Greek God

by LLCOOLK
14 athletes joined

Program Description

This program is for men who want to be a godlike in strength and aesthetics.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 18, 2024 09:12
  • Last Edited
    Sep 16, 2025 10:30

Summary

Unleash your inner strength with the Greek God program, a transformative 6-week training plan designed for those ready to sculpt their physique. Committing just three days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, shoulders, back, and legs. With a mix of barbell and dumbbell exercises, such as incline bench presses and chin-ups, you'll build power and definition while mastering advanced techniques like reverse pyramid sets. Get ready to elevate your training and achieve a physique that commands attention!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.3%
Chest
11.8%
Upper Back
11.8%
Middle Delts
10.6%
Triceps
10.6%
Rear Delts
7.1%
Biceps
7.1%
Lats
5.9%
Quadriceps
5.9%
Calves
5.9%
Hamstrings
3.5%
Glutes
2.4%
Abductors
1.2%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@9
@9
@9
2
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@9
@9
@9
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
4
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
Day 2
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@9
@9
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@9
@9
@9
3
Standing Calf Raise
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@9
@9
@9
2
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@9
@9
@9
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
4
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9