Greek God Muscle Building Program ROAD MAP

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1 Greek God Muscle Building Program ROAD MAP by Greg O Gallagher Greek God Muscle Building Program Greg O Gallagher Page 1

2 Greek God Program Road Map Phase One - Strength & Density Routines I recommend spending the first 3-6 months of training with the strength and density routines. The goal is to add a solid 50 lbs onto your incline bench and weighted chin ups, as well as build up your standing presses, power curls, power cleans (or sumo deads) and one legged squats. By adding a ton of strength to your key movements, your physique will improve massively. There s no question about it. Remember, the key to unlocking the physique of a Greek God is in improving relative strength: the amount of weight you can lift proportionate to your bodyweight. And there s simply no faster way to do that than with the strength and density routines, both the original workouts from the main guide and the bonus strength and density routines. Note: Stick to the same strength and density routine until you hit a plateau, then you can switch to another strength and density workout. Once you ve gained some solid strength onto your key movements, you can then progress to some specialization training or MEGA training. Greek God Muscle Building Program Greg O Gallagher Page 2

3 Phase Two - Specialization For most people, there are one or two muscle groups that seem to lag behind, slower than the other ones. In this case, I recommend adding 2 additional sets to those specific muscle groups. For Workout A and Workout B, select the muscle group that you want to build up the fastest. For Workout A, you can choose shoulders, chest or triceps. For Workout B, you can choose back, biceps or legs. I recommend sticking to specialization training for 8-12 weeks to milk as much muscle growth out of your lagging body parts as possible. If you don t have any lagging body parts, well Fantastic! Choose which muscle groups you want to get major compliments on. For me, I always go with either shoulder or chest on Workout A and biceps on Workout B. It s amazing what adding a couple more sets can do to speed up muscle growth. Just don t over do it. If you tried to specialize more than one muscle group on a workout, you would quickly burn out and over- train, and your strength gains would suffer. Phase Three - MEGA Training For phase three, we are going to introduce some cumulative fatigue work on each of your muscle groups. By stacking fatigue training on reverse pyramid training, you will unlock that last bit of muscle growth. The perfect time to implement this style of training is when you have built a great deal of strength and muscle density. This is when your body is primed to add additional quick muscle growth with fatigue/pump work. I suggest spending 2-3 month on Greek God Muscle Building Program Greg O Gallagher Page 3

4 MEGA Training. Start with level one MEGA Training for 4 weeks, then move onto level two MEGA Training for 4 weeks. And if you want to do a final month, move onto level 3. What To Do Next? At this point, you should be incredibly strong and muscular! Your body should resemble that of a Greek God (think Brad Pitt in Troy). The next step is completely up to you Some people will want to go back to strength and density routines and work on building more strength and power while making slow and steady muscle gains. Alternatively, other people will want to push the envelope even further, and strive to add an additional lbs of muscle to their physique to create the Superhero Physique. In this case, you will need to move into my 8 month Superhero Bulking Program. This is the next level to the Greek God Program. It s designed for slower strength gains, while milking out as much muscle growth as possible on key muscle groups. It is based around the MEGA Training with Rest Pause Training instead of Standard Pyramid Training. As well, there are four phases each 8 weeks in duration. Each phase is focused on a key goal. Instead of doing the two- day split, you will progress to a 3- day split. This will mean slower strength gains (you have to plan for slower strength gains as you get more advanced), but you will be able to hit your muscles with more volume in each session. Greek God Muscle Building Program Greg O Gallagher Page 4

5 This will put more emphasis on muscle gains for the Superhero Physique (think Chris Hemsworth in Thor or Henry Cavill in Man of Steel). To read more about my Superhero Program, go to: Greek God Muscle Building Program Greg O Gallagher Page 5

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