Victorian Iron

Greek God Gains is an advanced hypertrophy program designed to build a powerful, aesthetic upper body while maintaining balanced total-body development. This program emphasizes upper-body muscle growth through high training volume, strategic intensity, and intelligent progression. It’s ideal for intermediate to advanced lifters who want to sculpt a physique with a “Greek God” aesthetic—broad shoulders, defined arms, and a dense, muscular frame.

At the core of the program is the double progression method—a structured approach where you aim to increase both reps and weight over time. Each main lift or accessory movement is assigned a specific rep range (e.g., 8–12 reps). Once you can complete the top end of the rep range for all sets with good form, you increase the weight slightly and repeat the process.

The training split emphasizes upper-body frequency, ensuring that muscles like the chest, back, shoulders, and arms are trained multiple times per week with varied intensity and rep schemes. Lower-body and posterior chain work is included to support balance, posture, and overall strength, but without detracting from upper-body volume.

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Week 12

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Fly (Cable)

Seated Wide-Grip Row (Cable)

Tricep Rope Push Down (Cable)

Preacher Curl (Barbell)

Lateral Raise (Dumbbell)

Hack Squat

Lying Leg Curl

Leg Extension

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Romanian Deadlift (Barbell)

Leg Press

Wide Grip Lat Pulldown

Bench Press (Barbell)

Bent Over Row (Barbell)

Chest Fly (Machine)

Skull Crusher

Hammer Curl

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