Sold to

dylxnxil@icloud.com

12-Week Greek God Workout Program 🔱

@nathanpoulinn

This plan will help you gain muscle as fast as possible while bulking. If you are cutting,
following this workout routine will help you retain as much muscle as possible while
you lose fat. Screenshot or take a picture of the first page of this program and send it
to me on Instagram as proof of purchase and I will add you to my Close Friends so you
can benefit from all the content I post on there.

IMPORTANT: Building muscle is essentially only 30% going to the gym and almost
70% having the proper diet. You will see extremely minimal results if you do not eat
the proper food and nutrients for your body to recover and build bigger muscles. That’s
why I strongly recommend you pair this program with either my Greek God Bulking
Diet or my Greek God Shredding Diet. Both are available through this link:
www.linktr.ee/nathanpoulinn.

How does this program work?

Multiple studies proved that maximum hypertrophy (destroying the muscle so it can
repair itself bigger) happens between the range of 6-14 reps. To take full advantage of
your body’s natural ability to gain muscle, most exercises in this workout plan will be
done for 3 sets of 6 to 14 reps.

To shock your muscles and not let them get used to the weights, we are going to use a
technique called “periodization”. We will go through 3 periodization cycles in this
program, one cycle being 4 weeks.

In week 1, your rep range will be 12-14 reps. In week 2, bump up all the weights and
drop the reps down to 10-12. In week 3, bump up your weights again and drop the
reps to 8-10. Week 4 adds weight again to each exercise, to drop the rep range to 6-8,
this is where the strength gains will be optimal. Week 4 marks the end of your rst
cycle. In the fth week, it will be the start of your second cycle, but now you will be
able to do each set with at least 5 and up to 20 pounds more than you could in the
rst cycle. Repeat the same steps for your second cycle, bumping up the weights and
dropping the rep ranges every week.

The constant increase in weight each week and the periodization technique lead to
impressive strength gains. The cycles also lead to optimal muscle hypertrophy due to
fi
fi
fi
 the constant change in the rep ranges. The stronger you are, the heavier you can lift
and the more mass you will be able to put on.

Does periodization really work?

Gains in strength and muscle mass are guaranteed with this program. Researchers
from the Federal University of Sao Carlos (Sao Paulo, Brazil) reported some impressive
results using a similar periodization program for 12 weeks. They reported that the
subjects gained on average 7 pounds of lean muscle mass and lost over 5 pounds of
body fat. Results will obviously depend on your discipline and diet, but they are
guaranteed.

When will I go to the gym?

This is a beginner to intermediate routine, so you will be going to the gym for 4 days a
week. I will leave it up to you to choose which days.

The rst exercise you will do for each muscle group will be the exercise you are
focusing on increasing your strength on (Bench press, shoulder press, deadlift, squat.
You can switch up the other exercises to equivalent ones to match your
preferences.

Remember: stay focused on your goal, visualize your dream body, and push through,
you can do it!

Cycle 1

Week 1

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 12-14
Flye Machine 3 x 12-14
Incline Bench Press 3 x 12-14
Incline Dumbbell 3 x 12-14
Cable Crossover 3 x 12-14
fi
 Triceps Pressdown 3 x 12-14
Overhead Triceps Extension 3 x 12-14

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 12-14
Barbell Row 3 x 12-14
Close-Grip Cable Row 3 x 12-14
Wide-Grip Pulldown 3 x 12-14
Straight Arm Pulldown 3 x 12-14

Barbell Curl 3 x 12-14

Cable Hammer Curl 3 x 12-14

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 12-14
Dumbbell Shoulder Press 3 x 12-14
Lateral Raises 3 x 12-14
Cable Single-Arm Lateral Raises 3 x 12-14
Reverse Fly Machine 3 x 12-14

