality reps and progressive
overload each week. You will be doing all of these exercises through the
program often, so get accustomed to them. If you get into a mental
“flow” state and want to speed up the sets or workout, do not hesitate
to do so. But defer to the side of more rest, not less rest.
The program grows in volume in each training phase. These workouts, I
want you to get stronger every single week adding reps or adding
weight. This should be a smooth month of time efficient workouts and
strength increases every time you are in the gym.
Workout 1: Lower Body
The first workout is fairly short. Remember that you also have the calf
work and ab work to do, which makes this day a perfect day to do it.
The main exercises should not take longer than 30 minutes to do, with
ample rest between.
1. Standing Leg Curl 3x10-20
-this does require the usage of a Monkey foot. If you do not have one,
simply use a seated leg curl. You are doing higher reps, but the
principles of progressive overload still applies. I suggest starting with 10
reps, finding a heavy weight, and then increasing the number of reps
you can do with that weight each week.
2. Nordic Leg Curl 5x3-5
-You will be doing these every single week for the entire duration of the
program. Get used to doing them, they won't be going away.
3. Single Leg 45 Degree Hyperextension 3xAMAP
-the first time you do these you might struggle to get 10. They are
unusually challenging, and a humbling exercise the first timey you do
them. The setup makes a big difference, you want the hip stable as
possible and the supporting leg braced. You cannot be loose with the
form on these. Take each set to positive failure. If you able to get 20+
reps though, then start adding weight to them. Weighted sets can be
done for sets of 10 reps
Workout 2: Upper Body, Chest + Shoulders+triceps
Longer workout, longer than yesterdays. These exercises all have
strength standards attached to them. I again emphasize the goal is
getting STRONGER, both short term and long term.
1. Dips 3x bodyweight, max reps each set
-If these are too easy and you are able to do 15+ reps each set with
bodyweight then add weight. For weighted dips, keep the working reps
in the 8-15 range.
2. Neutral Grip Flat DB Press 3x8-12
-These can be done HEAVY. You can do the same weight for all sets, or
elect to pyramid up in weight with each set, that is your call.
3. Seated DB lateral Raise 3x8-12
-These are to be done STRICT. Lateral raises are NOT an exercise you
get continuously stronger at. Once you achieve the strength standard, it
becomes a situation of adding REPS, training to positive failure, and
being creative with the variations.
4. Chest Supported DB Tricep Extension 3x15
-This exercise might not seem essential, but I like because it trains the
triceps in a fully shorted and stabilized position, it’s low stress on the
elbow, and unlike something lik an overhead extension of cable
pushdown, the setup requirements are low (only an adjustable bench)
and its nearly impossible to screw up doing it.
5. Powell Raise 3x8-10
-These will probably feel awkward the first time you do them, you'll be
way weaker than you think. Eventually you’ll get stronger and like the
exercise. It is supreme for posterior deltoids
Workout 3: Upper Body, Back+Biceps
1. Neutral Grip Pullup 4x6-10
-NEUTRAL GRIP, not wide grip, not a chinup. Neutral grip trains the lats
directly, unlike the underhand or overhand version. If bodyweight is too
easy, then add weight (a SMALL amount of weight, like 10bs) and
maintain the given rep range
2. Bodyweight Row 3x10-20 (if you can get 20 reps, add weight)
-I love this movement, its a strength builder, mass builder, it develops
posture, it does everything. Get good at it
3. Supinated Curl Alternating 3x10
-Don't overthink these. Alternating curls, taken to positive failure, with
as heavy weight as you can use with good technique.
Workout 4: Lower Body
1. ATG Split Squat Squat 5x10, Bodyweight only for the first set, then
gradually add load each set
-You’ll probably need to start with the front foot elevated. Gradually
increase ROM as much as you can with each successive set.
