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Kinobody Greek God (Phase 1)

by Suraj S
7 athletes joined

Program Description

3 day per week HIIT training to be done during a mild calorie deficit (~200-300) cals

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 08, 2025 07:41
  • Last Edited
    Sep 03, 2025 04:56

Summary

Unleash your inner Greek God with this 8-week strength program designed for serious lifters. Committing just three days a week, you'll focus on compound movements like the Incline Bench Press and Deadlift, ensuring a balanced approach to building muscle and strength. Each session targets key muscle groups, incorporating both barbell and dumbbell exercises to maximize your gains. Get ready to sculpt a powerful physique while honing your technique in a garage gym setting!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.6%
Triceps
15.6%
Upper Back
12.7%
Middle Delts
12.7%
Biceps
9.9%
Chest
7.1%
Lats
7.1%
Quadriceps
6.6%
Rear Delts
6.1%
Forearms
2.8%
Glutes
1.4%
Hamstrings
0.9%
Lower Back
0.9%
Abs
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
-
-
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Skull Crusher (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6-10 reps
-
2
Pull-Up (Bodyweight)
3
6-10 reps
-
3
Leg Extension
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
5
Bicep Curl (Barbell)
3
6-10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
4
Skull Crusher (Barbell)
3 Sets
6-10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
6-10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
4
Skull Crusher (Barbell)
3 Sets
6-10 Reps
-