Greek God Plan

6 days · 2× frequency · Science-based hypertrophy

💪

Monday

Upper Push · Chest · Shoulders · Triceps
~55 minutes · 25 working sets
7
Exercises
3–4
Sets each
60–120s
Rest
Upper Chest Anterior Delt Lateral Delt Triceps Core
Main Work
1
Feet-Elevated Push-Up
High parallettes · Feet on chair/couch (18-24″ elevation)
4 × 8-12 Tempo 3-1-1-0 120s rest
Targets upper chest. Go deep between parallettes — full stretch at bottom. Lean slightly forward. The elevated feet + parallette depth gives more pec activation than a flat barbell bench press.
2
Pike Push-Up
High parallettes · Hips high, inverted V position
4 × 8-10 Tempo 2-1-1-0 120s rest
Overhead press substitute — builds front delt caps. Head drops between parallettes at bottom. Keep core tight, hips as high as possible.
3
DB Lateral Raise
2×5 kg dumbbells · Standing, slight forward lean
4 × 12-15 Tempo 2-1-3-0 60s rest
🔑 THE V-TAPER EXERCISE. Lead with pinky finger. The 3-second lowering is non-negotiable — this is what makes 5 kg effective. Stop at shoulder height, no momentum.
4
Parallette Dip
High parallettes · Slight forward lean for chest emphasis
4 × 8-12 Tempo 3-1-1-0 90s rest
Go deep — shoulder should drop below elbow. Forward lean shifts emphasis to chest; upright shifts to triceps. Use forward lean today.
5
Diamond Push-Up
Low parallettes · Hands close together
3 × 12-15 Tempo 2-0-1-1 60s rest
Highest tricep EMG activation of any push-up variant. Squeeze hard at top for 1 second. Builds the inner tricep line.
6
KB Overhead Tricep Extension
10 kg kettlebell · Both hands, behind head
3 × 10-12 Tempo 3-0-1-1 60s rest
Targets the long head of the triceps — creates the "horseshoe" shape. Full stretch at bottom, lock out and squeeze at top.
Core Finisher
C
Ab Wheel Rollout
Ab roller · From knees, progress to standing
3 × 8-12 60s rest
Highest rectus abdominis activation of any core exercise. Control the return — don't collapse. Squeeze glutes throughout.
💡
Tempo is your primary overload tool. A 3-second eccentric on every rep turns moderate loads into serious hypertrophy stimulus. If you can do 12+ reps easily, slow the negative to 4 seconds.
🦵

Tuesday

Lower Body A · Quads · Glutes · Hams · Core
~60 minutes · 28 working sets
8
Exercises
3–4
Sets each
45–120s
Rest
Quads Glutes Hamstrings Calves Core Obliques
Main Work
1
Pistol Squat
Bodyweight · Hold parallette for balance assist if needed
4 × 5-8 / leg Tempo 3-1-1-0 120s rest
🔑 Your best leg exercise. Full 77 kg on one leg = heavy goblet squat equivalent. Start assisted, progress to freestanding. Full depth, non-working leg extended forward.
2
Nordic Hamstring Curl
Anchor feet under pull-up bar base or heavy furniture
4 × 3-6 5s eccentric · Explosive up 120s rest
One of the hardest hamstring exercises that exists. Lower yourself forward as slowly as possible (5 seconds). Push off floor to return if needed. The negative IS the exercise.
3
KB Goblet Bulgarian Split Squat
10 kg kettlebell (goblet hold) · Rear foot on chair
4 × 12-15 / leg Tempo 4-1-1-0 90s rest
4-second eccentric is mandatory — makes 10 kg effective. A set of 12 = 72 seconds under tension. Deep stretch at bottom, front knee tracks over toes.
4
Single-Leg Hip Thrust
Bodyweight · Shoulders on couch edge
3 × 12-15 / leg Tempo 2-2-1-0 60s rest
~38 kg per glute (half bodyweight). More effective than 10 kg bilateral. Drive hips up, 2-second squeeze at top. Other knee to chest.
5
Sissy Squat
Hold parallette for balance · Bodyweight
3 × 10-15 Tempo 3-0-1-0 60s rest
Lean back, knees travel far forward, heels lift. Mimics a leg extension machine. Hold parallette lightly for balance only — not support.
6
Single-Leg Calf Raise
Step edge · Hold 10 kg KB in same-side hand
4 × 15-20 / leg Tempo 2-2-1-1 45s rest
Full stretch at bottom (heel drops below step). 2-second hold at top. Calves respond to high reps + deep stretch.
Core Block
C1
Hanging Straight-Leg Raise
Pull-up bar · Control the swing
3 × 8-12 60s rest
Posterior pelvic tilt at top. If straight legs too hard, bend knees. No swinging.
C2
KB Windmill
10 kg kettlebell overhead · Hinge laterally
3 × 6 / side 45s rest
Obliques + shoulder stability in one movement. Touch free hand to floor. Keep eyes on the KB throughout.
💡
Pistol squats and Nordics use your full bodyweight — the most effective loading option you have for legs. Progress the pistol from assisted → free-standing → slow (5s eccentric).
🏗️

