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The Ultimate Greek God Program (Set for Set)
by Christopher Jeffery
33 athletes joined
Program Description
Build muscle and strength in the quest to get the physique of a Greek God.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jan 25, 2024 03:15
Last Edited
Jun 11, 2024 02:15
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Week 1
1 / 8 Weeks
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 (Barbell)
3 Sets
6-8 Reps
5
Dip (Bodyweight)
3 Sets
@7-8
6
Face Pull
3 Sets
12-15 Reps
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
2
Deadlift (Deficit)
3 Sets
5 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 3
1
Single Dumbbell Snatch
3 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
4 Reps
3
Seated Military Press (Barbell)
4 Sets
6 Reps
4
Push Up (Weighted)
3 Sets
8-10 Reps
5
Upright Row (Barbell)
3 Sets
8-10 Reps
6
Chest Fly (Cable)
3 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
@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 Pushdown (Cable)
3 Sets
12-15 Reps
Day 5
1
Farmer's Walk (Weighted)
5 Sets
0.5 mins
2
Sled Push
6 Sets
1 Reps
3
Suitcase Carry
3 Sets
0.5 mins
4
Preacher Curl (Barbell)
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
8
21s (EZ Bar)
4 Sets
21 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 (Barbell)
3 Sets
6-8 Reps
5
Dip (Bodyweight)
3 Sets
@7-8
6
Face Pull
3 Sets
12-15 Reps
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
2
Deadlift (Deficit)
3 Sets
5 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 3
1
Single Dumbbell Snatch
3 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
4 Reps
3
Seated Military Press (Barbell)
4 Sets
6 Reps
4
Push Up (Weighted)
3 Sets
8-10 Reps
5
Upright Row (Barbell)
3 Sets
8-10 Reps
6
Chest Fly (Cable)
3 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
@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 Pushdown (Cable)
3 Sets
12-15 Reps
Day 5
1
Farmer's Walk (Weighted)
5 Sets
0.5 mins
2
Sled Push
6 Sets
1 Reps
3
Suitcase Carry
3 Sets
0.5 mins
4
Preacher Curl (Barbell)
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
8
21s (EZ Bar)
4 Sets
21 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 (Barbell)
3 Sets
6-8 Reps
5
Dip (Bodyweight)
3 Sets
@7-8
6
Face Pull
3 Sets
12-15 Reps
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
2
Deadlift (Deficit)
3 Sets
5 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 3
1
Single Dumbbell Snatch
3 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
4 Reps
3
Seated Military Press (Barbell)
4 Sets
6 Reps
4
Push Up (Weighted)
3 Sets
8-10 Reps
5
Upright Row (Barbell)
3 Sets
8-10 Reps
6
Chest Fly (Cable)
3 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
@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 Pushdown (Cable)
3 Sets
12-15 Reps
Day 5
1
Farmer's Walk (Weighted)
5 Sets
0.5 mins
2
Sled Push
6 Sets
1 Reps
3
Suitcase Carry
3 Sets
0.5 mins
4
Preacher Curl (Barbell)
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
8
21s (EZ Bar)
4 Sets
21 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 (Barbell)
3 Sets
6-8 Reps
5
Dip (Bodyweight)
3 Sets
@7-8
6
Face Pull
3 Sets
12-15 Reps
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
2
Deadlift (Deficit)
3 Sets
5 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 3
1
Single Dumbbell Snatch
3 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
4 Reps
3
Seated Military Press (Barbell)
4 Sets
6 Reps
4
Push Up (Weighted)
3 Sets
8-10 Reps
5
Upright Row (Barbell)
3 Sets
8-10 Reps
6
Chest Fly (Cable)
3 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
@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 Pushdown (Cable)
3 Sets
12-15 Reps
Day 5
1
Farmer's Walk (Weighted)
5 Sets
0.5 mins
2