Triceps Pressdown 3 x 12-14

Overhead Triceps Extension 3 x 12-14

Workout 4: Legs

EXERCISE SETS x REPS

Squat 4 x 12-14
 Leg Press 3 x 12-14
Leg Extensions 3 x 12-14
Romanian Deadlifts 3 x 12-14
Lying Leg Curls 3 x 12-14

Seated Calf Raises 3 x 12-14

Leg Press Calf Raises 3 x 12-14

Week 2

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 10-12
Flye Machine 3 x 10-12
Incline Bench Press 3 x 10-12
Incline Dumbbell 3 x 10-12
Cable Crossover 3 x 10-12

Triceps Pressdown 3 x 10-12

Overhead Triceps Extension 3 x 10-12

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 10-12
Barbell Row 3 x 10-12
Close-Grip Cable Row 3 x 10-12
Wide-Grip Pulldown 3 x 10-12
Straight Arm Pulldown 3 x 10-12

Barbell Curl 3 x 10-12

 Cable Hammer Curl 3 x 10-12

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 10-12
Dumbbell Shoulder Press 3 x 10-12
Lateral Raises 3 x 10-12
Cable Single-Arm Lateral Raises 3 x 10-12
Reverse Fly Machine 3 x 10-12

Triceps Pressdown 3 x 10-12

Overhead Triceps Extension 3 x 10-12

Workout 4: Legs

EXERCISE SETS x REPS

Squat 4 x 10-12
Leg Press 3 x 10-12
Leg Extensions 3 x 10-12
Romanian Deadlifts 3 x 10-12
Lying Leg Curls 3 x 10-12

Seated Calf Raises 3 x 10-12

Leg Press Calf Raises 3 x 10-12

Week 3

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 8-10
Flye Machine 3 x 8-10
 Incline Bench Press 3 x 8-10
Incline Dumbbell 3 x 8-10
Cable Crossover 3 x 8-10

Triceps Pressdown 3 x 8-10

Overhead Triceps Extension 3 x 8-10

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 8-10
Barbell Row 3 x 8-10
Close-Grip Cable Row 3 x 8-10
Wide-Grip Pulldown 3 x 8-10
Straight Arm Pulldown 3 x 8-10

Barbell Curl 3 x 8-10

Cable Hammer Curl 3 x 8-10

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 8-10
Dumbbell Shoulder Press 3 x 8-10
Lateral Raises 3 x 8-10
Cable Single-Arm Lateral Raises 3 x 8-10
Reverse Fly Machine 3 x 8-10

Triceps Pressdown 3 x 8-10

Overhead Triceps Extension 3 x 8-10

Workout 4: Legs

 EXERCISE SETS x REPS

Squat 4 x 8-10
Leg Press 3 x 8-10
Leg Extensions 3 x 8-10
Romanian Deadlifts 3 x 8-10
Lying Leg Curls 3 x 8-10

Seated Calf Raises 3 x 8-10

Leg Press Calf Raises 3 x 8-10

Week 4

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 6-8
Flye Machine 3 x 6-8
Incline Bench Press 3 x 6-8
Incline Dumbbell 3 x 6-8
Cable Crossover 3 x 6-8

Triceps Pressdown 3 x 6-8

Overhead Triceps Extension 3 x 6-8

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 6-8
Barbell Row 3 x 6-8
Close-Grip Cable Row 3 x 6-8
Wide-Grip Pulldown 3 x 6-8
 Straight Arm Pulldown 3 x 6-8

Barbell Curl 3 x 6-8

Cable Hammer Curl 3 x 6-8

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 6-8
Dumbbell Shoulder Press 3 x 6-8
Lateral Raises 3 x 6-8
Cable Single-Arm Lateral Raises 3 x 6-8
Reverse Fly Machine 3 x 6-8

Triceps Pressdown 3 x 6-8

Overhead Triceps Extension 3 x 6-8

Workout 4: Legs

EXERCISE SETS x REPS

Squat 4 x 6-8
Leg Press 3 x 6-8
Leg Extensions 3 x 6-8
Romanian Deadlifts 3 x 6-8
Lying Leg Curls 3 x 6-8

