{"id":21628,"date":"2023-12-25T11:52:38","date_gmt":"2023-12-25T11:52:38","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=21628"},"modified":"2023-12-25T11:52:44","modified_gmt":"2023-12-25T11:52:44","slug":"12-week-greg-kovacs-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-greg-kovacs-workout-routine-with-pdf","title":{"rendered":"12-Week Workout Routine Inspired by Greg Kovacs with PDF"},"content":{"rendered":"\n<p><a href=\"https:\/\/www.instagram.com\/gregkovacs_ifbb_fanpage\/?hl=en\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/gregkovacs_ifbb_fanpage\/?hl=en\" rel=\"noreferrer noopener\"><strong>Greg Kovacs<\/strong><\/a> was one of the biggest bodybuilders ever to compete in IFBB competitions. Unfortunately, he couldn&#8217;t win prestigious titles like <a href=\"https:\/\/www.britannica.com\/topic\/Mr-Olympia\" data-type=\"link\" data-id=\"https:\/\/www.britannica.com\/topic\/Mr-Olympia\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mr Olmpia<\/strong><\/a> or Arnold Classic; still, many people search for his workout programs.<\/p>\n\n\n\n<p>Being a professional bodybuilder, Greg may have followed multiple workout routines throughout his career, which is why it&#8217;s not possible to share them all or the exact one because they are rarely available on the web.<\/p>\n\n\n\n<p>I&#8217;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 <a href=\"https:\/\/thefitnessphantom.com\/12-week-phat-workout-routine-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/12-week-phat-workout-routine-with-pdf\" rel=\"noreferrer noopener\"><strong>build strength, size, and aesthetic physique<\/strong><\/a>.<\/p>\n\n\n\n<p>Pairing this workout routine with a healthy diet program will surely help you improve your shape over time.<\/p>\n\n\n\n<p>Whether you&#8217;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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>About Greg Kovacs Training Program<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"360lb GREG KOVACS NZ TV Interview\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/1BP8WUcopCY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Brief Summary<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Routine Type:<\/strong>&nbsp;Combined Body-Part Split<\/li>\n\n\n\n<li><strong>Workouts\/Week:&nbsp;<\/strong>4<\/li>\n\n\n\n<li><strong>Duration\/Session:<\/strong>&nbsp;one hour approx.<\/li>\n\n\n\n<li><strong>Program Goal:<\/strong>&nbsp;Develop strength, muscle, and shape.<\/li>\n\n\n\n<li><strong>Difficulty Level:<\/strong>&nbsp;Beginner to Intermediate<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Weekly Schedule<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Chest and Biceps<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Quads and Calves<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Shoulders and Triceps<\/li>\n\n\n\n<li><strong>Friday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Back and Hamstrings<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Instructions<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm up Your Body:<\/strong>&nbsp;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.<\/li>\n\n\n\n<li><strong>The number of sets and reps:<\/strong> Perform 2-4 sets per exercise. Perform a few reps when you lift heavy and higher reps when lifting moderate weights.<\/li>\n\n\n\n<li><strong>Stay hydrated:<\/strong> It&#8217;s important to keep yourself hydrated during the workout to enhance performance and avoid muscle cramps.<\/li>\n<\/ul>\n\n\n\n<p><strong>Note:<\/strong> I&#8217;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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12-Week Muscle-Building Workout Plan Inspired by Greg Kovacs<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"WORLD&#039;S BIGGEST BODYBUILDER EVER WALKED ON THIS PLANET- GREG KOVACS - BIOGRAPHY\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Pwd8YfipMKQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Monday &#8211; Chest and Biceps<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Barbell Incline Press<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-min<\/td><\/tr><tr><td>Barbell Bench Press<\/td><td>3<\/td><td>10, 8, 6<\/td><td>2.5 min<\/td><\/tr><tr><td>Dumbbell Flyes<\/td><td>3<\/td><td>12, 10, 8<\/td><td>2-min<\/td><\/tr><tr><td>Cable Crossover<\/td><td>3<\/td><td>12, 10, 8<\/td><td>2-min<\/td><\/tr><tr><td>Preacher Curls<\/td><td>3<\/td><td>15, 12, 10<\/td><td>90-sec<\/td><\/tr><tr><td>Barbell Curl<\/td><td>3<\/td><td>10, 8, 6<\/td><td>90-sec<\/td><\/tr><tr><td>Alternating DB Curl<\/td><td>3<\/td><td>10, 8, 6<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday &#8211; Quads and Calves<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>3<\/td><td>15, 12, 10<\/td><td>90-sec<\/td><\/tr><tr><td>Smith Machine Squats<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Hack Squats<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Leg Presses<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Donkey Calf Raises<\/td><td>3<\/td><td>15-20<\/td><td>90-sec<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>3<\/td><td>15-20<\/td><td>90-sec<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>15-20<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Thursday &#8211; Shoulders and Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Military Presses<\/td><td>3<\/td><td>15, 12, 10<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Dumbbell Raises<\/td><td>3<\/td><td>12, 10, 8<\/td><td>90-sec<\/td><\/tr><tr><td>Cable Lateral Raises<\/td><td>3<\/td><td>12, 10, 8<\/td><td>90-sec<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>3<\/td><td>12, 10, 8<\/td><td>2-min<\/td><\/tr><tr><td>Close Grip Bench Press<\/td><td>3<\/td><td>12, 10, 8<\/td><td>2-min<\/td><\/tr><tr><td>Skull Crushers<\/td><td>3<\/td><td>12, 10, 8<\/td><td>90-sec<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>3<\/td><td>12, 10, 8<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday &#8211; Back and Hamstrings<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Machine Pullovers<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><td>2-min<\/td><\/tr><tr><td>Close Grip Pull Down<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>90-sec<\/td><\/tr><tr><td>Bent-Over Barbell Rows<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><td>2-min<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>3<\/td><td>12, 10, 8<\/td><td>1-min<\/td><\/tr><tr><td>Stiff Leg Deadlift<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curls<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Greg Kovacs Workout Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-40edab68-caf6-4544-95c6-46df1258ab6f\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Greg-Kovacs-Training-Routine.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Greg-Kovacs-Training-Routine<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/12\/Greg-Kovacs-Training-Routine.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-40edab68-caf6-4544-95c6-46df1258ab6f\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline 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alt=\"Jay Cutler Training Program\" title=\"Jay Cutler Training Program\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-jay-cutler-training-program-with-pdf\" data-type=\"post\" data-id=\"20390\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12-Week Jay Cutler Training Program with Free PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure 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Unfortunately, he couldn&#8217;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&#8217;s not possible to &#8230; <a title=\"12-Week Workout Routine Inspired by Greg Kovacs with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-greg-kovacs-workout-routine-with-pdf\" aria-label=\"Read more about 12-Week Workout Routine Inspired by Greg Kovacs with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":21650,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[488,256],"tags":[374,381],"class_list":["post-21628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilders-routine","category-free-workout-plans","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21628","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=21628"}],"version-history":[{"count":18,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21628\/revisions"}],"predecessor-version":[{"id":21653,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/21628\/revisions\/21653"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/21650"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=21628"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=21628"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=21628"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}