BUILD YOUR BODY.
LIVE YOUR LIFE.

Inspired by the balanced proportions of classical Greek sculpture, this program is built to develop a physique that looks carved from marble: broad shoulders, a strong chest and back, defined arms, athletic legs, and a lean waist. The goal is not size for size’s sake — it is symmetry, proportion, muscular definition, and timeless aesthetics.

PHILOSOPHY: Build the body like a sculptor: prioritize the muscle groups that create classical proportions, train hard enough to force adaptation, and recover enough to grow. Three focused workouts per week keep the program efficient while emphasizing symmetry, shape, and definition.

REVERSE PYRAMID TRAINING (RPT):

• Set 1 (Heavy): Target 4–6 reps (Heaviest Weight).
• Set 2 (Medium): Drop weight ~10–20%, target 6–8 reps.
• Set 3 (Light): Drop weight another ~10–20%, target 8–10 reps.
• Rest Period: Rest 2.5 to 3 minutes between all sets.

PROGRESSIVE OVERLOAD: Reverse pyramid training gives the workout structure; progressive overload is what keeps it moving forward. Aim to improve either weight or reps every 1–2 weeks.

When you can complete your heavy first set at the top of its prescribed rep range with solid form, increase the weight slightly the next time you perform that lift. Your reps may drop at first—that is normal. Build them back up, then increase the load again.

THE GOAL: Add muscle where it improves proportion, maintain a lean waist, and steadily sharpen the silhouette. Small, repeatable improvements are what turn the blueprint into a physique that looks carved rather than simply bigger.

⏱️ TIME CRUNCH RULE: If time is short, perform only the Key Lifts for that day and skip supplemental work.

Greek Physique keeps the core 3-day structure intact while allowing small Monday and Friday adjustments to refine the area that will most improve your overall proportions.

SHOULDERS: Build the broad, capped delts and V-taper that anchor the classical statue silhouette. This is the default focus.

ARMS: Add proportionate biceps and triceps development for defined, sculpted arms without overpowering the torso.

CHEST: Emphasize a full, powerful chest — especially the upper torso — to strengthen the armor-like Greek aesthetic.

LEGS: Build athletic quads and hamstrings so the lower body matches the upper body and the entire physique stays balanced.

Wednesday stays essentially the same across every focus. Your key lifts and overall workout length stay intact; only a small amount of Monday and Friday accessory work changes. You can switch focus anytime from the Workout tab.

TRAIN IN BLOCKS: Greek Physique is designed as an 18-week sculpting cycle rather than one workout plan you repeat forever.

After you complete Week 18, the app will prompt you to either keep your current training focus or choose a new focus: Shoulders, Arms, Chest, or Legs.

Once you make your selection, your program automatically resets to Week 1 for a fresh 18-week block. The core program stays familiar, while the focus option makes small changes to Monday and Friday so you can emphasize a different area without completely changing what works.

WHY RESET? It gives you a clear finish line, a chance to reassess your goals, and a simple way to refresh your training instead of running the exact same emphasis indefinitely.

YOU CAN'T OUT-TRAIN A BAD DIET.

Training builds the body. Nutrition reveals it. When the goal is to lose weight or get lean, the first priority is not adding more workouts or hours of cardio—it is becoming consistent with your overall calories and protein.

There are 24 hours in a day. A 30-minute cardio session can absolutely be useful for health, conditioning, and additional activity, but it cannot consistently outpace an inconsistent diet. Before adding more exercise because progress feels slow, ask: Am I consistently hitting my calorie target? Am I consistently getting enough protein?

THE SCHMOKEFIT PRIORITY: Get the basics right before trying to do more.

1. Calories: Drive whether bodyweight trends down, stays stable, or moves up.

2. Protein: Supports muscle retention, growth, and recovery.

3. Strength Training: Provides the stimulus to build or preserve muscle.

4. Daily Movement & Cardio: Support health, conditioning, and energy expenditure—but they do not replace nutrition consistency.

START WITH YOUR CURRENT BODYWEIGHT. Don't overthink goal weight or try to predict where you'll end up. Enter what you weigh now, follow your calorie and protein targets consistently, and let your actual progress guide future adjustments.

• Fat Loss / Deficit: Current bodyweight (lbs) × 13 calories

• Maintenance: Current bodyweight (lbs) × 15 calories

• Slight Surplus: Current bodyweight (lbs) × 17 calories

• Protein Target: Current bodyweight (lbs) × 0.82g

*These are simple starting estimates. Consistency comes first; adjust later based on your progress, activity level, and goal.

TRACKING & FLEXIBLE EATING:

• Track the Big Two: Make daily calories and protein your primary nutrition targets.
• Food Scale: Recommended when practical to improve portion accuracy and make your tracking more consistent.
• Flexible Nutrition: You do not need a perfect menu or 100% "clean" meals. Build a diet you can repeat while staying consistent with your calorie and protein targets.
• Strategic Refeed Day: After at least two weeks of consistent tracking in a calorie deficit, you may use one refeed day per week. Increase your target by 600 calories, with most of those extra calories coming from carbohydrates. This can support training performance and make a longer deficit easier to stick with.

• Weeks 1–10 — Fat Loss Deficit: Start with the Bodyweight × 13 target and focus on consistency. The purpose is a manageable calorie deficit while training and protein help preserve muscle.

• Weeks 11–18 — Build Calories Back: SchmokeFit gradually increases your target by 200 calories every two weeks: +200, +400, +600, then +800 above the original deficit target.

WHY? The gradual increase creates a controlled transition out of the deficit and gives you time to watch bodyweight, hunger, recovery, and training performance. It is not a magic metabolism reset.

After Week 18: Reassess your current bodyweight and goal, then begin the next cycle with an updated target.

Recovery is an important part of the program, and an off day can include walking, cardio, mobility, recreational activity, or complete rest. Use extra activity because it supports your health, conditioning, or goals—not because you feel like you need to "erase" what you ate. If getting lean is the goal, get consistent with calories and protein first, then use cardio as a tool—not as a substitute for nutrition consistency. Give your body enough recovery to perform well in your next scheduled workout.