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Greek God

by Ashley Saldanha
1 athletes joined
5.0
(1 rating)

Program Description

Hypertrophy without living in the gym

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 18, 2024 01:25
  • Last Edited
    Jun 18, 2025 08:15

Summary

Unleash your inner strength with the Greek God program, a focused 6-week training plan designed for serious lifters. Committing just two days a week, you'll engage in a variety of barbell and dumbbell exercises that target your chest, shoulders, back, and arms, building muscle and power. Each session is crafted to push your limits, with progressive rep targets that ensure continuous growth. Transform your physique and channel your inner deity—it's time to sculpt the body you've always desired!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Front Delts
14%
Chest
13.8%
Biceps
12.7%
Middle Delts
9.6%
Upper Back
8.8%
Lats
8.5%
Quadriceps
4.1%
Glutes
3.3%
Hamstrings
2.5%
Forearms
1.9%
Adductors
1.7%
Abs
1.7%
Rear Delts
1.1%
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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 (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
Day 2
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-