4-Day Upper/Lower (Greek God Physique)
Day 1 (Upper A)
Bench Press (Barbell)
4 sets
·
5 - 8 reps
Bent Over Row (Barbell)
4 sets
·
5 - 8 reps
Shoulder Press (Dumbbell)
3 sets
·
8 - 12 reps
Lat Pulldown (Cable)
3 sets
·
10 - 12 reps
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Triceps Rope Pushdown
3 sets
·
12 - 15 reps
Bicep Curl (Cable)
3 sets
·
12 - 15 reps
Seated Palms Up Wrist Curl
3 sets
·
15 - 25 reps
Day 2 (Lower A)
Squat (Barbell)
4 sets
·
5 - 8 reps
Romanian Deadlift (Dumbbell)
4 sets
·
10 - 12 reps
_Thighs_small_thumbnail@3x.jpg)
Bulgarian Split Squat
3 sets
·
10 - 12 reps
Seated Leg Curl (Machine)
3 sets
·
12 - 15 reps
Standing Calf Raise (Machine)
3 sets
·
8 - 12 reps
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Seated Calf Raise
3 sets
Day 3 (Upper B)
Pull Up
4 sets
·
5 - 15 reps
Incline Bench Press (Dumbbell)
4 sets
·
8 - 12 reps
Dumbbell Row
3 sets
·
10 - 12 reps
Seated Shoulder Press (Machine)
3 sets
·
10 - 12 reps
Concentration Curl
3 sets
·
12 - 15 reps
Seated Dip Machine
3 sets
·
12 - 15 reps
Cable Fly Crossovers
3 sets
·
15 - 20 reps
Face Pull
3 sets
·
15 - 25 reps
Day 4 (Lower B)
Hip Thrust (Barbell)
4 sets
·
5 - 10 reps
Front Squat
3 sets
·
8 - 10 reps
Glute Ham Raise
3 sets
·
8 - 15 reps
Leg Extension (Machine)
3 sets
·
12 - 15 reps
Glute Kickback (Machine)
3 sets
·
15 - 20 reps
Single Leg Standing Calf Raise (Dumbbell)
3 sets
·
15 - 20 reps