Seated Calf Raises 3 x 6-8

Leg Press Calf Raises 3 x 6-8

Cycle 2

Week 5

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 12-14
Flye Machine 3 x 12-14
Incline Bench Press 3 x 12-14
Incline Dumbbell 3 x 12-14
Cable Crossover 3 x 12-14

Triceps Pressdown 3 x 12-14

Overhead Triceps Extension 3 x 12-14

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 12-14
Barbell Row 3 x 12-14
Close-Grip Cable Row 3 x 12-14
Wide-Grip Pulldown 3 x 12-14
Straight Arm Pulldown 3 x 12-14

Barbell Curl 3 x 12-14

Cable Hammer Curl 3 x 12-14

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 12-14
Dumbbell Shoulder Press 3 x 12-14
Lateral Raises 3 x 12-14
Cable Single-Arm Lateral Raises 3 x 12-14
 Reverse Fly Machine 3 x 12-14

Triceps Pressdown 3 x 12-14

Overhead Triceps Extension 3 x 12-14

Workout 4: Legs

EXERCISE SETS x REPS

Squat 4 x 12-14
Leg Press 3 x 12-14
Leg Extensions 3 x 12-14
Romanian Deadlifts 3 x 12-14
Lying Leg Curls 3 x 12-14

Seated Calf Raises 3 x 12-14

Leg Press Calf Raises 3 x 12-14

Week 6

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 10-12
Flye Machine 3 x 10-12
Incline Bench Press 3 x 10-12
Incline Dumbbell 3 x 10-12
Cable Crossover 3 x 10-12

Triceps Pressdown 3 x 10-12

Overhead Triceps Extension 3 x 10-12

Workout 2: Back + Biceps

EXERCISE SETS x REPS

 Deadlift 4 x 10-12
Barbell Row 3 x 10-12
Close-Grip Cable Row 3 x 10-12
Wide-Grip Pulldown 3 x 10-12
Straight Arm Pulldown 3 x 10-12

Barbell Curl 3 x 10-12

Cable Hammer Curl 3 x 10-12

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 10-12
Dumbbell Shoulder Press 3 x 10-12
Lateral Raises 3 x 10-12
Cable Single-Arm Lateral Raises 3 x 10-12
Reverse Fly Machine 3 x 10-12

Triceps Pressdown 3 x 10-12

Overhead Triceps Extension 3 x 10-12

Workout 4: Legs

EXERCISE SETS x REPS

Squat 4 x 10-12
Leg Press 3 x 10-12
Leg Extensions 3 x 10-12
Romanian Deadlifts 3 x 10-12
Lying Leg Curls 3 x 10-12

Seated Calf Raises 3 x 10-12

 Leg Press Calf Raises 3 x 10-12

Week 7

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 8-10
Flye Machine 3 x 8-10
Incline Bench Press 3 x 8-10
Incline Dumbbell 3 x 8-10
Cable Crossover 3 x 8-10

Triceps Pressdown 3 x 8-10

Overhead Triceps Extension 3 x 8-10

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 8-10
Barbell Row 3 x 8-10
Close-Grip Cable Row 3 x 8-10
Wide-Grip Pulldown 3 x 8-10
Straight Arm Pulldown 3 x 8-10

Barbell Curl 3 x 8-10

Cable Hammer Curl 3 x 8-10

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 8-10
Dumbbell Shoulder Press 3 x 8-10
 Lateral Raises 3 x 8-10
Cable Single-Arm Lateral Raises 3 x 8-10
Reverse Fly Machine 3 x 8-10

Triceps Pressdown 3 x 8-10

Overhead Triceps Extension 3 x 8-10

Workout 4: Legs

EXERCISE SETS x REPS

Squat 4 x 8-10
Leg Press 3 x 8-10
Leg Extensions 3 x 8-10
Romanian Deadlifts 3 x 8-10
Lying Leg Curls 3 x 8-10

