Exercises

Greek Aesthetics Bodybuilding Program (Apollonian Physique Workout)

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Farnese Hercules Program: https://www.youtube.com/watch?v=IYobXlRVLd0
Greek Lifting Wisdom: https://www.youtube.com/watch?v=Zt6bvNqnJmA&t=1640s
Nucleus Overload guide: https://www.youtube.com/watch?v=LNggSj0WBd8&t=107s

Greek Aesthetics Lifting Program:
Δ = Lats, Θ = Shoulders, Ω = Abs

Upper:

Bench press OR Dips OR Weighted push-ups 3×6-10 + DB rows 3×8-12 OR Reverse rows 3xAMRAP
DB or BB OHP 4×6-12 + Ω + French press OR Skull-crushers 4×8-12 + Hammer curls 4×6-10 + Δ

Upper/Lower Hybrid:

Deadlifts 3×3 OR RDLs 3×8-12 OR Good mornings 3×6-12 + Sited calf raises 3×15-20
Weighted pulls-ups 4×4-8 + Lunges OR Bulgarian split squats 4×10-15 + Shrugs 4×12-15 + Θ

Arms/Upper Hybrid:

Close grip bench 3×6-10 OR Diamond push-ups AMRAPS + Seal rows OR Pendlay rows 3×8-12 + Δ
BB or DB curls 3×6-8 + Upright rows OR Lateral raises 3×12-15 + Ω + Triceps push-downs 3×15-20

Lower:

Squats 3×6-10 OR Leg press 3×8-12 OR Hack squats 3×10-12 + Sited calf raises 3×15-20
Hyperextensions OR Single-leg DB RDLS 4×12-15 + Decline crunches AMRAP + Neck curls AMRAP + Θ

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