ADVANCED GREEK GOD
PROGRAM
PHASE TWO: WEEKS 9-12
DOUBLE-UP METHOD
GREG O’GALLAGHER
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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
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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.
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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.
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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.
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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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