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Greek Strength V2

by Garrett M.

Program Description

Get strawng

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2025 01:42
  • Last Edited
    Aug 02, 2025 01:47
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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
Bench Press (Barbell)
4
8-12 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7-8
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7-8
2
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7-8
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7-8
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8-9
2
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7-8
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7-8
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
4-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7-8
6
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 7-8
2
Lat Pulldown
4
10-12 reps
RPE 7-8
3
Face Pull
1
15-20 reps
RPE 7-8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7-8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 7-8
2
Lat Pulldown
4
10-12 reps
RPE 7-8
3
Face Pull
1
15-20 reps
RPE 7-8
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7-8
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
RPE 8-9
2
Lat Pulldown
4
8-10 reps
RPE 8-9
3
Face Pull
1
15-20 reps
RPE 7-8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8-9
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-10 reps
RPE 8-9
2
Lat Pulldown
4
8-10 reps
RPE 8-9
3
Face Pull
1
15-20 reps
RPE 7-8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8-9
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-8 reps
RPE 9
2
Lat Pulldown
4
4-8 reps
RPE 9
3
Face Pull
1
15-20 reps
RPE 7-8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8-9
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-8 reps
RPE 9
2
Lat Pulldown
4
4-8 reps
RPE 9
3
Face Pull
1
15-20 reps
RPE 7-8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8-9
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8-9
6
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7-8
4
Cable Hamstring Curl
3
10-15 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7-8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 7-8
4
Cable Hamstring Curl
3
10-15 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8-9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Cable Hamstring Curl
3
10-15 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8-9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Cable Hamstring Curl
3
10-15 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Cable Hamstring Curl
3
10-15 reps
RPE 7-8
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
4
Cable Hamstring Curl
3
10-15 reps
RPE 7-8
5
Standing Calf Raise
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7-8
6
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
3
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7-8
6
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7-8
6
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7-8
6
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-8 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
4-8 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4-8 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
4-8 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7-8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
4
Bicep Curl (Cable)
3
10-12 reps
RPE 7-8
5
Hammer Curl (Cable)
3
10-12 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7-8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
4
Bicep Curl (Cable)
3
10-12 reps
RPE 7-8
5
Hammer Curl (Cable)
3
10-12 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8-9
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
4
Bicep Curl (Cable)
3
10-12 reps
RPE 7-8
5
Hammer Curl (Cable)
3
10-12 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8-9
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
4
Bicep Curl (Cable)
3
10-12 reps
RPE 7-8
5
Hammer Curl (Cable)
3
10-12 reps
RPE 7-8
6
Face Pull
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8-9
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
4-8 reps
RPE 9
4
Bicep Curl (Cable)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
8-10 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 8-9
2
Pull-Up (Weighted)
3
6-8 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
4-8 reps
RPE 9
4
Bicep Curl (Cable)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
8-10 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 7-8
Week 1
1 / 6 Weeks
Day 2
1
Bent Over Row (Barbell)
4 Sets
8-12 Reps
@7-8
2
Lat Pulldown
4 Sets
10-12 Reps
@7-8
3
Face Pull
1 Set
15-20 Reps
@7-8
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@7-8
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@7-8
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@7-8
Day 3
1
Squat (Barbell)
4 Sets
6-10 Reps
@7-8
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@7-8
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
@7-8
4
Cable Hamstring Curl
3 Sets
10-15 Reps
@7-8
5
Standing Calf Raise
4 Sets
12-15 Reps
@7-8
Day 4
1
Bench Press (Dumbbell)
4 Sets
10-12 Reps
@7-8
2
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@7-8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-8
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@7-8
6
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
4 Sets
4-6 Reps
@7-8
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@7-8
3
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@7-8
4
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7-8
5
Hammer Curl (Cable)
3 Sets
10-12 Reps
@7-8
6
Face Pull
3 Sets
15-20 Reps
@7-8
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7-8
2
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
@7-8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-8
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@7-8
6
Dip (Bodyweight)
3 Sets
AMRAP
@10