logo
BoostcampPNG

Greek body

by Nic Gag
1 athletes joined

Program Description

This program must be repeated every week, adding 1-2 rep to each exercise every two weeks. You are going to be a greek athlete, believe in yourself. 💪 (You need only a loop band for biceps and back)

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    May 02, 2025 10:34
  • Last Edited
    Jun 18, 2025 12:00

Summary

Transform your physique in just one week with the Greek Body program! Designed for six days of intense bodyweight training, this regimen focuses on building strength and definition through a variety of push-up variations and resistance band exercises. Each workout challenges your chest, shoulders, and back, pushing you to your limits with AMRAP sets. Perfect for at-home training, this program is your gateway to achieving a sculpted, powerful upper body. Get ready to unleash your inner strength!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Decline Push Up
3
AMRAP
RPE 10
3
Push Up (Incline)
3
AMRAP
RPE 10
4
Pike Push Up
2
AMRAP
RPE 10
5
Narrow Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Loop band row
3
AMRAP
RPE 10
2
Loop band Exercise
4
AMRAP
RPE 10
3
Loop band curl
4
AMRAP
RPE 10
4
Superman
4
8-10 reps
-
5
Scapular Push Up
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Squat (Bodyweight)
4
12 reps
-
3
Split Squat Jump
4
10 reps
-
4
Mountain Climber
3
20 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Bent Leg Raise
3
5 reps
-
7
Oblique Crunch
3
10 reps
-
8
Calf Raise (Bodyweight)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Decline Push Up
3
AMRAP
RPE 10
3
Push Up (Incline)
3
AMRAP
RPE 10
4
Pike Push Up
2
AMRAP
RPE 10
5
Narrow Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Loop band row
3
AMRAP
RPE 10
2
Loop band Exercise
4
AMRAP
RPE 10
3
Loop band curl
4
AMRAP
RPE 10
4
Superman
4
8-10 reps
-
5
Scapular Push Up
4
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Squat (Bodyweight)
4
10 reps
-
3
Split Squat Jump
3
8 reps
-
4
Mountain Climber
3
20 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Bent Leg Raise
3
5 reps
-
7
Oblique Crunch
3
10 reps
-
8
Calf Raise (Bodyweight)
4
10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Push Up
3 Sets
AMRAP
@10
2
Decline Push Up
3 Sets
AMRAP
@10
3
Push Up (Incline)
3 Sets
AMRAP
@10
4
Pike Push Up
2 Sets
AMRAP
@10
5
Narrow Push Up
2 Sets
AMRAP
@10
Day 2
1
Loop band row
3 Sets
AMRAP
@10
2
Loop band Exercise
4 Sets
AMRAP
@10
3
Loop band curl
4 Sets
AMRAP
@10
4
Superman
4 Sets
8-10 Reps
-
5
Scapular Push Up
4 Sets
10 Reps
-
Day 4
1
Push Up
3 Sets
AMRAP
@10
2
Decline Push Up
3 Sets
AMRAP
@10
3
Push Up (Incline)
3 Sets
AMRAP
@10
4
Pike Push Up
2 Sets
AMRAP
@10
5
Narrow Push Up
2 Sets
AMRAP
@10
Day 5
1
Loop band row
3 Sets
AMRAP
@10
2
Loop band Exercise
4 Sets
AMRAP
@10
3
Loop band curl
4 Sets
AMRAP
@10
4
Superman
4 Sets
8-10 Reps
-
5
Scapular Push Up
4 Sets
10 Reps
-
Day 6
1
Jump Squat
3 Sets
10 Reps
-
2
Squat (Bodyweight)
4 Sets
10 Reps
-
3
Split Squat Jump
3 Sets
8 Reps
-
4
Mountain Climber
3 Sets
20 Reps
-
5
Lying Leg Raise
3 Sets
10 Reps
-
6
Bent Leg Raise
3 Sets
5 Reps
-
7
Oblique Crunch
3 Sets
10 Reps
-
8
Calf Raise (Bodyweight)
4 Sets
10 Reps
-
Day 3
1
Jump Squat
3 Sets
10 Reps
-
2
Squat (Bodyweight)
4 Sets
12 Reps
-
3
Split Squat Jump
4 Sets
10 Reps
-
4
Mountain Climber
3 Sets
20 Reps
-
5
Lying Leg Raise
3 Sets
10 Reps
-
6
Bent Leg Raise
3 Sets
5 Reps
-
7
Oblique Crunch
3 Sets
10 Reps
-
8
Calf Raise (Bodyweight)
4 Sets
10 Reps
-