Wednesday

Upper Pull · Back · Biceps · Lateral Delts
~55 minutes · 28 working sets
8
Exercises
3–4
Sets each
60–150s
Rest
Lats Teres Major Rhomboids Rear Delts Lateral Delts Biceps
Main Work
1
Wide-Grip Pull-Up
Pull-up bar · Grip 1.5× shoulder width
4 × 6-10 Tempo 2-1-1-0 150s rest
🔑 King of back width. Full dead hang at bottom, chin clears bar at top. No kipping ever. Wide grip targets outer lats and teres major — the muscles that create visual width.
2
Chin-Up
Pull-up bar · Supinated grip (palms facing you)
4 × 6-10 Tempo 3-1-1-0 120s rest
Best compound bicep builder — ~20% higher bicep activation vs. pull-ups. 3-second negative for extra bicep time under tension. Hard squeeze at top.
3
Archer Pull-Up
Pull-up bar · One hand pulls, other arm extends
3 × 4-6 / side Tempo 2-1-1-0 120s rest
Unilateral overload for each lat. If too hard, substitute 5-second negative pull-ups instead. Builds asymmetric strength and width.
4
KB Single-Arm Row
10 kg kettlebell · Opposite hand on parallette
3 × 15 / side Tempo 2-2-2-0 60s rest
High reps + 2s squeeze at top + 2s lowering = 90 seconds under tension per set. Makes 10 kg surprisingly effective. Elbow drives up and back.
5
DB Rear Delt Fly
2×5 kg dumbbells · Bent over 90° at hips
4 × 12-15 Tempo 2-1-2-0 60s rest
Arms arc out to sides, pinch shoulder blades hard. Creates the 3D "cannonball shoulder" look from the side and back.
6
DB Lateral Raise
2×5 kg dumbbells · Standing, slight forward lean
4 × 15-20 Tempo 2-1-3-0 60s rest
Second lateral delt session this week. Higher reps than Monday. 3-second lowering. These 11 weekly sets are what will build your V-taper over 6 months.
7
DB Bicep Curl
2×5 kg dumbbells · Standing, no swinging
3 × 12-15 Tempo 4-1-1-1 60s rest
4-second eccentric makes 5 kg feel like 10 kg. Slow, controlled lowering. Hard squeeze at top (1 second). Zero momentum.
Core Finisher
C
Parallette L-Sit Hold
Low parallettes · Legs extended or tucked
3 × 15-30s 60s rest
Tuck first, extend legs when you can hold tuck for 20+ seconds. Core + hip flexor integration. Press shoulders down hard.
💡
Pull-ups are the undisputed king of the upper body. If you hit max reps early, add a 3-5 second negative on each rep. When you can do 10+ strict wide-grip pull-ups, progress to weighted or L-sit pull-ups.
🔋

