Knuckles Greek God Program

The purpose of this program is to sculpt a powerful, aesthetic physique inspired by the proportions of the ancient Greek gods — broad shoulders, chiseled arms, a wide back, and a balanced, athletic lower body. This training split is designed to maximize hypertrophy through strategic volume, progressive overload, and targeted isolation, with an emphasis on symmetry and upper-body dominance. By combining foundational strength movements with focused accessory work and high-rep burnout sets, the program helps lifters build muscle while enhancing posture, performance, and visual impact. Whether you’re chasing the classic V-taper or simply want to stand out with a physique that turns heads, this program is built to forge a body worthy of legend.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

🔥 Focus on deep stretch and constant tension.

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Dip (Weighted)

PUSH (Chest/Shoulders/Triceps)

🧠 Wide grip = width, close grip = thickness. 
Mix them up.

Pull-Up (Weighted)

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Face Pull

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

PULL (Back/Biceps)

🥵 Don’t skip this. Greek gods were warriors, not chicken-legged models

Romanian Deadlift (Barbell)

Walking Lunge

Leg Extension

Hamstring Curl

Calf Raise (Machine)

Seated Calf Raise

LEGS (Full leg focus)

🎯 This day hammers the details: caps the delts, chisels the arms, and widens the back.


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