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Greek body

by Nic Gag

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
    May 03, 2025 10:22
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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
-