The Ultimate Greek God Program (Set for Set)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Push Press (Barbell) | 3 | 3 reps | — |
| 2 | Chin-Up (Weighted) | 4 | 4 reps | — |
| 3 | Incline Bench Press (Dumbbell) | 3 | 6–8 reps | — |
| 4 | Bent Over Row (Barbell) | 3 | 6–8 reps | — |
| 5 | Dip (Bodyweight) | 3 | 0 reps | @7–8 |
| 6 | Face Pull | 3 | 12–15 reps | — |
| 7 | Rear Delt Fly (Machine) | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 4 reps |
| 2 | Deadlift (Deficit) | 3 | 5 reps |
| 3 | Hip Thrust (Barbell) | 4 | 8 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 8–10 reps |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 8–10 reps |
| Superset | |||
| 6A | Leg Extension | 3 | 12–15 reps |
| 6B | Leg Curl | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Dumbbell Snatch | 3 | 5 reps |
| 2 | Bench Press (Barbell) | 4 | 4 reps |
| 3 | Seated Military Press (Barbell) | 4 | 6 reps |
| 4 | Push Up (Weighted) | 3 | 8–10 reps |
| 5 | Upright Row (Barbell) | 3 | 8–10 reps |
| 6 | Chest Fly (Cable) | 3 | 12–15 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 5 reps | — |
| 2 | Pull-Up (Bodyweight) | 3 | 0 reps | @7–8 |
| 3 | Front Squat (Barbell) | 4 | 6–8 reps | — |
| 4 | Kroc Row | 3 | 12 reps | — |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 12–15 reps | — |
| 6 | Seated Row (Cable) | 3 | 12–15 reps | — |
| 7 | Lat Pushdown (Cable) | 3 | 12–15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Farmer's Walk (Weighted) | 5 | 0.5 min |
| 2 | Sled Push | 6 | 1 rep |
| 3 | Suitcase Carry | 3 | 0.5 min |
| 4 | Preacher Curl (Barbell) | 4 | 8 reps |
| 5 | Overhead Tricep Extension (Cable) | 4 | 8 reps |
| 6 | Reverse Bicep Curl (EZ Bar) | 4 | 8 reps |
| 7 | Tricep Pushdown (Cable) | 4 | 8 reps |
| 8 | 21s (EZ Bar) | 4 | 21 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, The Ultimate Greek God Program (Set for Set) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Ultimate Greek God Program (Set for Set) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Ultimate Greek God Program (Set for Set) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
