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MEGA workout Back, Biceps & Legs


Welcome to episode 5 of Muscling In !

A few weeks ago I changed my routine, I went from the 3 day split from the Greek God Program to the 2 day split MEGA workouts. The reason I made the change was so I can train the core movements more frequently and to include more volume.

So far, I’m loving it.

In this video I’m doing the B workout – Back, Biceps and Legs.

We start off with weighted chin-ups.

My progress on weighted pull-ups has stopped recently (probably because I’m gaining weight now) so I switched back to chin-ups.

A good lesson I learned from Greg is that trying to progress on a movement that’s been stalling for a few weeks almost never works. Part of it is physiological. Performing the same exercises in the same fashion over and over bringing about a condition called monotonous overtraining that causes a maladaptation of the neuromuscular system.

But more important than that in my opinion is the psychological effect of boredom. If you’ve been stalling for a few weeks on a certain movement, I bet you are no longer excited to do it. What’s more is that, you may actually expect to fail to progress on it.

The mind has a very powerful effect on your body. You may actually be weak just because you expect yourself to be weak.

Changing your core exercises from time to time keeps your training exciting and gives your neuromuscular system a fresh stimulus so you can make continuous gains.

The second exercise: Incline Dumbbell Curls.

My arms have always been a strong point due to genetics, so I never really had to do strict isolation work for my biceps.

So far, in the two and half years I’ve been training, I’ve only done standing dumbbell curls and standing barbell curls.

But I wanted to stick to the program as much as possible so I started doing Incline Dumbbell Curls. This is a very important lesson actually, that I want to address quickly… Stick to the program you’re following.

I get many emails from guys following one of the Kinobody programs or another popular program out there that tell me how they want to make some changes to it. And if that’s alright.

Listen, if what you’ve been doing on your own didn’t get you nowhere, what makes you think you can improve a program set up by a really experienced coach?

My advice is this: Follow a program exactly as it’s laid out until it no longer works. Then you can make changes to it. Usually you’ll have to wait quite a bit of time until it no longer works, which is good.

Exercise number 3 – Squats.

I decided to start doing squats again for this A/B split. The reason I stopped doing squats a few months ago was because I was ego lifting, I was using bad form on the last rep of the set. I was caving my left leg in so I can push more weight.

This lead to a weird pain in my left hip that wasn’t going away and it scared the shit out of me.

So I stopped doing squats and did leg press instead for 5-6 months.

My hip feels fine now so I’m going to start doing squats again, but I’ll be much more strict with form.

In this workout and the last one I used a lighter weight, to get used to the movement again. Also instead of doing Reverse Pyramid Training as usual, I’m doing straight sets. In this video I did 6 sets of 5.

Before doing RPT I first need to figure out what my 5 rep max actually is so I’ll know what weight to use in my first set.

Moving on: Bent Over Rows superseted with Rear Delt Flyes.

The program actually asks for Cable Rows but I’m doing Barbell Rows because the Cable Row machine in this gym is ALWAYS busy. And I really don’t like waiting after someone when working out.

The reason I do rows and rear delt flyes in a super set fashion is to hit the rear delts harder. They work during pulling movements as well so you can deplete them easier if you hit them with higher reps right after rows.

I find these incredibly hard to do. As you noticed I’m struggling with 5kg dumbbells and I’m not even hitting the required reps.

The last exercise, Cable Curls.

Again, I’ve never done this exercise until now either and I find it pretty difficult.

Using a cable, the tension on the biceps is continuous so you get fatigued much quicker and you can’t lift as heavy as using a barbell.

People always seem to argue about which biceps exercise is better but I find this argument completely pointless. It’s not the exercise itself that leads to muscle growth, it’s the progress you make on it.

The Program that built my physique

If you’re looking for a muscle building program I recommend you check out The Greek God Program. Greg designed it to help you build proportionate mass and gain strength while staying lean. It’s based on training certain key lifts once every 4-5 days.

Check out my one year transformation with it here.

I’m now doing the MEGA workouts from the program. They still have you train with high frequency but you’re also doing slightly more volume which helps trigger sarcoplasmic growth.

Click here to read more about it


  1. Moonlight15 on October 25, 2015 at 4:35 pm

    Hai salut ! Astazi a facut maicamea o prajitura cu iaurt, creca stii despre ce e vorba, si am mancat nu gluma :)), faza e ca nu am depasit nr de calorii, proteine am peste, grasimi sunt bune si cu carbohidratii stau bine dar am luat multe calorii din acea prajitura, dar nu are nimic daca am “gresit” odata nu?

