Greek God: Muscle Building Program

Greek
God
Muscle Building Program

Strength & Density
Shoulder-‐Focused Routines
For 2015

by
Greg O’Gallagher

Greek God Muscle Building Program | Greg O’Gallagher Page | 1

Strength & Density Shoulder-‐Focused
Routines for 2015

Introduction

I have decided to create new, fresh routines for the Greek God
Program! I have been performing the following workouts with
myself and my clients with some pretty incredible gains.

The structure is essentially the same, there’s just a little more
exercise variation and a little more leg work on Workout B.

We’ll also be using rest pause training on the shoulders, this has
been an incredible effect training tool at building big, rounded
shoulders for a godlike physique.

Same deal as before, you are to train 3 days per week (ex -‐ Monday,
Wednesday, Friday) and alternate between Workout A & Workout B.

Strength and Density #1: Shoulder-‐Focused

Workout A

• Incline Barbell Bench Press: 3 sets RPT (5, 6, 8)
• Seated DB Shoulder Press: 3 sets RPT (4-‐6, 6-‐8, 8-‐10)
• Cable Rope Push Downs: 3 sets RPT (6-‐8, 8-‐10, 10-‐12)
• Cable One Arm Lateral Raises: Rest Pause (12-‐15 + 4 sets of 3-‐5
reps)


Notes

Perform two warm up sets for incline bench press. 60% of work set
weight for 5 reps and 80% of work set weight for 3 reps. Rest 3
minutes between sets and add 2.5 lbs to each set every workout
(1.25 lbs per side). Alternatively, add 5 lbs to either the first set or
second and third set.

For shoulder press, you can go right into your first set. Rest 3
minutes between these sets, and aim to hit the top end of the rep
range each workout. When you can get the top end of the rep range
on all 3 sets, increase the weight by 5 lbs on all sets the next
workout.

For RPT, reduce the weight by 5-‐10 lbs per dumbbell on the second
set and again on the third set (whatever is closest to 10%).

For cable rope pushdowns, you can go right into your first set. Rest 2
workout.

For cable one arm lateral rasies, pick a weight you can do for 12-‐15
reps. This is your activation set. After finishing the activation set,
rest 10-‐15 seconds and perform 3-‐5 reps. Rest 10-‐15 seconds and
perform another 3-‐5 reps. Complete a total of 4 of these mini sets of
3-‐5 reps.

This is known as rest pause training and will maximize muscle growth
with a light weight.


Workout B

• Weighted Pull ups: 3 sets RPT (4, 5, 6)
• Incline Dumbbell Curls: 3 sets RPT (4-‐6, 6-‐8, 8-‐10)
• Power Cleans or Sumo Deadlifts: 2 sets RPT (3, 5)
• Bulgarian Split Squats: 2 sets RPT (6-‐8, 8-‐10)

Notes

Perform two warm up sets for weighted pull ups. One warm up set
with bodyweight for 5 reps. And another warm up set with half of
your work set weight for 3 reps. Rest 3 minutes between sets and
add 2.5 lbs to each set every workout. For RPT, reduce the weight by
total weight (body weight + additional weight).

For incline dumbbell curls, you can go right into your first set. Rest 2
workout. For RPT, reduce the weight by 5 lbs per dumbbell on your
second set and again on your third set.

For power cleans or sumo deadlifts, perform 2 warm up sets. One
warm up set with 60% of your work set weight for 5 reps. And the
second warm up set with 80% of your work set weight for 3 reps.
Rest 3 minutes between these sets. And aim to add 2.5-‐5 lbs each
workout to both sets.

For bulgarian split squats, you can go right into your first set. Rest 2-‐
3 minutes between sets and aim to hit the top end of the rep range
on both sets, each workout. When you can get the top end of the rep
range on both sets, increase the weight by 5 lbs per hand. For RPT,
reduce the weight by 10% of total weight (bodyweight + additional
weight).

Strength and Density #2: Shoulder-‐Focused

Workout A

• Incline DB Bench Press: 3 sets RPT (4-‐6, 6-‐8, 8-‐10)
• Standing Barbell Press: 3 sets RPT (5, 6, 8)
• Barbell Skull Crushers: 3 sets RPT (6-‐8, 8-‐10, 10-‐12)
• Dumbbell Lateral Raises: Rest Pause (12-‐15 + 4 sets of 3-‐5
reps)

Notes

Perform two warm up sets for incline db bench press.
Approximately 60% of work set weight for 5 reps and
approximately 80% of work set weight for 3 reps. Rest 3 minutes
between these sets, and aim to hit the top end of the rep range each
workout. When you can get the top end of the rep range on all 3 sets,
increase the weight by 5 lbs on all sets the next workout. For RPT,
reduce the weight by 5-‐10 lbs per dumbbell on the second set and
again on the third set (whatever is closest to 10%).

For shoulder press, you can go right into your first set. Rest 3
minutes between these sets. Aim to add 2.5 lbs to each set every
workout (1.25 lbs per side). Alternatively, you can alternate adding
5 lbs to your second and third set or first set.

For barbell skull crushers, you can go right into your first set. Rest 2
workout.


For dumbbell lateral raises, pick a weight you can do for 12-‐15 reps.
This is your activation set. After finishing the activation set, rest 10-‐
15 seconds and perform 3-‐5 reps. Rest 10-‐15 seconds and perform
another 3-‐5 reps. Complete a total of 4 of these mini sets of 3-‐5 reps.
This is known as rest pause training and will maximize muscle
growth with a light weight.

Workout B

• Hammer Grip Grip Chins: 3 sets RPT (4, 5, 6)
• Kino Curls: 3 sets RPT (4-‐6, 6-‐8, 8-‐10)
• Pistol Squats: 2 sets RPT (3-‐4, 5-‐6)
• Rack Deadlifts: 2 sets RPT (3, 5)

Notes

Perform two warm up sets for weighted hammer grip chins. One
warm up set with bodyweight for 5 reps. And another warm up set
with half of your work set weight for 3 reps. Rest 3 minutes between
sets and add 2.5 lbs to each set every workout. For RPT, reduce the
weight by total weight (body weight + additional weight).

For kino curls, you can go right into your first set. Rest 2 minutes
between these sets, and aim to hit the top end of the rep range each
workout. When you can get the top end of the rep range on all 3 sets,
increase the weight by 5 lbs on all sets the next workout. For RPT,
reduce the weight by 5 lbs per dumbbell on your second set and
again on your third set.

For pistol squats, you can wam up with 5 reps of reverse lunges per
side. Perform the pistol squats onto a box if necessary. Perform your
first set weighted, and for your second set, reduce the weight by 20
lbs. For ex: First set 30 lbs dumbbells per arm. Second set 20 lbs
dumbbells per arm. Rest 3 minutes between these sets. Aim to hit

the top end of the rep range on all sets each workout, before
increasing the weight.

For rack deadlifts set the barbell in the power rack just below your
knee. Perform 2 warm up sets. Rest 3 minutes between work sets.
Aim to increase the weight by 5 lbs on both sets each and every
workout.


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