JOEY SCHULTZ
THE GREEK GOD
PROGRAMMING
Introduction
This program is designed to make you look like a
Greek God. It will have you feeling full during
your workouts, admiring your physique and most
importantly will help you build lean muscle to
look like a greek god. Run this program for 6-8
weeks to achieve the maximum results.
What are you waiting for?
Do you want to
look like a greek
god?
Warm up for
Everyday
Rest Rate- 35 seconds
between sets
Walk on Treadmill for 10 minutes
3.5 Speed
2.0 incline
Foam Roll
2 sets x 20 seconds
Roll
on:
Quads
Hammies
Side of Legs
Back
Inner Thigh
All weights should be based off 1 RM
Want to steadily increase weight after every set
Monday "One day or
(Chest and Shoulders)
Day one"
Rest Rate- 35 seconds
between sets
Incline Barbell Bench
12 reps x 5 sets
Flat Bench DB fly
12 reps x 5 sets
Heavy Flat DB Preess
8-10 reps x 5 sets
Push ups (20 reps x 4)
Superset Incline DB Fly &
8-10 reps x 4 sets (Incline)
Superset High cable Flys & Incline Db bench press
8-10 reps x 4 sets
Finisher- Close grip pushups on Med ball till failure
8-10 reps 4 sets
Shoulders (All sets 8-10 reps x 4 sets)
-Leaned over DB Side Lat Raise
-Cable Crossover Reverse Fly
-Standing Db Side Lat raise
"One day or
Day one"
ABS
Hanging Leg Raises
Max Reps till failure
4 sets
First Day Done
Tuesday "Heart>Hype"
(Legs)
Rest Rate- 35 seconds between sets
All Exercises done 12 reps x 5 sets
-Calf Raises (20 reps)
-Back Squat
-Heavy Db Goblet Squat
-Quad Extension on Machine
Super Set
Bulgarian Split Squats
DB RDL
Heavy Wide Leg Press
Hack Squat Wide
ABS
Rope Cable Crunches
20 reps x 4 sets
Second Day Done
Wednesday "I will win"
(Back)
Rest Rate- 35 seconds between sets
*All exercises done 10-12 reps x 5 sets
Wide Pull ups
Wide Heavy Lat Pull downs
Close Grip Cable Row
Superset
Barbell Rows
Straight Bar Lat Pullovers
Single DB Rows
T Bar Rows
Plate Loaded Iso Lat Rows
ABS
Hanging Leg raises
20 reps x 4 sets
Third Day Done
Thursday "All in"
(Bi and Tri)
Rest Rate- 35 seconds between sets
*All Exercise 12 reps x 5 sets
EZ Bar Curl
Rope Tricep Push Down
Diamond Push ups (20 reps)
Hammer Curls
Heavy DB Tricep Overhead Extension
Superset
Seated Heavy DB Hammer Curls
Dips
Barbell
Drag Curls
DB Preacher Curls
ABS
Hanging Leg raises
Fourth Day Done
Friday "Don't Stop
(Legs) Until Your
Proud"
Rest Rate- 35 seconds between sets
*All exercises performed 12 reps x 5 sets
Seated Calf Raises
Sumo or Conventional Deadlift
Leg Press
Barbell RDLS
Superset
Close Stance Leg Press
Close Stance Hack Squat
Alt Lunges
Goblet Squats
ABS
Weighted AB crunches
FIFTH DAY DONE
Saturday "Believe"
(Chest)
Rest Rate- 35 seconds between sets
*All Exercises performed 10-12 reps x 5 sets
Heavy Incline DB Press
Peck Deck Flys
Cable Low to High Flys
45 Lb Plate Push
Superset
flys
Heavy DB
Neutral Height Cable Flys
Reverse Dips (Face the other way)
Decline Push ups
ABS
Hanging Leg raises
SIXTH DAY DONE
"Believe"
Cardio
Choose one type of cardio
30 minutes Stairclimber
Incline level 10 for 15 minutes than level 12 for 15
minutes
Assault Bike maintain at 150 watts
Arms for 3 minutes
Switch
Legs for 3 minutes
Spin Bike
Maintain 70 watts
35 minutes
Common Questions
What should my diet be?
My main suggestion is to make sure you
are in a caloric deficit if you are trying to
lean down and caloric surplus to gain size
(300-500 calories either way.)
To the right is to calculate
your maintenance calories. https://www.calculato
Than either add or subtract r.net/calorie-
to be in a surplus or deficit. calculator.html
DLY URBAN CLUB
