Program Description
Build muscle and strength in the quest to get the physique of a Greek God.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJan 25, 2024 03:15
- Last EditedJun 18, 2025 11:12
Summary
Unleash your inner strength with The Ultimate Greek God Program, an 8-week journey designed to sculpt your physique and enhance your performance. Comprising five training days each week, this program focuses on compound lifts and targeted exercises that build muscle and improve overall strength. From powerful push presses to intense squats, each session is crafted to push your limits and maximize gains. Equip yourself with the tools for transformation and step into your strongest self!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
Day 1
#
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
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
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
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
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
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
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
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
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
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
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
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
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
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 1
#
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
RPE 7-8
6
Face Pull
3
12-15 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
6A
Leg Extension
3
12-15 reps
-
6B
Leg Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
3
RPE 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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Sled Push
6
1 reps
-
3
Suitcase Carry
3
0.5 mins
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Sled Push
6
1 reps
-
3
Suitcase Carry
3
0.5 mins
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Sled Push
6
1 reps
-
3
Suitcase Carry
3
0.5 mins
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Sled Push
6
1 reps
-
3
Suitcase Carry
3
0.5 mins
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Sled Push
6
1 reps
-
3
Suitcase Carry
3
0.5 mins
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Sled Push
6
1 reps
-
3
Suitcase Carry
3
0.5 mins
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Sled Push
6
1 reps
-
3
Suitcase Carry
3
0.5 mins
-
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
0.5 mins
-
2
Sled Push
6
1 reps
-
3
Suitcase Carry
3
0.5 mins
-
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
-
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 Pull3 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 Extension3 Sets
12-15 Reps
-
6B
Leg Curl3 Sets
12-15 Reps
-
Day 3
1
Single Dumbbell Snatch3 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 Row3 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 Push6 Sets
1 Reps
-
3
Suitcase Carry3 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
-