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BoostcampPNG

Greek God Physique Workout

by Ashh
4 athletes joined

Program Description

Rest time: 1. 5+ reps: 2:30+ 2. 6-8+ reps: 2:00 3. 8-12+ reps: 1:00-1:30 4. 12+ reps: 0:30-1:00

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 12:41
  • Last Edited
    Nov 24, 2024 08:21

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Glutes
9.4%
Quadriceps
9.4%
Triceps
8.9%
Hamstrings
8.6%
Biceps
7.7%
Lats
7.2%
Front Delts
7.1%
Middle Delts
6.7%
Chest
6.2%
Lower Back
5.2%
Abs
4.2%
Forearms
3.3%
Rear Delts
2.5%
Olympic
1.3%
Adductors
0.7%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
4
4 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Bent Over Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
3
AMRAP
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
4
4 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Bent Over Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
3
AMRAP
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
4
4 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Bent Over Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
3
AMRAP
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
4
4 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Bent Over Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
3
AMRAP
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
4
4 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Bent Over Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
3
AMRAP
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
4
4 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Bent Over Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
3
AMRAP
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
4
4 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Bent Over Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
3
AMRAP
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
-
2
Chin-Up (Weighted)
4
4 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Bent Over Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
3
AMRAP
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Hip Thrust (Dumbbell)
4
8 reps
-
4
Split Squat (Dumbbell)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Hip Thrust (Dumbbell)
4
8 reps
-
4
Split Squat (Dumbbell)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Hip Thrust (Dumbbell)
4
8 reps
-
4
Split Squat (Dumbbell)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Hip Thrust (Dumbbell)
4
8 reps
-
4
Split Squat (Dumbbell)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Hip Thrust (Dumbbell)
4
8 reps
-
4
Split Squat (Dumbbell)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Hip Thrust (Dumbbell)
4
8 reps
-
4
Split Squat (Dumbbell)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Hip Thrust (Dumbbell)
4
8 reps
-
4
Split Squat (Dumbbell)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Hip Thrust (Dumbbell)
4
8 reps
-
4
Split Squat (Dumbbell)
3
8-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
5 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Seated Military Press (Smith Machine)
4
6 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Upright Row (Cable)
3
8-10 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
5 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Seated Military Press (Smith Machine)
4
6 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Upright Row (Cable)
3
8-10 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
5 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Seated Military Press (Smith Machine)
4
6 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Upright Row (Cable)
3
8-10 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
5 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Seated Military Press (Smith Machine)
4
6 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Upright Row (Cable)
3
8-10 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
5 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Seated Military Press (Smith Machine)
4
6 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Upright Row (Cable)
3
8-10 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
5 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Seated Military Press (Smith Machine)
4
6 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Upright Row (Cable)
3
8-10 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
5 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Seated Military Press (Smith Machine)
4
6 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Upright Row (Cable)
3
8-10 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Dumbbell)
3
5 reps
-
2
Bench Press (Barbell)
4
4 reps
-
3
Seated Military Press (Smith Machine)
4
6 reps
-
4
Push Up (Weighted)
3
8-10 reps
-
5
Upright Row (Cable)
3
8-10 reps
-
6
Chest Fly (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-8
3
Front Squat (Barbell)
4
6-8 reps
-
4
Kroc Row
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-8
3
Front Squat (Barbell)
4
6-8 reps
-
4
Kroc Row
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-8
3
Front Squat (Barbell)
4
6-8 reps
-
4
Kroc Row
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-8
3
Front Squat (Barbell)
4
6-8 reps
-
4
Kroc Row
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-8
3
Front Squat (Barbell)
4
6-8 reps
-
4
Kroc Row
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-8
3
Front Squat (Barbell)
4
6-8 reps
-
4
Kroc Row
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-8
3
Front Squat (Barbell)
4
6-8 reps
-
4
Kroc Row
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 7-8
3
Front Squat (Barbell)
4
6-8 reps
-
4
Kroc Row
3
12 reps
-
5
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
6
Seated Row (Cable)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Suitcase Carry
3
0.5 mins
-
3
Preacher Curl (EZ Bar)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
4
8 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
6
Tricep Rope Push Down (Cable)
4
8 reps
-
7
21s (EZ Bar)
4
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Suitcase Carry
3
0.5 mins
-
3
Preacher Curl (EZ Bar)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
4
8 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
6
Tricep Rope Push Down (Cable)
4
8 reps
-
7
21s (EZ Bar)
4
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Suitcase Carry
3
0.5 mins
-
3
Preacher Curl (EZ Bar)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
4
8 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
6
Tricep Rope Push Down (Cable)
4
8 reps
-
7
21s (EZ Bar)
4
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Suitcase Carry
3
0.5 mins
-
3
Preacher Curl (EZ Bar)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
4
8 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
6
Tricep Rope Push Down (Cable)
4
8 reps
-
7
21s (EZ Bar)
4
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Suitcase Carry
3
0.5 mins
-
3
Preacher Curl (EZ Bar)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
4
8 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
6
Tricep Rope Push Down (Cable)
4
8 reps
-
7
21s (EZ Bar)
4
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Suitcase Carry
3
0.5 mins
-
3
Preacher Curl (EZ Bar)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
4
8 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
6
Tricep Rope Push Down (Cable)
4
8 reps
-
7
21s (EZ Bar)
4
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Suitcase Carry
3
0.5 mins
-
3
Preacher Curl (EZ Bar)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
4
8 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
6
Tricep Rope Push Down (Cable)
4
8 reps
-
7
21s (EZ Bar)
4
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Suitcase Carry
3
0.5 mins
-
3
Preacher Curl (EZ Bar)
4
8 reps
-
4
Overhead Tricep Extension (Cable)
4
8 reps
-
5
Reverse Bicep Curl (EZ Bar)
4
8 reps
-
6
Tricep Rope Push Down (Cable)
4
8 reps
-
7
21s (EZ Bar)
4
21 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Hip Thrust (Dumbbell)
4 Sets
8 Reps
-
4
Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
6
Leg Extension
3 Sets
12-15 Reps
-
7
Leg Curl
3 Sets
12-15 Reps
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Day 3
1
Snatch (Dumbbell)
3 Sets
5 Reps
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2
Bench Press (Barbell)
4 Sets
4 Reps
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3
Seated Military Press (Smith Machine)
4 Sets
6 Reps
-
4
Push Up (Weighted)
3 Sets
8-10 Reps
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5
Upright Row (Cable)
3 Sets
8-10 Reps
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6
Chest Fly (Cable)
3 Sets
12-15 Reps
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7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
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Day 1
1
Push Press (Barbell)
3 Sets
3 Reps
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2
Chin-Up (Weighted)
4 Sets
4 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
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4
Bent Over Row (Dumbbell)
3 Sets
6-8 Reps
-
5
Dip (Bodyweight)
3 Sets
AMRAP
@7-8
6
Face Pull
3 Sets
12-15 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
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Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
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2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7-8
3
Front Squat (Barbell)
4 Sets
6-8 Reps
-
4
Kroc Row
3 Sets
12 Reps
-
5
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
6
Seated Row (Cable)
3 Sets
12-15 Reps
-
7
Lat Pulldown
3 Sets
12-15 Reps
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Day 5
1
Farmer's Walk (Weighted)
5 Sets
0.5 mins
-
2
Suitcase Carry
3 Sets
0.5 mins
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3
Preacher Curl (EZ Bar)
4 Sets
8 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
-
5
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
-
6
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
-
7
21s (EZ Bar)
4 Sets
21 Reps
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