Seated Calf Raises 3 x 8-10

Leg Press Calf Raises 3 x 8-10

Week 8

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 6-8
Flye Machine 3 x 6-8
Incline Bench Press 3 x 6-8
Incline Dumbbell 3 x 6-8
Cable Crossover 3 x 6-8

Triceps Pressdown 3 x 6-8

 Overhead Triceps Extension 3 x 6-8

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 6-8
Barbell Row 3 x 6-8
Close-Grip Cable Row 3 x 6-8
Wide-Grip Pulldown 3 x 6-8
Straight Arm Pulldown 3 x 6-8

Barbell Curl 3 x 6-8

Cable Hammer Curl 3 x 6-8

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 6-8
Dumbbell Shoulder Press 3 x 6-8
Lateral Raises 3 x 6-8
Cable Single-Arm Lateral Raises 3 x 6-8
Reverse Fly Machine 3 x 6-8

Triceps Pressdown 3 x 6-8

Overhead Triceps Extension 3 x 6-8

Workout 4: Legs

EXERCISE SETS x REPS

Squat 4 x 6-8
Leg Press 3 x 6-8
Leg Extensions 3 x 6-8
 Romanian Deadlifts 3 x 6-8
Lying Leg Curls 3 x 6-8

Seated Calf Raises 3 x 6-8

Leg Press Calf Raises 3 x 6-8

Cycle 3

Week 9

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 12-14
Flye Machine 3 x 12-14
Incline Bench Press 3 x 12-14
Incline Dumbbell 3 x 12-14
Cable Crossover 3 x 12-14

Triceps Pressdown 3 x 12-14

Overhead Triceps Extension 3 x 12-14

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 12-14
Barbell Row 3 x 12-14
Close-Grip Cable Row 3 x 12-14
Wide-Grip Pulldown 3 x 12-14
Straight Arm Pulldown 3 x 12-14

Barbell Curl 3 x 12-14

 Cable Hammer Curl 3 x 12-14

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 12-14
Dumbbell Shoulder Press 3 x 12-14
Lateral Raises 3 x 12-14
Cable Single-Arm Lateral Raises 3 x 12-14
Reverse Fly Machine 3 x 12-14

Triceps Pressdown 3 x 12-14

Overhead Triceps Extension 3 x 12-14

Workout 4: Legs

EXERCISE SETS x REPS

Squat 4 x 12-14
Leg Press 3 x 12-14
Leg Extensions 3 x 12-14
Romanian Deadlifts 3 x 12-14
Lying Leg Curls 3 x 12-14

Seated Calf Raises 3 x 12-14

Leg Press Calf Raises 3 x 12-14

Week 10

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 10-12
Flye Machine 3 x 10-12
 Incline Bench Press 3 x 10-12
Incline Dumbbell 3 x 10-12
Cable Crossover 3 x 10-12

Triceps Pressdown 3 x 10-12

Overhead Triceps Extension 3 x 10-12

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 10-12
Barbell Row 3 x 10-12
Close-Grip Cable Row 3 x 10-12
Wide-Grip Pulldown 3 x 10-12
Straight Arm Pulldown 3 x 10-12

Barbell Curl 3 x 10-12

Cable Hammer Curl 3 x 10-12

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 10-12
Dumbbell Shoulder Press 3 x 10-12
Lateral Raises 3 x 10-12
Cable Single-Arm Lateral Raises 3 x 10-12
Reverse Fly Machine 3 x 10-12

Triceps Pressdown 3 x 10-12

Overhead Triceps Extension 3 x 10-12

Workout 4: Legs

 EXERCISE SETS x REPS

Squat 4 x 10-12
Leg Press 3 x 10-12
Leg Extensions 3 x 10-12
Romanian Deadlifts 3 x 10-12
Lying Leg Curls 3 x 10-12

