Program Description
This program is for determined men who want to be much stronger and more powerful than they look. “Looking good” just doesn’t cut it. This program is for men who want to be a godlike in strength and aesthetics.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJul 18, 2024 10:27
- Last EditedJun 30, 2025 01:01

Summary
Unleash your inner strength with the Greek God 2.0 program, an 8-week journey designed to sculpt your upper body and core. Committing just three days a week, you'll engage in targeted workouts focusing on chest, shoulders, triceps, and abs, utilizing effective barbell, cable, and dumbbell exercises. Each session combines intensity and volume to maximize muscle growth and definition, ensuring you build the physique of a true champion. Get ready to transform your body and elevate your fitness game!
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
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-5 reps
6-7 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
3
12-15 reps
4-6 reps
RPE 9
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hammer Curl
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
4-5 Reps
6-7 Reps
8-10 Reps
@9
@9
@9
2
Overhead Press (Barbell)1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
3
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)1 Set
3 Sets
12-15 Reps
4-6 Reps
@9
@9
5
Hanging Leg Raise3 Sets
12 Reps
@9
Day 3
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
4-5 Reps
6-7 Reps
8-10 Reps
@9
@9
@9
2
Overhead Press (Barbell)1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@9
3
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)1 Set
3 Sets
12-15 Reps
4-6 Reps
@9
@9
5
Hanging Leg Raise3 Sets
12 Reps
@9
Day 2
1
Chin-Up (Weighted)1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@9
2
Hammer Curl2 Sets
1 Set
6-8 Reps
8-10 Reps
@9
@9
3
Leg Press (45 Degrees)4 Sets
8 Reps
@9
4
Romanian Deadlift (Barbell)4 Sets
10-12 Reps
@9
5
Face Pull4 Sets
12-15 Reps
@9