logo
BoostcampPNG

Greek god program

by Mark W.

Program Description

To get a Greek god physique

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 26, 2025 08:14
  • Last Edited
    Oct 30, 2025 03:40
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Lats
10.7%
Triceps
9.6%
Biceps
8.7%
Glutes
8.2%
Abs
7.9%
Quadriceps
7.3%
Hamstrings
5.9%
Front Delts
5.6%
Chest
5.1%
Middle Delts
4.7%
Calves
4.7%
Lower Back
4%
Rear Delts
2.3%
Forearms
1.7%
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
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
1A
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
1B
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 10
3
Leg Raise (Captain's Chair)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4B
Hammer Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
5
Pullover (Machine)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
1B
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 10
3
Leg Raise (Captain's Chair)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4B
Hammer Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
5
Pullover (Machine)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
1B
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 10
3
Leg Raise (Captain's Chair)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4B
Hammer Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
5
Pullover (Machine)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
1B
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 10
3
Leg Raise (Captain's Chair)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4B
Hammer Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
5
Pullover (Machine)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
1B
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 10
3
Leg Raise (Captain's Chair)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4B
Hammer Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
5
Pullover (Machine)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
1B
Dumbbell Row
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8.5
RPE 10
3
Leg Raise (Captain's Chair)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4B
Hammer Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
5
Pullover (Machine)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 10
3
Pull-Up (Assisted)
2
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
4A
Bulgarian Split Squat (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4B
Shrug (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 10
3
Pull-Up (Assisted)
2
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
4A
Bulgarian Split Squat (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4B
Shrug (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 10
3
Pull-Up (Assisted)
2
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
4A
Bulgarian Split Squat (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4B
Shrug (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 10
3
Pull-Up (Assisted)
2
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
4A
Bulgarian Split Squat (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4B
Shrug (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 10
3
Pull-Up (Assisted)
2
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
4A
Bulgarian Split Squat (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4B
Shrug (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 10
3
Pull-Up (Assisted)
2
1
4-8 reps
4-8 reps
RPE 8.5
RPE 10
4A
Bulgarian Split Squat (Dumbbell)
3
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4B
Shrug (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
2
Seal Row
3
8-12 reps
RPE 8.5
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4
Bicep Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
2
Seal Row
3
8-12 reps
RPE 8.5
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4
Bicep Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
2
Seal Row
3
8-12 reps
RPE 8.5
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4
Bicep Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
2
Seal Row
3
8-12 reps
RPE 8.5
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4
Bicep Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
2
Seal Row
3
8-12 reps
RPE 8.5
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4
Bicep Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 10
2
Seal Row
3
8-12 reps
RPE 8.5
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
4
Bicep Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Seated Calf Raise
3
15-20 reps
RPE 10
3
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Back Extension
4
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Seated Calf Raise
3
15-20 reps
RPE 10
3
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Back Extension
4
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Seated Calf Raise
3
15-20 reps
RPE 10
3
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Back Extension
4
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Seated Calf Raise
3
15-20 reps
RPE 10
3
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Back Extension
4
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Seated Calf Raise
3
15-20 reps
RPE 10
3
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Back Extension
4
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Seated Calf Raise
3
15-20 reps
RPE 10
3
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Back Extension
4
12-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8.5
@10
1B
Dumbbell Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
2
Overhead Press (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8.5
@10
3
Leg Raise (Captain's Chair)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
4A
Skull Crusher (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
4B
Hammer Curl (Dumbbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8.5
@10
5
Pullover (Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8.5
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8.5
@10
2
Seal Row
3 Sets
8-12 Reps
@8.5
3
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
6
Cable Crunch
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
2
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8.5
@10
3
Pull-Up (Assisted)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8.5
@10
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5
@10
4B
Shrug (Dumbbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
5
Face Pull
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8.5
@10
Day 4
1
Pendulum Squat
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
2
Seated Calf Raise
3 Sets
15-20 Reps
@10
3
Leg Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
4
Back Extension
4 Sets
12-15 Reps
@10
5
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@10