Seated Calf Raises 3 x 10-12

Leg Press Calf Raises 3 x 10-12

Week 11

Workout 1: Chest + Triceps

EXERCISE SETS x REPS

Bench Press 4 x 8-10
Flye Machine 3 x 8-10
Incline Bench Press 3 x 8-10
Incline Dumbbell 3 x 8-10
Cable Crossover 3 x 8-10

Triceps Pressdown 3 x 8-10

Overhead Triceps Extension 3 x 8-10

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 8-10
Barbell Row 3 x 8-10
Close-Grip Cable Row 3 x 8-10
Wide-Grip Pulldown 3 x 8-10
 Straight Arm Pulldown 3 x 8-10

Barbell Curl 3 x 8-10

Cable Hammer Curl 3 x 8-10

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 8-10
Dumbbell Shoulder Press 3 x 8-10
Lateral Raises 3 x 8-10
Cable Single-Arm Lateral Raises 3 x 8-10
Reverse Fly Machine 3 x 8-10

Triceps Pressdown 3 x 8-10

Overhead Triceps Extension 3 x 8-10

Workout 4: Legs

EXERCISE SETS x REPS

Squat 4 x 8-10
Leg Press 3 x 8-10
Leg Extensions 3 x 8-10
Romanian Deadlifts 3 x 8-10
Lying Leg Curls 3 x 8-10

Seated Calf Raises 3 x 8-10

Leg Press Calf Raises 3 x 8-10

Week 12

Workout 1: Chest + Triceps

 EXERCISE SETS x REPS

Bench Press 4 x 6-8
Flye Machine 3 x 6-8
Incline Bench Press 3 x 6-8
Incline Dumbbell 3 x 6-8
Cable Crossover 3 x 6-8

Triceps Pressdown 3 x 6-8

Overhead Triceps Extension 3 x 6-8

Workout 2: Back + Biceps

EXERCISE SETS x REPS

Deadlift 4 x 6-8
Barbell Row 3 x 6-8
Close-Grip Cable Row 3 x 6-8
Wide-Grip Pulldown 3 x 6-8
Straight Arm Pulldown 3 x 6-8

Barbell Curl 3 x 6-8

Cable Hammer Curl 3 x 6-8

Workout 3: Shoulders + Abs

EXERCISE SETS x REPS

Shoulder Press 4 x 6-8
Dumbbell Shoulder Press 3 x 6-8
Lateral Raises 3 x 6-8
Cable Single-Arm Lateral Raises 3 x 6-8
Reverse Fly Machine 3 x 6-8
 Triceps Pressdown 3 x 6-8
Overhead Triceps Extension 3 x 6-8

Workout 4: Legs

EXERCISE SETS x REPS

Squat 4 x 6-8
Leg Press 3 x 6-8
Leg Extensions 3 x 6-8
Romanian Deadlifts 3 x 6-8
Lying Leg Curls 3 x 6-8

Seated Calf Raises 3 x 6-8

Leg Press Calf Raises 3 x 6-8

Congratulations! You made it through the end of this 12-Week Greek God Workout
Program. Do not hesitate to send me before and after pictures to get featured on the
page of this program and feel free to leave it a positive review.

As I said in the beginning, building muscle is essentially only 30% going to the gym
and almost 70% having the proper diet. You will see extremely minimal results if you
do not eat the proper food and nutrients for your body to recover and build bigger
muscles. That’s why I strongly recommend you pair this program with either my Greek
God Bulking Diet or my Greek God Shredding Diet. Both are available through this
link: www.linktr.ee/nathanpoulinn.

Thank you very much for trusting me with your workout program! DM me anytime on
Instagram for any questions or comments!

Disclaimer: I am not a professional health expert. The information contained in the document is for
entertainment purposes only. By using this workout program, you agree to do so at your own risk,
assume all risk of injury to yourself, and release and discharge me (Nathan Poulin) from any claims or
causes arising from the use of this workout program. I am not responsible for any injury or illness that
would be caused by this workout program and I strongly recommend you consult your doctor and/or
physician before engaging in the use of this program.