All Roads Lead to Athens

by Nick J.

Program Description

3 lifting days, completing 3 x Upper and 3 x Lower over a fortnight (U, L, U/L, U, L) 2 x Zone 2 or weight vest hikes

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
18 weeks
Time Per Workout
60 minutes
Created
Aug 06, 2025 12:10
Last Edited
Aug 12, 2025 12:24

Summary

Embark on an 18-week journey with "All Roads Lead to Athens," designed for those ready to elevate their fitness game. This program encompasses five days of targeted training each week, blending strength and Zone 2 cardio to optimize endurance and muscle growth. You'll engage in a variety of exercises, including supersets and cardio sessions, ensuring a dynamic and effective workout experience. With a full gym at your disposal, prepare to push your limits and achieve your fitness goals like never before!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

11.4%

Lats

10.9%

Quadriceps

9.8%

Hamstrings

9.7%

Glutes

9.5%

Triceps

9.2%

Abs

6.7%

Biceps

5.4%

Chest

4.3%

Lower Back

4.3%

Front Delts

3.7%

Calves

3.2%

Middle Delts

2.7%

Abductors

2.7%

Cardio

1.9%

Forearms

1.9%

Neck

1.6%

Adductors

1.2%

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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

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 1

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 1

Leg Extension

Goblet Squat

Hanging Knee Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Hack Squat

Seated Calf Raise

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 1

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 1

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 1

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 1

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 1

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 1

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 1

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 1

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Hack Squat

Seated Calf Raise

Day 2

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 2

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 2

Cardio (Zone 2)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Hack Squat

Seated Calf Raise

Day 2

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 2

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 2

Cardio (Zone 2)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Hack Squat

Seated Calf Raise

Day 2

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 2

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 2

Cardio (Zone 2)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Hack Squat

Seated Calf Raise

Day 2

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 2

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 2

Cardio (Zone 2)

Day 2

Leg Extension

Goblet Squat

Hanging Knee Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Hack Squat

Seated Calf Raise

Day 2

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 3

Cardio (Zone 2)

Day 3

Leg Extension

Goblet Squat

Hanging Knee Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Hack Squat

Seated Calf Raise

Day 3

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 3

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 3

Cardio (Zone 2)

Day 3

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 3

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 3

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 3

Cardio (Zone 2)

Day 3

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 3

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 3

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 3

Cardio (Zone 2)

Day 3

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 3

Overhead Tricep Extension (Cable)

Lock BIG 3 FOR SHOULDERS

Wide Grip Lat Pulldown

Dip (Weighted)

Dumbbell Row

Overhead Press (Barbell)

Bicep Curl (Barbell)

Day 3

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Bench Press (Barbell)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 3

Cardio (Zone 2)

Day 3

Leg Extension

Goblet Squat

Hanging Knee Raise

Hack Squat

Seated Calf Raise

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Cardio (Zone 2)

Day 4

Cardio (Zone 2)

Day 4

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Cardio (Zone 2)

Day 4

Cardio (Zone 2)

Day 4

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Cardio (Zone 2)

Day 4

Cardio (Zone 2)

Day 4

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Cardio (Zone 2)

Day 4

Cardio (Zone 2)

Day 4

Seated Hamstring Curl

Back Extension

Hip Abductor (Machine)

Romanian Deadlift (Barbell)

Standing Calf Raise

Farmer's Walk (Weighted)

Neck Extension

Leg Press

Abs Crunch (Machine)

Day 4

Push Up

Seal Row

Lat Pulldown (Close Grip)

Incline Chest Press (Machine)

Seal Row

Chin-Up (Assisted)

Tricep Pushdown (Cable)

Day 4

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 5

Cardio (Zone 2)

Day 3

Cardio (Zone 2)

1 Set

Day 5

Cardio (Zone 2)

1 Set

Day 1

Overhead Tricep Extension (Cable)

3 Sets

Lock BIG 3 FOR SHOULDERS

3 Sets

Wide Grip Lat Pulldown

3 Sets

Dip (Weighted)

2 Sets

Dumbbell Row

2 Sets

Overhead Press (Barbell)

2 Sets

Bicep Curl (Barbell)

2 Sets

Day 2

Leg Extension

3 Sets

Goblet Squat

3 Sets

Hanging Knee Raise

3 Sets

Seated Hamstring Curl

2 Sets

Walking Lunge (Dumbbell)

2 Sets

Hack Squat

2 Sets

Seated Calf Raise

2 Sets

Day 4

Push Up

3 Sets

Seal Row

3 Sets

Lat Pulldown (Close Grip)

3 Sets

Incline Chest Press (Machine)

1 Set

Seal Row

2 Sets

Chin-Up (Assisted)

2 Sets

Tricep Pushdown (Cable)

2 Sets