THE GREEK GOD ROUTINE

Complete guide to gaining an aesthetic physique.

Its a new year again and people are setting resolutions and fitness goals to get that body they have always wanted but not many will be patient enough to get to the point where they see results and it often makes people give up on fitness as a whole but i am here to help, giving you the best bodyweight workouts and dieting tips all in one.

I have put together a complete routine which will help you get that aesthetic physique pretty much effortlessly and from the comfort of your home utilizing minimal to no equipment. lets get into it…

Workout summary

Time: 30–45 minutes

Level: beginner-intermediate

Frequency:

beginner- 3x per week

intermediate- 4–5x per week

Gender: male

Equipment: a pull-up bar

Note:

The exercises below should be done in the same order without any omissions as it is arranged to hit every muscle in your body. If you feel any pain, adjust your form and continue but if it persists, end the workout and get checked to prevent further injuries.

The workout

Warmup

Jumping jacks

30 seconds

perform at your own pace for time

Push-ups

Beginner: 3 sets of 6–8 reps

Intermediate: 4 sets of 10 reps

perform with full range of motion. come all the way up on each rep (your chest)

Decline pushups

Beginner: 3 sets of 5 reps

Intermediate: 4 sets of 8 reps

keep your core tight and perform your reps slowly (upper chest)

Deficit pushups

Beginner: 2 sets of 5 reps

Intermediate: 3 sets of 8 reps

perform using two elevated surfaces(the whole chest)

Pike pushups

Beginner: 4 sets of 6 reps

Intermediate: 5 sets of 8 reps

slowly bring your leg closer to your body as you progress(shoulder….emphasis on the frontal delt)

Bench dips

Beginner: 3 sets of 12 reps

Intermediate: 4 sets of 15 reps

perform with full range of motion(triceps……emphasis on the long head)

Chin-ups

Beginner: 3 sets of 5 reps

Intermediate: 4 sets of 8 reps

perform eccentric if it seems too hard (biceps and back)

Superman

Beginner: 4 sets of 30 seconds hold

Intermediate: 5 sets of 40 seconds hold

squeeze on each rep and hold for 2–3 seconds then repeat (lower back)

Bodyweight squat

Beginner: 4 sets of 10 reps

Intermediate: 5 sets of 15 reps

perform this with somewhat perfect form to get the best result (quads focused)

Single leg calf raises

Beginner: 3 sets of 12 reps

Intermediate: 4 sets of 15 reps

perform slowly and control each rep both on the way down and up (calf focused)

ABS

AB MASSACRE

you can train abs on a separate day or on rest days.

DIET TIP

Now when it comes to your diet, it will play a major role on how exactly you look. If you are looking to build muscle with this routine, eat in a caloric surplus (slowly increase your food intake) and if you’re looking to loose fat, eat in a deficit (slowly cut down calories) and have cardio days in between training days.

WHAT FOODS CAN YOU EAT?

Protein… this repairs worn out body tissues which might have broken down after your workout. Taking protein will fix those tears and make them bigger and stronger. Also get your macro nutrients in(carbs, healthy fats and protein). Also try to get protein in every meal as it helps better. Add eggs, chicken or lean beef to your daily intake and structure your meals in a way which you can be consistent with.

FOODS TO AVOID

Reduce fried foods

Snacks

Processed foods

Carbonated drinks

Beer

Slowly take these foods out of your diet. If you do it in a rush, you’ll end up screwing the whole process up causing you to give up before you start seeing results.

REST

Take rest days when you need to to give your body time to regenerate after your weeks workout. Stay hydrated and eat healthy.

PATIENCE

Be patient and trust the process. These things take time and trust me once you start seeing results, it becomes an addiction.

With that being said, this brings us to the end of the plan, i hope you enjoyed it and will give it a try. be sure to give it a like and drop your comments down below. and follow us on our social media and i will see you in the next post.

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Stan Browney Brad Stulberg