Greek God Program: by Alex Eubank
Greek God Program: by Alex Eubank
By Alex Eubank
Week 1
Muscle Exercise Sets Reps
Week 2
Muscle Exercise Sets Reps
Day 1 Chest Cable Flys (high to low) 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Decline 4 10,10,10,10
Day 1 Back Underhand Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back DB Row 4 10,10,10,10
Week 3
Muscle Exercise Sets Reps
Day 1 Chest Pec Deck 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Incline 4 10,10,10,10
Day 1 Back Wide Grip Pulldown 4 12,12,12,12
Day 1 Chest Incline DB Flys 4 12,12,12,12
Day 1 Back Low Row 4 10,10,10,10
Week 5
Muscle Exercise Sets Reps
Day 1 Chest Pec Deck 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Decline 4 10,10,10,10
Day 1 Back Low Row 4 12,12,12,12
Day 1 Chest Flat DB Flys 4 12,12,12,12
Day 1 Back Close Grip Pulldown 4 10,10,10,10
Week 6
Muscle Exercise Sets Reps
Day 1 Chest Cable Flys (high to low) 2 15
Day 1 Back Wide Grip Pullup 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Incline 4 10,10,10,10
Day 1 Back Underhand Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back Seated Cable Row (wide grip) 4 10,10,10,10
Week 7
Muscle Exercise Sets Reps
Day 1 Chest Cable Flys (low to high) 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Flat 4 10,10,10,10
Day 1 Back Wide Grip Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back Seated Cable Row (close grip) 4 10,10,10,10
Week 8
Muscle Exercise Sets Reps
Day 1 Chest Pec Deck 2 15
Day 1 Back Wide Grip Pullup 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Decline 4 10,10,10,10
Day 1 Back Close Grip Pulldown 4 12,12,12,12
Day 1 Chest Flat DB Flys 4 12,12,12,12
Day 1 Back DB Row 4 10,10,10,10
Week 9
Muscle Exercise Sets Reps
Day 1 Chest Flat DB Flys 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Incline 4 10,10,10,10
Day 1 Back Wide Grip Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back Seated Cable Row (close grip) 4 10,10,10,10
Week 10
Muscle Exercise Sets Reps
Day 1 Chest Cable Flys (high to low) 2 15
Day 1 Back Wide Grip Pullup 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Flat DB Bench 4 10,10,10,10
Day 1 Back Close Grip Pulldown 4 12,12,12,12
Day 1 Chest Flat DB Flys 4 12,12,12,12
Day 1 Back Straight Arm Pulldown 4 10,10,10,10
Week 11
Muscle Exercise Sets Reps
Day 1 Chest Pec Deck 2 15
Day 1 Back Straight Arm Pulldown 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Flat 4 10,10,10,10
Day 1 Back Seated Cable Row (close grip) 4 12,12,12,12
Day 1 Chest Cable Flys (high to low) 4 12,12,12,12
Day 1 Back Wide Grip Pulldown 4 10,10,10,10
Week 12
Muscle Exercise Sets Reps
Day 1 Chest Flat DB Flys 2 15
Day 1 Back Wide Grip Pullup 2 15
Day 1 Chest Incline DB Bench 5 12,8,6,6,6
Day 1 Back BB Row 5 12,8,6,6,6
Day 1 Chest Plate Loaded Bench Flat 4 10,10,10,10
Day 1 Back Close Grip Pulldown 4 12,12,12,12
Day 1 Chest Pec Deck 4 12,12,12,12
Day 1 Back Wide Grip Pulldown 4 10,10,10,10
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
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60 sec 1,2,3
60 sec 1,2,3
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45 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec
45 sec
70 sec
60 sec 1,1,3
45 sec 1,2,3
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
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60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
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60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec
45 sec
70 sec
60 sec 1,1,3
45 sec 1,2,3
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
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60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
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60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec
45 sec
70 sec
45 sec 1,2,3
60 sec 1,1,3
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
45 sec
45 sec
45 sec 1,2,3
60 sec
60 sec
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60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec
45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec
45 sec
70 sec
60 sec 1,1,3
45 sec 1,2,3
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
60 sec
45 sec
45 sec 1,2,3
60 sec
60 sec
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60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec
45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec
45 sec
70 sec
60 sec 1,1,3
45 sec 1,2,3
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
60 sec 1,2,3
45 sec 1,2,3
70 sec
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45 sec 1,2,3
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60 sec 1,2,3
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60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec
45 sec
70 sec
60 sec 1,1,3
60 sec 1,2,3
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
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60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
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60 sec 1,2,3
60 sec 1,2,3
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45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec
45 sec 1,2,3
70 sec
60 sec 1,1,3
60 sec
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
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45 sec 1,2,3
45 sec 1,2,3
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70 sec
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60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
60 sec
45 sec 1,2,3
70 sec
60 sec
60 sec 1,1,3
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
60 sec
60 sec
45 sec 1,2,3
60 sec
60 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec
45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec
45 sec 1,2,3
70 sec
60 sec 1,1,3
60 sec
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
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60 sec
45 sec 1,2,3
60 sec
60 sec
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60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec
45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
60 sec
45 sec
70 sec
45 sec 1,2,3
60 sec 1,1,3
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
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45 sec 1,2,3
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60 sec 1,2,3
60 sec 1,2,3
60 sec
60 sec
45 sec
60 sec 1,2,3
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec
45 sec
45 sec
70 sec
60 sec 1,1,3
60 sec 1,1,3
45 sec
Rest Tempo
45 sec 1,2,3
45 sec 1,2,3
70 sec
70 sec
60 sec
60 sec
60 sec 1,2,3
60 sec 1,2,3
45 sec
60 sec
45 sec
60 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3
45 sec 1,2,3
70 sec
60 sec
45 sec 1,2,3
45 sec 1,2,3
60 sec
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60 sec 1,2,3
60 sec 1,2,3
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60 sec 1,2,3
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45 sec 1,2,3
45 sec 1,2,3
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70 sec
60 sec 1,1,3
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