Greek athlete Calisthenics

Program designed to build a physique similar to the idealized ancient Greek physiques, perfect If you don't have much equipment or time and are aiming for an athletic build and aesthetics.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Dips Between Chairs

Push Up

Decline Push Up

Chest Fly (Dumbbell)

Narrow Push Up

Tricep Extension (Dumbbell)

French Press

Lateral Raise (Dumbbell)

Abs Crunch (Weighted)

Chest, Triceps

Pull-Up (Bodyweight)

Chin-Up (Bodyweight)

Dead Hang

Pike Push Up

Pullover (Dumbbell)

Seated Overhead Press (Dumbbell)

Y Raise

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Neck Curl

Back , Shoulders

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl

Reverse Bicep Curl (Dumbbell)

Plank

Biceps, Forearms 

Vertical Jump

Sissy Squat

Goblet Squat

Lunge (Dumbbell)

Standing Calf Raise

Legs

Hanging Leg Raise

Sit Up

Front Raise

Abs, back

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