12-Week Workout Routine Inspired by Greg Kovacs with PDF

Greg Kovacs was one of the biggest bodybuilders ever to compete in IFBB competitions. Unfortunately, he couldn’t win prestigious titles like Mr Olmpia or Arnold Classic; still, many people search for his workout programs.

Being a professional bodybuilder, Greg may have followed multiple workout routines throughout his career, which is why it’s not possible to share them all or the exact one because they are rarely available on the web.

I’ve collected his workouts from numerous sources, including YouTube and Google, and made a workout a simple, easy-to-follow, and effective workout routine that can help you build strength, size, and aesthetic physique.

Pairing this workout routine with a healthy diet program will surely help you improve your shape over time.

Whether you’re a beginner or intermediate, explore this program, make some changes based on your needs, and follow it for a few months to see the results.

About Greg Kovacs Training Program

Brief Summary

  • Routine Type: Combined Body-Part Split
  • Workouts/Week: 4
  • Duration/Session: one hour approx.
  • Program Goal: Develop strength, muscle, and shape.
  • Difficulty Level: Beginner to Intermediate

Weekly Schedule

  • Monday: Chest and Biceps
  • Tuesday: Quads and Calves
  • Wednesday: OFF
  • Thursday: Shoulders and Triceps
  • Friday: OFF
  • Saturday: Back and Hamstrings
  • Sunday: OFF

Workout Instructions

  • Warm up Your Body: You can use light cardio and weight training to elevate your body temperature and prepare your muscles before going heavy. For example, you can bench press with an empty bar or light weight before starting your chest training and leg extension or bodyweight squat before hammering your quads.
  • The number of sets and reps: Perform 2-4 sets per exercise. Perform a few reps when you lift heavy and higher reps when lifting moderate weights.
  • Stay hydrated: It’s important to keep yourself hydrated during the workout to enhance performance and avoid muscle cramps.

Note: I’ve collected his workout from multiple sources and designed a routine inspired by Greg Kovacs. Please note that this is not his actual training program because those are hardly available online or offline.

12-Week Muscle-Building Workout Plan Inspired by Greg Kovacs

Monday – Chest and Biceps

ExerciseSetsRepsRest
Barbell Incline Press315, 12, 102-min
Barbell Bench Press310, 8, 62.5 min
Dumbbell Flyes312, 10, 82-min
Cable Crossover312, 10, 82-min
Preacher Curls315, 12, 1090-sec
Barbell Curl310, 8, 690-sec
Alternating DB Curl310, 8, 61-min

Tuesday – Quads and Calves

ExerciseSetsRepsRest
Leg Extension315, 12, 1090-sec
Smith Machine Squats412, 10, 8, 62-3 min
Hack Squats412, 10, 8, 62-3 min
Leg Presses412, 10, 8, 62-3 min
Donkey Calf Raises315-2090-sec
Seated Calf Raises315-2090-sec
Standing Calf Raises315-2090-sec

Thursday – Shoulders and Triceps

ExerciseSetsRepsRest
Military Presses315, 12, 102-min
Lateral Dumbbell Raises312, 10, 890-sec
Cable Lateral Raises312, 10, 890-sec
Shoulder Shrug312, 10, 82-min
Close Grip Bench Press312, 10, 82-min
Skull Crushers312, 10, 890-sec
Triceps Pushdown312, 10, 890-sec

Saturday – Back and Hamstrings

ExerciseSetsRepsRest
Machine Pullovers415, 12, 10, 82-min
Close Grip Pull Down412, 10, 8, 690-sec
Bent-Over Barbell Rows412, 10, 8, 62-min
One-arm Dumbbell Row312, 10, 81-min
Stiff Leg Deadlift410, 8, 6, 42-min
Lying Leg Curls415, 12, 10, 890-sec

Download The Greg Kovacs Workout Program PDF


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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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