2. VMO Squat 6x10, pyramid up in weight each set
-You will need a slant board for these. Or something that can elevate
your heels. A slant board works best of course. Start with bodyweight,
and then add weight by holding DBs at the SIDES of the body (Not
goblet squat style). Done properly these should feel amazing on the
knees and hips and you get a fantastic quad pump
3. Reverse Step-Up-5x10 Bodyweight Only
-Do these on a FLAT surface. They are another exercise that is uniquely
challenging. Remember, you WANT the knee to go past the toe, you
want the heel to come up, you want the knee and quad to get worked.
The weight is in the front of the foot, not back of the foot.
Workout 5: Upper Body, Back+Biceps
1. Wide Grip Pullup 3xAMAP
-This is an UPPER back exercise, not lats like everyone believes. Pull
your sternum to the bar, not the chin. Use the curved ergonomic
handles if those are available to you
2. Gironda High Angle Row 3x10-15
-This exercise is rarely done today, I think because its a cable
movement and it does not look “hardcore” as the weight you use is
never going to be that happy. That said, it is a fantastic movement for
Back development and puts zero stress on the spine, and has an added
benefit of improving shoulder function. Do these reps deliberately, its
an exercise that you want to fully feel the muscle working
3. Alternating Hammer Curl 3x10-12
-Traditional and effective. Take each set to failure. Add reps or weight
each week.
Phase II (All Numbers Are Given In Sets By Reps)
What Changes in Phase 2? Volume increase. More exercises are added.
You will also see that each muscle group/function gets its own training
day. Posterior chain of the lower body comes first, then upper body
pushing (chest and triceps), and then upper body pulling, then anterior
chain of the lower body, and finally upper body pressing (shoulders).
Again, the emphasis here is LINEAR strength gains every week. Add
reps, and then add weight. With only 1x weekly strength frequency you
experience strength gains every single workout.
Workout 1: Lower Body
1. Standing Leg Curl 3x15-20
-This exercise can always be substituted with seated leg curls or lying
leg curls
2. Nordic Leg Curl 5x3-5
-There is no need to “vary” this exercise. It takes months and months to
eventually do an unassisted rep, thus you can expect to be doing this
each week unchanged for a long time
3. Stiff Leg Deadlift-3x8-10
After a month spent strengthening the posterior chain, these should
feel good and you’ve got the muscle to support doing them. Keep the
weight the same for all sets. These are done with a barbell, not
dumbbells. The emphasis is hamstrings first, glutes second.
4. Single Leg 45 degree Hyperextension 2xAMAP (as Many as possible)
-No weight on these. These are to be done to failure for the pump
Workout 2: Upper Body (Chest and Triceps)
1. Dips, 3x weighted each set
-warmup with a set of only bodyweight, and then proceed to your
weighted working sets
2. Neutral Grip Flat DB Press-3x8-12
3. Incline DB Chest press-3x6-10
-These will be done slightly heavier than the flat DB presses. Do NOT
flare your elbows out when doing these. You want a 45 degree angle
with the arms to the torso to target the clavicular pectorals and anterior
delts
4. Tricep Pushdowns with Independent Rope 3x15
Workout 3: Upper Body (Back and Biceps)
1. Neutral Grip Pullups 8x5
-these are to be done WEIGHTED if possible. If not, then continue to do
them with bodyweight
2. Wide Grip Pulldown 2x8-12
-These are an upper back exercise, not a lat exercise. Pull down to the
base of the throat and arch the upper back
4. Seated Cable Row with Independent Handles 2x8-12
-Do NOT use the close grip handle. I want you to use handles that allow
for better scapular movement. Do not lean back doing these, do not
cheat. Neutral spine, pull the elbows back and get them flush with the
torso.
4. Bodyweight Row 3x10-20
-You’re going to be doing these the rest of your natural life. Keep at it.
5. Standing EZ-Bar Curl 3x8-10
-If you are going to do curls, use the EZ bar, not the straight. Far more
ergonomic.
