Program Description
This program is for men who want to be a godlike in strength and aesthetics.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedJul 18, 2024 09:12
- Last EditedJun 18, 2025 08:07

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!
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 Raise3 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