Thursday

Rest · Recovery · Recharge
Active recovery or full rest
😴
Recovery Day
Muscles grow during rest, not during training. Growth hormone peaks during deep sleep. Today feeds tomorrow's strength.
Choose Your Recovery
🚶
Option A · LISS Cardio
25-30 min brisk walk or light jog. Burns ~150-200 kcal. Improves insulin sensitivity for 24 hours. Best choice for fat loss.
🧘
Option B · Mobility Work
15-20 min dedicated flexibility. Hip flexor stretches, thoracic spine rotations, shoulder dislocates with towel. Prevents tightness and injury.
💤
Option C · Full Rest
Stay lightly active (walk, errands). Eat well. Sleep 8 hours. Sometimes nothing is the best thing you can do.
💡
If your goal is fat loss (you need to drop from ~20% to ~12% body fat), Option A is strongly recommended. A daily 30-minute walk is the most underrated fat loss tool.
👑

Friday

Full Upper · Push + Pull + Skills
~60 minutes · 29 working sets
9
Exercises
3–4
Sets each
60–150s
Rest
Chest Lats All 3 Delt Heads Biceps Triceps Mid-Back Core
Skill Work
1
Muscle-Up Progression
Pull-up bar · Explosive pull → transition
4 × 3-5 Explosive 150s rest
If full muscle-up isn't there yet: explosive chest-to-bar pull-ups, jump-assisted muscle-ups, or negative muscle-ups (jump up, lower slowly through transition).
Push
2
Deep Parallette Push-Up
High parallettes · Maximum depth between bars
4 × 8-12 Tempo 3-1-1-0 90s rest
Second chest session of the week. Deeper ROM than any barbell bench press. 3-second lowering. Feel the full stretch at bottom.
3
Handstand Push-Up Progression
Wall-supported · Face wall for stricter form
3 × 5-8 Tempo 2-1-1-0 120s rest
Best overhead press you can do at home — full bodyweight. If too hard: pike push-ups with feet on chair, or HSPU negatives (lower for 5 seconds). Builds front + lateral delt simultaneously.
4
Parallette Dip (Tricep Focus)
High parallettes · Upright torso for tricep emphasis
3 × 10-15 Tempo 2-1-1-0 90s rest
Monday = forward lean (chest). Friday = upright (triceps). Varying torso angle shifts stimulus for complete development.
Pull
5
Close-Grip Chin-Up
Pull-up bar · Hands touching or 6″ apart
3 × 8-10 Tempo 3-1-1-0 90s rest
Narrow grip maximizes bicep contribution. 3-second negative. Second bicep-focused session combined with Wednesday's curls for 10+ weekly bicep sets.
6
Inverted Row
Pull-up bar (low grip) or sturdy table edge
3 × 10-15 Tempo 2-1-2-0 60s rest
Targets mid-back thickness (rhomboids, mid-traps) that pull-ups miss. Walk feet forward until body is at 30-60° angle. 2-second squeeze at top.
Shoulders
7
DB Lateral Raise
2×5 kg dumbbells · Standing
3 × 15-20 Tempo 2-1-3-0 60s rest
Third lateral delt session this week. 11 total weekly sets for the most visually impactful muscle on your frame. 3-second lowering, always.
8
DB Rear Delt Fly
2×5 kg dumbbells · Bent over 90°
3 × 12-15 Tempo 2-1-2-0 60s rest
Second rear delt session. Combined with Wednesday = 7 weekly sets. Necessary for the 3D shoulder look from all angles.
Core Finisher
C
Ab Wheel Rollout
Ab roller · From knees
3 × 8-12 60s rest
Second ab wheel session this week. Control the return. Full extension if possible.
💡
Friday is the showpiece day. Every upper body muscle gets hit for its second weekly dose. Skills like muscle-ups and HSPUs build the athletic aesthetic that weight training alone never creates.
⚡