Workout 4: Lower Body
1. ATG Split Squat Squat 5x10
-Add weight each set and work up to a hard set of 10
2. Reverse Step-Up 3x10
-You should be able to do these weighted now. Use DBs, and when that
becomes awkward, then use a barbell
3. VMO Squat 5x20
-SURPRISE. Dont do these weight, bodyweight only. Your quads would be on
fire by the end
4. Jefferson Curl 3x5-10
I love this movement. It stretches the entire posterior chain and it build ROM
and fix tight hamstrings like nothing else. It builds serious strength range and
you cannot cheat it.
Workout 5: Upper Body
1. Seated Neutral Grip DB Shoulder 3x8-12
2. Seated DB Lateral Raise 3x10-15
3. DB Y Raise 3x10-15
4. Powell Raise 3x8-10
Phase III (All Numbers Are Given In Sets By Reps)
In Month 3, I want you to use a simple but effective strategy; pyramid
training. For all the exercises that you do 3 working sets for, work up to
a heavy set for the last set. This does not mean go easy on the prior two
sets, rather work backwards from the usual rep range. Start with a set
of 20, then 15, then 10. Or set of 12, 10, then finally 8. Make it your goal
each week to beat your weight and reps on that last set.
I also want to make the point: you will be surprised at how much your
strength increases when you maintain doing the SAME exercises each
week, every week. Long term strength does not come from erratically
changing exercises. Effective training is often boring, but it WORKS.
Workout 1: Lower Body (Posterior)
1. Standing Leg Curl 3x10-20
-A set of 20, then 15, then 10. Push the weight on that last set
2. Nordic Leg Curl 5x3-5
3. Stiff Leg Deadlift 8x5
-At this stage you should be prepared to move some HEAVY weights for these
sets
4. ATG Good Morning
-I saved this exercise for the end of the program. Why? Because at this stage
it should be EASY to do and you’ve improved hip mobility, a stronger lower
back, and this is not a scary exercise to do at all
5. Single Leg 45 degree Hyperextension 2xAMAP (as Many as possible)
Workout 2: Upper Body (Chest and Triceps)
1. Dips-4x6-10
-Now you get to go heavier on weighted dips. 4 working sets, in the 6-10 rep
range. Be very careful going to failure, I suggest always leaving one rep in the
tank
2. Neutral Grip Flat DB Press-3x8-12
-A set of 12, then 10, then 8
3. Incline DB Chest press-3x6-10
-10 reps, 8 reps, 6 reps. Thats your progression model. These will be done
slightly heavier than the flat DB presses. Do NOT flare your elbows out when
doing these. You want a 45 degree angle with the arms to the torso to target
the clavicular pectorals and anterior delts
4. DB Old School Chest Fly-3x10
-Be very careful doing this exercise. This is for TENDON strength, its not an
exercise to use heavy weight and be stupid doing.
5. Tricep Pushdowns with Independent Rope 3x15
-Because of the high volume of upper body pressing, triceps dont need
extensive targeting. This exercise is to get a pump and feel the mind muscle
connection
Workout 3: Upper Body (Back and Biceps)
1. Chin-ups/Pull-ups 10x4
-WEIGHTED. You are doing these weighted. Take however long you need
between sets, but do get all the sets in
2. Bodyweight Row 3x10-20 (if you can get 20 reps, add weight)
3. Seated Cable Row with Independent Handles 2x8-12
4. Seated Alternating supinated DB Curl 3x8-10
5. Seated DB Hammer Curl 3x12
-A continuation of the supinated curl. Your arms should be pumped, the
hammer curls further the experience
Workout 4: Lower Body (Anterior)
1. ATG Split Squat Squat 8x5
-Warmup with bodyweight, and then do ALL the sets weighted. This is your
chance to use some heavier weights. These sets should NOT be done to
failure, or done with sloppy technique. This submaximal training that allows
you to get high volume in with somewhat heavier weights
2. Reverse Step-Up 3x10
3. VMO Squat 5x10
-All your sets should be weighted at this point
4. Assisted Pistol Squat 2x10
-I love this exercise. Pistols I think are stupid, but done as an single leg
movement and removing the balance aspect, they work the ankle knee and
hip hard through a full ROM that has serious athletic carryover. Only two sets
for these.