Sled Push
6 Sets
1 Reps
3
Suitcase Carry
3 Sets
0.5 mins
4
Preacher Curl (Barbell)
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
8
21s (EZ Bar)
4 Sets
21 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 (Barbell)
3 Sets
6-8 Reps
5
Dip (Bodyweight)
3 Sets
@7-8
6
Face Pull
3 Sets
12-15 Reps
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
2
Deadlift (Deficit)
3 Sets
5 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 3
1
Single Dumbbell Snatch
3 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
4 Reps
3
Seated Military Press (Barbell)
4 Sets
6 Reps
4
Push Up (Weighted)
3 Sets
8-10 Reps
5
Upright Row (Barbell)
3 Sets
8-10 Reps
6
Chest Fly (Cable)
3 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
@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 Pushdown (Cable)
3 Sets
12-15 Reps
Day 5
1
Farmer's Walk (Weighted)
5 Sets
0.5 mins
2
Sled Push
6 Sets
1 Reps
3
Suitcase Carry
3 Sets
0.5 mins
4
Preacher Curl (Barbell)
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
8
21s (EZ Bar)
4 Sets
21 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 (Barbell)
3 Sets
6-8 Reps
5
Dip (Bodyweight)
3 Sets
@7-8
6
Face Pull
3 Sets
12-15 Reps
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
2
Deadlift (Deficit)
3 Sets
5 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 3
1
Single Dumbbell Snatch
3 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
4 Reps
3
Seated Military Press (Barbell)
4 Sets
6 Reps
4
Push Up (Weighted)
3 Sets
8-10 Reps
5
Upright Row (Barbell)
3 Sets
8-10 Reps
6
Chest Fly (Cable)
3 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
@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 Pushdown (Cable)
3 Sets
12-15 Reps
Day 5
1
Farmer's Walk (Weighted)
5 Sets
0.5 mins
2
Sled Push
6 Sets
1 Reps
3
Suitcase Carry
3 Sets
0.5 mins
4
Preacher Curl (Barbell)
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
8
21s (EZ Bar)
4 Sets
21 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 (Barbell)
3 Sets
6-8 Reps
5
Dip (Bodyweight)
3 Sets
@7-8
6
Face Pull
3 Sets
12-15 Reps
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
2
Deadlift (Deficit)
3 Sets
5 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 3
1
Single Dumbbell Snatch
3 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
4 Reps
3
Seated Military Press (Barbell)
4 Sets
6 Reps
4
Push Up (Weighted)
3 Sets
8-10 Reps
5
Upright Row (Barbell)
3 Sets
8-10 Reps
6
Chest Fly (Cable)
3 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
@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 Pushdown (Cable)
3 Sets
12-15 Reps
Day 5
1
Farmer's Walk (Weighted)
5 Sets
0.5 mins
2
Sled Push
6 Sets
1 Reps
3
Suitcase Carry
3 Sets
0.5 mins
4
Preacher Curl (Barbell)
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
8
21s (EZ Bar)
4 Sets
21 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 (Barbell)
3 Sets
6-8 Reps
5
Dip (Bodyweight)
3 Sets
@7-8
6
Face Pull
3 Sets
12-15 Reps
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
2
Deadlift (Deficit)
3 Sets
5 Reps
3
Hip Thrust (Barbell)
4 Sets
8 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 3
1
Single Dumbbell Snatch
3 Sets
5 Reps
2
Bench Press (Barbell)
4 Sets
4 Reps
3
Seated Military Press (Barbell)
4 Sets
6 Reps
4
Push Up (Weighted)
3 Sets
8-10 Reps
5
Upright Row (Barbell)
3 Sets
8-10 Reps
6
Chest Fly (Cable)
3 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
@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 Pushdown (Cable)
3 Sets
12-15 Reps
Day 5
1
Farmer's Walk (Weighted)
5 Sets
0.5 mins
2
Sled Push
6 Sets
1 Reps
3
Suitcase Carry
3 Sets
0.5 mins
4
Preacher Curl (Barbell)
4 Sets
8 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8 Reps
7
Tricep Pushdown (Cable)
4 Sets
8 Reps
8
21s (EZ Bar)
4 Sets
21 Reps