Saturday

Lower Body B · Different Angles · Core
~55 minutes · 29 working sets
9
Exercises
3–4
Sets each
45–120s
Rest
Quads Hamstrings Glutes Hip Flexors Calves Core Obliques
Main Work
1
Shrimp Squat Progression
Bodyweight · Hold parallette for balance assist
4 × 5-8 / leg Tempo 3-1-1-0 120s rest
Different from pistol: rear leg bends behind you (grab ankle). More quad emphasis, different balance demand. Full bodyweight on one leg. Progress: assisted → free → rear leg held without hand.
2
Nordic Hamstring Curl
Anchor feet under furniture or pull-up bar base
3 × 3-8 5s eccentric · Explosive up 120s rest
Second session this week. If Tuesday you managed 4 reps with 5-second eccentrics, aim for same or +1 rep. This IS progressive overload.
3
Walking Lunge
10 kg kettlebell (goblet hold) · Continuous steps
3 × 12 / leg Tempo 3-0-1-0 75s rest
3-second lowering on each step. Knee gently touches floor. The continuous nature makes this metabolically demanding even at lighter loads.
4
Single-Leg Romanian Deadlift
10 kg kettlebell in opposite hand (cross-body)
3 × 10-12 / leg Tempo 3-1-1-0 60s rest
Hinge at hip, KB in opposite hand, rear leg extends behind. Feel the deep stretch in the working hamstring. Also trains anti-rotation core stability.
5
KB Swing
10 kg kettlebell · Maximum hip power
4 × 20-25 Explosive 60s rest
10 kg is light — compensate with maximum explosiveness and high reps. Snap hips violently. Posterior chain conditioning + fat-burning metabolic stress.
6
Single-Leg Calf Raise
Step edge · Bodyweight or hold KB
3 × 20 / leg Tempo 2-2-1-1 45s rest
Higher reps than Tuesday. Full stretch at bottom. 2-second hold at top. Calves are stubborn — they need high volume and deep stretch to grow.
Core Block
C1
Hollow Body Hold
Floor · Arms overhead, legs extended
3 × 30-45s 45s rest
The gymnast's core exercise. Lower back pressed into floor. Progress by extending arms and legs further from center.
C2
Hanging Knee Raise with Twist
Pull-up bar · Controlled rotation
3 × 12 (6/side) 45s rest
Raise knees, rotate to one side, lower, repeat other side. Targets obliques through controlled rotation. No swinging.
C3
Ab Wheel Rollout
Ab roller · From knees
3 × 8-12 60s rest
Third session this week. Core recovers faster than large muscle groups — this frequency is optimal. Control the return.
💡
Different exercises from Tuesday create varied stimulus angles for complete leg development. Shrimp squats hit quads differently than pistols. Single-leg RDL stretches hamstrings under load in a way Nordics don't.
🌅

Sunday

Full Rest · Growth · Recovery
No training today
🛌
Sacred Rest Day
Growth hormone releases during deep sleep. Muscle protein synthesis from Friday & Saturday is still elevated. Training today would impair recovery without benefit.
Recovery Checklist
😴
Sleep 8+ Hours
Sleep restriction reduces muscle protein synthesis and increases cortisol. 7-9 hours is the evidence-based range. Make tonight count.
🥩
Hit Protein Target
155g protein today even though you're resting. Muscle protein synthesis is still elevated 24-48h post-training. Feed the recovery.
💧
Hydrate
3+ liters of water. Dehydration impairs recovery and performance. Add electrolytes if you sweat heavily during the week.
📋
Review & Plan
Check your training log. Did you hit more reps than last week? Plan this week's progression targets. Take progress photos monthly.
16-Week Progression Phases
Weeks 1–4
Foundation
Learn all movements with perfect form. Start at the bottom of all rep ranges. Use parallette assistance for pistols and shrimps freely. Track every set — you need data to overload.
Weeks 5–8
Volume Accumulation
Add 1-2 reps per set per week. When you hit the top of a rep range, increase difficulty. Progress lateral raises from 3-second eccentric to 4-second. Nordics should reach 4-6 reps with 5-second negatives.
Weeks 9–12
Intensity Intensification
Push-ups → Archer push-ups. Pull-ups → L-sit pull-ups. Pistols → 5-second eccentric pistols. Dips → add KB between feet (87 kg total). Eccentrics increase to 4-5 seconds on all main lifts.
Weeks 13–16
Peak & Reassess
Test max pull-ups, dips, pistol squats. Compare to Week 1. Take physique photos (same lighting). Measure shoulders, chest, waist, arms. Deload in Week 16 — half the sets, same exercises.
⚡

