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Greek God Olympian 4X
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Greek God Olympian 4X routine by Adharris0727 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
OLYMPIAN 4X. Days: Mon Chest/Shoulders, Wed Back/Core, Fri Legs, Sun Arms/Core. Warm-up 2–3 sets ? then working sets at 1–2 RIR. Tempo: presses 2-0-1, pulls 2-1-2, raises/curls 1-0-2, calves 1-1-2. Rest 90s (compounds), 60–75s (accessories). Progression: Hit top reps on Set 1 with 1–2 RIR ? increase NEXT session (DB +5/hand; machines next plate). If you miss the bottom of the range, drop 5–10% for remaining sets today. Wave: every other week do 1–2 heavy sets (6–8) on the first press and first row, same RIR. Tendon primer on Day 1 & 3: tibialis 2x15 @3-1-1, calf ecc 2x12 @1-1-3, Spanish-squat iso 2x30–45s. Deload: every 4th week (~50% sets, 3–4 RIR, easy cardio only).
Routine detail
Day 1
Zeus Chest & Apollo Shoulders
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Squeeze Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Leverage Machine Shrug
3 Sets x 15 Reps
Day 2
Hermes Back & Core
Est. 0 min
6 exercises
Pull-Up
4 Sets x 6 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Day 3
Apollo Legs
Est. 0 min
4 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Day 4
Ares Arms & Core
Est. 0 min
6 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Side Plank
3 Sets
