Nh Greek God (Alex Eubank)

by Frank C.

Program Description

Bodybuilding program to get an overall aesthetic build

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Sep 13, 2025 05:56
Last Edited
Sep 13, 2025 07:30

Muscle Engagement

Front

Back

MuscleSet

Lats

10.2%

Triceps

8.9%

Upper Back

8.9%

Quadriceps

8.4%

Front Delts

8.4%

Hamstrings

7.8%

Biceps

7.1%

Chest

6.6%

Middle Delts

6.6%

Abs

6.5%

Glutes

Calves

4.4%

Neck

3.9%

Lower Back

2.4%

Rear Delts

1.8%

Forearms

1.8%

Adductors

0.9%

Abductors

0.4%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 1

Bench Press (Barbell)

6-12 reps

Straight Arm Pulldown

10-15 reps

Barbell Row

8-12 reps

Seated Overhead Press (Dumbbell)

6-10 reps

Skull Crusher (Dumbbell)

8-10 reps

Lateral Raise (Dumbbell)

12-15 reps

Decline Sit Up (Weighted)

10-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 2

Squat (Paused)

4-8 reps

Neck Curl

15-20 reps

Romanian Deadlift (Barbell)

8-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Leg Extension

15-18 reps

Hammer Curl

8-12 reps

Seated Calf Raise

15-20 reps

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 3

Incline Bench Press (Barbell)

6-10 reps

Lat Pulldown (Close Grip)

8-15 reps

Seated Row (Cable)

10-15 reps

Chest Fly (Dumbbell)

12-15 reps

Skull Crusher (Dumbbell)

10-12 reps

Upright Row (Barbell)

8-10 reps

Sit Up

AMRAP

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 4

Deadlift (Barbell)

3 reps

Neck Curl

10-15 reps

Leg Press

10-15 reps

Chin-Up (Weighted)

4-8 reps

Pinwheel Curl

6-12 reps

Leg Curl

10-15 reps

Standing Calf Raise

15-20 reps

Day 1

Bench Press (Barbell)

4 Sets

6-12 Reps

Straight Arm Pulldown

4 Sets

10-15 Reps

Barbell Row

4 Sets

8-12 Reps

Seated Overhead Press (Dumbbell)

4 Sets

6-10 Reps

Skull Crusher (Dumbbell)

4 Sets

8-10 Reps

Lateral Raise (Dumbbell)

4 Sets

12-15 Reps

Decline Sit Up (Weighted)

4 Sets

10-20 Reps

Day 2

Squat (Paused)

4 Sets

4-8 Reps

Neck Curl

4 Sets

15-20 Reps

Romanian Deadlift (Barbell)

4 Sets

8-12 Reps

Bicep Curl (EZ Bar)

4 Sets

6-10 Reps

Leg Extension

4 Sets

15-18 Reps

Hammer Curl

4 Sets

8-12 Reps

Seated Calf Raise

4 Sets

15-20 Reps

Day 3

Incline Bench Press (Barbell)

4 Sets

6-10 Reps

Lat Pulldown (Close Grip)

4 Sets

8-15 Reps

Seated Row (Cable)

4 Sets

10-15 Reps

Chest Fly (Dumbbell)

4 Sets

12-15 Reps

Skull Crusher (Dumbbell)

4 Sets

10-12 Reps

Upright Row (Barbell)

4 Sets

8-10 Reps

Sit Up

4 Sets

AMRAP

Day 4

Deadlift (Barbell)

3 Sets

3 Reps

Neck Curl

3 Sets

10-15 Reps

Leg Press

4 Sets

10-15 Reps

Chin-Up (Weighted)

4 Sets

4-8 Reps

Pinwheel Curl

4 Sets

6-12 Reps

Leg Curl

4 Sets

10-15 Reps

Standing Calf Raise

4 Sets

15-20 Reps