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BoostcampPNG

Greek God Physique Workout

by Ashh

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
    Aug 20, 2024 11:42
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 3
1
Snatch (Dumbbell)
3 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
4 Reps
3
Seated Military Press (Smith Machine)
4 Sets
6 Reps
4
Push Up (Weighted)
3 Sets
8-10 Reps
5
Upright Row (Cable)
3 Sets
8-10 Reps
6
Chest Fly (Cable)
3 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 1
1
Push Press (Barbell)
3 Sets
3 Reps
2
Chin-Up (Weighted)
4 Sets
4 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
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
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
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
Day 5
1
Farmer's Walk (Weighted)
5 Sets
0.5 mins
2
Suitcase Carry
3 Sets
0.5 mins
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