Fuel Plan

Nutrition · Macros · Meal Timing
Body recomposition protocol · 77 kg → lean
Daily Targets (77.36 kg)
2,150
Calories
155g
Protein
70g
Fat
210g
Carbs
🎯
Protein at 2.0 g/kg for muscle preservation in a deficit. TDEE estimated at ~2,550 kcal. Deficit of ~400 kcal/day = ~0.35 kg fat loss per week. Aim for 0.3-0.5 kg/week loss on the scale.
Meal Timing
🌅
Breakfast
3 eggs + 2 toast + 1 banana
25g P · 55g C · 18g F · ~480 kcal
🥗
Lunch
150g chicken breast + 200g rice + vegetables + 1 tbsp olive oil
45g P · 55g C · 16g F · ~540 kcal
💪
Pre-Workout Snack
200g Greek yogurt + 30g oats + berries
22g P · 30g C · 6g F · ~260 kcal
🍽️
Post-Workout Dinner
150g salmon + 200g sweet potato + large salad
38g P · 50g C · 18g F · ~510 kcal
🌙
Evening (Before Bed)
250g cottage cheese + handful almonds
30g P · 8g C · 14g F · ~280 kcal
🔬
Pre-sleep protein (casein/cottage cheese) increases overnight muscle protein synthesis by ~22% (Res et al., 2012). Distribute protein evenly across 4-5 meals with 30-40g each for maximum daily MPS.
Key Rules
1
Protein is Non-Negotiable
Hit 155g every single day — training or rest. Muscle protein synthesis stays elevated 24-48h post-training. Missing protein on rest days wastes your gym effort.
2
Carbs Around Training
60-70% of daily carbs in the pre- and post-workout meals. Glycogen availability improves performance. Post-workout carbs accelerate recovery.
3
Fat Floor for Hormones
Never drop below 0.8 g/kg (62g). Testosterone production requires dietary fat. Going too low will impair your recovery and muscle building ability.
4
Weigh Weekly, Adjust Monthly
Weigh yourself every morning, same conditions. Average the week. If not losing 0.3-0.5 kg/week after 2 weeks, reduce calories by 100. If losing faster, add 100.
Equipment Upgrades (Priority Order)
🥇
Heavy Resistance Bands (~$25-35)
Adds 10-30 kg to squats, deadlifts, hip thrusts, and rows. Immediately makes lower body training effective. Single highest-impact purchase.
🥈
24 kg Kettlebell (~$40-70)
Transforms swings, goblet squats, rows, and overhead press. Makes your current 10 kg the warm-up weight.
🥉
20 kg Weight Vest (~$50-80)
Makes every bodyweight exercise harder. Pull-ups, dips, push-ups, pistol squats all become hypertrophy exercises again. Best long-term calisthenics investment.
⏳
Timeline: With perfect consistency, expect visible change at 8 weeks, impressive upper body at 16 weeks, and near-ceiling of this equipment at 36-48 weeks. The Greek god look requires ~10-12% body fat — train AND eat right.