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Greek Play

by Bazil K.

Program Description

**Greek Play** is a dynamic 6-week workout program designed to sculpt and strengthen your upper body while enhancing overall fitness. Comprising 18 sessions, this program focuses on compound movements and targeted exercises, including the Incline Bench Press, Overhead Press, and Lateral Raises, ensuring comprehensive muscle engagement. Each week builds on intensity, pushing you to achieve your strength goals with confidence. Embrace the challenge and unlock your potential with this structured, effective training plan!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 07:32
  • Last Edited
    Jan 18, 2026 07:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
13.5%
Upper Back
12.7%
Middle Delts
9.3%
Quadriceps
7.6%
Chest
6.8%
Glutes
6.3%
Hamstrings
6.3%
Lats
5.1%
Biceps
5.1%
Rear Delts
3.8%
Abs
3.4%
Adductors
2.5%
Calves
1.7%
Forearms
1.3%
Lower Back
1.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Overhead Press (Barbell)
2
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Push Up
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Overhead Press (Barbell)
2
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Push Up
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Overhead Press (Barbell)
2
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Push Up
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Overhead Press (Barbell)
2
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Push Up
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Overhead Press (Barbell)
2
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Push Up
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
-
2
Overhead Press (Barbell)
2
-
3
Lateral Raise (Cable)
3
20 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
15 reps
-
6
Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Machine)
2
20 reps
-
6
Arnold Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Machine)
2
20 reps
-
6
Arnold Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Machine)
2
20 reps
-
6
Arnold Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Machine)
2
20 reps
-
6
Arnold Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Machine)
2
20 reps
-
6
Arnold Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Calf Raise (Machine)
2
20 reps
-
6
Arnold Press
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
2 Sets
-
3
Lateral Raise (Cable)
3 Sets
20 Reps
-
4
Dip (Assisted)
3 Sets
12 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
6
Push Up
2 Sets
@10
Day 2
1
Pull-Up (Assisted)
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Face Pull
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Calf Raise (Machine)
2 Sets
20 Reps
-
6
Arnold Press
3 Sets
12 Reps
-