logo
BoostcampPNG

The Ultimate Greek God Program (Set for Set)

by Christopher Jeffery
48 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
    Sep 10, 2024 12:43
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 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