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AVDGGPPHASE2

This document outlines a 12-week workout program called the Advanced Greek God Program Phase Two. For weeks 9-12, the program utilizes a double-up method where each main exercise is followed by a secondary exercise targeting the same muscle group. The workouts are done on Mondays, Wednesdays, and Fridays and consist of compound and isolation exercises done in a rest-pause rep scheme. The goal is to increase training volume to drive further muscle gains through pairing exercises and progressively overloading weights each session.

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Ramy Amir
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332 views6 pages

AVDGGPPHASE2

This document outlines a 12-week workout program called the Advanced Greek God Program Phase Two. For weeks 9-12, the program utilizes a double-up method where each main exercise is followed by a secondary exercise targeting the same muscle group. The workouts are done on Mondays, Wednesdays, and Fridays and consist of compound and isolation exercises done in a rest-pause rep scheme. The goal is to increase training volume to drive further muscle gains through pairing exercises and progressively overloading weights each session.

Uploaded by

Ramy Amir
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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ADVANCED GREEK GOD

PROGRAM

PHASE TWO: WEEKS 9-12


DOUBLE-UP METHOD

GREG O’GALLAGHER
2

PHASE TWO: WEEKS 9-12

Monday

Dumbbell Shoulder Press: 4-6, 6-8, 6-8 (RPT)


Bradford Barbell Press: 2 x 6-8 reps

One Arm Forward Lean Hammer Curl: 5-8, 6-8, 6-8, 6-8
(RPT)
Standing Cable Curls: 2 sets x 10-15 reps

One Arm Overhead DB Triceps Extension: 5-8, 6-8, 8-10


(RPT)
Cable Rope Pushdowns: 2 sets x 10-15 reps

Dumbbell Lateral Raises: 15-20 + 4-6, 4-6, 4-6

Notes:

The Workout is identical to the first phase. The only


difference is we are increasing the training volume to elicit
further muscle gains.

On each main exercise, you will be adding another


exercise to work the same muscle group. For the bonus
exercises, don’t kill yourself. They shouldn’t feel like
3

torture, but your working muscle should feel crazy


activated.

So after you complete your shoulder presses, you will


perform a bradford press. Use a weight you can do
comfortably for 6-8 reps. A full rep is when you lift the
barbell from the top of your chest to the back of your neck
and back to your chest/collar bone. The same applies for
standing cable curls and cable rope push downs.
4

Wednesday

Bulgarian Split Squats: 5-7, 6-8, 6-8 (RPT)


Leg Extensions: 10-12, 10-12, 10-12 (RPT)

Rack Pulls (below knee): 3 x 6 reps (first set is a light set.


Second and Third set is heavy weight)

Standing Calf Raises: 10-12, 10-12, 10-12 (RPT)

ABS
Hanging Leg Raises: 2 sets of 5-15 reps
Hanging Side to Side Knee Ups: 1 set of max reps

Notes:

Identical to first phase.


5

Friday

Incline Dumbbell Press (30 degree incline): 5-8, 6-8, 8-10


(RPT)
Flat DB Bench Press: 2 x 8-12 reps

Sternum Pull ups: 6, 6, 6 (RPT)


Cable Rows: 2 x 10-15 reps

Incline Dumbbell Curls: 5-8, 6-8, 6-8, 6-8 (RPT)


Cable Rope Hammer Curls: 2 sets x 10-15 reps

Machine Rear Delt Flyes: 15-20, 4-6, 4-6, 4-6 (Rest Pause)

Notes:

The Workout is identical to the first phase. The only


difference is we are increasing the training volume to elicit
further muscle gains. On each main exercise, you will be
adding another exercise to work the same muscle group.
For the bonus exercises, don’t kill yourself. They shouldn’t
feel like torture, but your working muscle should feel crazy
activated.

So after you complete your incline press, you will perform


flat dumbbell bench presses. Use a weight you can do
comfortably for 8-12 reps. When you can do two sets for 12
reps, increase the weight the next workout.
6

For cable rows, perform the exercise with a weight you


can do for 10-15 reps. When you can do two sets for 15
reps, increase the weigh the next workout.

After incline curls, you will perform two sets of cable rope
hammer curls. Pick a weight you can do for 10-15 reps.
When you can do both sets for 15 reps, increase the
weight the next workout.

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