5. Jefferson Curl 3x5-10
I love this movement. It stretches the entire posterior chain and it build ROM
and fix tight hamstrings like nothing else. It builds serious strength range and
you cannot cheat it.
Workout 5: Shoulders
At this stage you should be familiar with all exercises and have made
steady progress the past 2 months.
Apply the pyramid progression to the movements, and see the gains.
1. Seated Neutral Grip DB Shoulder 3x8-12
2. Seated DB Lateral Raise 3x10-15
3. DB Y Raise 3x10-15
-With all the inverted rows you’ve done, you should have seen some lower
trap development, these are for middle and lower traps as well. I like this
exercise a lot, although I don’t consider it essential. It does work well as a tool
in the toolbox if middle and lower traps is something you want to particuarly
focus on.
4. Powell Raise 3x8-10
5. DB Shrug 3x10-15
Strength Standards
I have been asked over and over again if my programs have an overall
progression model, ie, are they supposed to go in a certain order?
No. They don't.
Here is the reality: LEARN HOW TO TRAIN YOURSELF.There is no way for
me to know your unique situation and what your goals are. The best
training you’ll ever do is the kind you design yourself.
Take all the strategies and tactics you learn and craft a style of training
that is uniquely your own. In the long term, you must become your own
teacher. I don't write programs to hand hold or bullshit, I write them to
teach you how to train and how to THINK.
That said, one critical piece I have not given and has been missing from
my programs is strength standards.
While training can become very granular and learning muscle anatomy
and function can be endless, strenght standards vastly simplify the
process. When in doubt, Get stronger. For this, I have ATG to thank.
By making strength standards the primary goal of your primary
programming, you give yourself short term and long term targets to
work for.
The following strength standards cover the ENTIRE BODY. They come
from the ATG philosophy, in that you want equal development in all
major and minor muscle groups.
If you can achieve all of these, you will not only be exceptionally
muscular and strong, but you’ll also have an athletic base of strength
that is applicable to any sport.
Be advised, these will likely take a 1-3 YEARS to achieve. Your rate of
progress will depend on your genetics and dedication to training. Some
of them may come easy (the chest pressing for example) for some of
you, others may be extremely difficult (like doing weighted pullups).
Regardless, they give you hard targets to aim for in the near and long
term.
All Strength Standards are based on Your Bodyweight
This makes them applicable to all body types.
For Upper Body
Neutral grip Pullups- BW+50% of BW x 6 reps
Dips-BW+50% of BW x 6
Neutral Grip Shoulder Press-50% of BW (25% per hand) x 10 reps
Neutral Grip DB Chest Press-100% of BW (50% per hand) x 10 reps
Inverted Row-BW x 20 reps with feet elevated on 12 inch box
1-Arm DB Row-50% of BW x 10 reps
Seated DB Lateral Raise-25% of BW (12.5% per hand) x 15 reps
Powell Raise-10% of BW x 10 reps
DB Hammer Curl-50% of BW (25% per hand) x 6 reps
EZ Bar or Barbell Bicep Curls-50% of BW x 10 reps
For Lower Body
Reverse Step Up-BW + 50% of BW x 10 reps
ATG Split Squat-Bodyweight + 50% of BW x 10 each leg
Stiff Leg Deadlift-200% Bodyweight x 6
Nordic Leg Curl-Bodyweight x 5 hands unassisted from flat ground
45 degree Hyperextension-Bodyweight+ 50% of BW x 20
Standing Leg Curl-10% of Bodyweight x 20
Tibialis Raise-25% of Bodyweight x 10
Single Leg calf Raise-Bodyweight + 25% of BW x 10