Program Description
This program is to get shredded, Greek God Aesthetics with MINIMAL time. You will look MORE jacked than guys who spend 7+ days a week in the gym.
Program Overview
- LevelIntermediate, Novice
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedAug 19, 2025 06:38
- Last EditedAug 20, 2025 05:27
Summary
Unleash your inner strength with the **Greek God - The Gymcel Killer** program, an 18-week journey designed to sculpt your physique and boost your confidence. Training three days a week, you'll engage in a variety of compound lifts like low bar squats, incline bench presses, and weighted pull-ups, ensuring a comprehensive full-body workout. Each session is crafted to maximize muscle growth and enhance your overall strength, utilizing a full gym's worth of equipment. Get ready to transform your body and mindset—it's time to become the best version of yourself!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.2%
Quadriceps
10.3%
Chest
9.4%
Middle Delts
9.4%
Hamstrings
8.4%
Abs
8.4%
Triceps
8.4%
Lats
8.4%
Upper Back
8%
Glutes
6.6%
Biceps
3.8%
Lower Back
3.8%
Adductors
1.9%
Rear Delts
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Pull-Up (Weighted)
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Seated Row (Cable)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Lat Pulldown
5
15 reps
RPE 10
4
Overhead Press (Dumbbell)
5
15 reps
RPE 10
5
Sit Up
5
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
RPE 10
2
Incline Bench Press (Barbell)
5
15 reps
RPE 10
3
Bent Over Row (Barbell)
5
15 reps
RPE 10
4
Leg Extension
5
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Squat (Low Bar)5 Sets
15 Reps
@10
2
Incline Bench Press (Barbell)5 Sets
15 Reps
@10
3
Pull-Up (Weighted)5 Sets
15 Reps
@10
4
Overhead Press (Dumbbell)5 Sets
15 Reps
@10
5
Sit Up5 Sets
15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)5 Sets
15 Reps
@10
2
Incline Bench Press (Barbell)5 Sets
15 Reps
@10
3
Bent Over Row (Barbell)5 Sets
15 Reps
@10
4
Leg Extension5 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)5 Sets
15 Reps
@10
Day 3
1
Squat (Low Bar)5 Sets
15 Reps
@10
2
Incline Bench Press (Barbell)5 Sets
15 Reps
@10
3
Lat Pulldown5 Sets
15 Reps
@10
4
Overhead Press (Dumbbell)5 Sets
15 Reps
@10
5
Sit Up5 Sets
15 Reps
@10