NH Greek Aesthetics Program

by DO

Program Description

Goal: V-taper aesthetic physique Days: MWFS Cardio: 10K Steps Add Nucleus Overload Sets if desired.

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 08, 2026 03:41
Last Edited
Mar 08, 2026 04:09

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.3%

Upper Back

10.1%

Hamstrings

10.1%

Glutes

8.7%

Front Delts

8.3%

Biceps

7.6%

Lats

7.2%

Quadriceps

7.2%

Abs

6.1%

Middle Delts

5.1%

Chest

4.3%

Calves

4.3%

Neck

2.9%

Forearms

2.5%

Lower Back

1.1%

Rear Delts

1.1%

Adductors

1.1%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 1

Bench Press (Barbell)

6-10 reps

Dumbbell Row

8-12 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

French Press

8-12 reps

Hammer Curl (Dumbbell)

6-10 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 2

Romanian Deadlift (Barbell)

8-12 reps

Straight Leg Calf Raise

15-20 reps

Lat Pulldown

4-8 reps

Bulgarian Split Squat (Dumbbell)

10-15 reps

Shrug (Dumbbell)

12-15 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 3

Bench Press (Close Grip)

6-10 reps

Pendlay Row

8-12 reps

Bicep Curl (Dumbbell)

6-8 reps

Lateral Raise (Dumbbell)

12-15 reps

Tricep Pushdown (Cable)

15-20 reps

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 4

High Bar Squat (Barbell)

6-10 reps

Straight Leg Calf Raise

15-20 reps

Glute-Ham Raise

12-15 reps

Decline Crunch

AMRAP

Neck Curl

AMRAP

Day 1

Bench Press (Barbell)

3 Sets

6-10 Reps

Dumbbell Row

3 Sets

8-12 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

6-12 Reps

French Press

4 Sets

8-12 Reps

Hammer Curl (Dumbbell)

4 Sets

6-10 Reps

Day 2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

Straight Leg Calf Raise

3 Sets

15-20 Reps

Lat Pulldown

4 Sets

4-8 Reps

Bulgarian Split Squat (Dumbbell)

4 Sets

10-15 Reps

Shrug (Dumbbell)

4 Sets

12-15 Reps

Day 3

Bench Press (Close Grip)

3 Sets

6-10 Reps

Pendlay Row

3 Sets

8-12 Reps

Bicep Curl (Dumbbell)

3 Sets

6-8 Reps

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

Tricep Pushdown (Cable)

3 Sets

15-20 Reps

Day 4

High Bar Squat (Barbell)

3 Sets

6-10 Reps

Straight Leg Calf Raise

3 Sets

15-20 Reps

Glute-Ham Raise

4 Sets

12-15 Reps

Decline Crunch

4 Sets

AMRAP

Neck Curl

4 Sets

AMRAP