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BoostcampPNG

Greek God

by Ashley Saldanha
5.0
(1 rating)

Program Description

Hypertrophy without living in the gym

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 18, 2024 01:25
  • Last Edited
    Sep 18, 2024 01:29
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Bench Press (Close Grip)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
6
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
Day 2
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
3
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-