    Apropo maine intru la perioada de masa, am pentru mentinere 2000 de kcal, cam asa, merge sa incerc 2400 pentru inceput?

    • Radu Antoniu on October 26, 2015 at 9:24 am

      Da, o data nu are nimic.

      Da, mergi cu 2400 kcal

  2. Mihai on October 25, 2015 at 7:44 pm

    Salut Radu! Cineva mi a spus ca impins cu gantere pentru umeri nu e chiar foarte util folosind greutati destul de mari te vei forta la coloana, latirea se poate obtine si cu fluturari nu e necesar acest exercitiu de forta. O alta intrebare ar fi sa simulam ca eu as ajunge la un nivel maxim de muschi vreo 72kg la 1,72 cat am eu. Cu timpul sa ma inalt la 1,78 datorita exercitilor de streching, corpul meu va arata mai urat la o inaltime mai mare? Sper ca intelegi intrebarea si sper sa imi raspunzi.
    PS: Cu cosurile cum ai scapat? Mi e greu sa cred ca nu ai mancat dimineata si nu ai mancat alimente precum lactate.

    • Radu Antoniu on October 26, 2015 at 9:28 am

      E ok sa faci presa la umeri, nu iti afecteaza coloana.

      Ridicarile laterale intr-adevar ajuta la latire, dar nu indeajuns incat sa-ti dea acea forma rotunda a umerilor. O presa la umeri e necesar sa faci.

      la 1.72 inaltime ai avea 72kg la potentialul maxim genetic daca ai fi pe la 5% grasime. Asta inseamna in conditie de culturist. La un nivel de grasime de 10% (care e si asta putin) ai avea cam 79-80kg

      Daca cresti in inaltime nu vei arata mai urat.

      Da, asta am facut sa scap de cosuri. Nu am mai mancat dimineata si am eliminat lactatele din dieta.

      • Mihai on October 26, 2015 at 12:24 pm

        Mersi multe de raspuns Radu!

        • Radu Antoniu on October 27, 2015 at 7:29 pm

          Cu placere Mihai!

      • Mihai on October 26, 2015 at 12:27 pm

        Si crezi ca e ok sa fac 1 exercitiu sau 2 de izolare/pompare pentru piept? Fac inclinat orizontal si am 1 an de sala.

        • Radu Antoniu on October 27, 2015 at 7:29 pm

          Da, poti sa faci asta.

      • Mihai on October 27, 2015 at 8:35 pm

        Radu dar mi se pare exagerat 80 kg. Eu am pornit de la 50 kg foarte slab am ajuns la 62 si am citit ca dupa voi pune cam inca 10kg in 2 ani. Deci 72 kg sau mai sunt castiguri musculare dupa?

        • Radu Antoniu on October 30, 2015 at 12:51 pm

          Poti ajunge in jur de 72kg pe la 5% grasime. Dar nimeni nu sta la 5% grasime tot timpul.

          Daca stai pe la 10% asta inseamna ca ai avea cam cu 5% mai multa greutate = in jur de 80kg

          Oricum, aici vorbim de maximul genetic. Nu ajungi acolo din intamplare, trebuie sa te antrenezi corect peste 10 ani ca sa ajungi acolo

  3. Cristian on October 26, 2015 at 11:45 am

    Totally agree with you about the plateau we hit on some of the exercises. Just move on to other type of exercises for a while and then come back to the old exercise.

    • Radu Antoniu on October 27, 2015 at 7:29 pm


  4. Mike on October 26, 2015 at 4:36 pm

    Hey Radu!

    I’ve just read The Path to Your Goal physique and would like to ask you something. I’ve been training for around 3 years but unfortunately I’ve been stuck in Purgatory for that amount of time, so I’ve made little progress.
    I’m currently 5’9, 68kg, wait around 44,5% of height and I’ve tried several bulking and cutting cycles in the past, which is exactly my problem.
    However, here’s the thing: I’ve tried slowly cutting down to lower Bodyweights (even took my waist down to 42% of height) but I NEVER got nearly as ripped as your brother is in those pics, my abs never showed much.
    Currently my abs are slightly visible under bad lighting and visible under good lighting.

    What do you think I should do? I don’t have ripped or close to ripped abs regardless of whether I cut or bulk!


    • Radu Antoniu on October 27, 2015 at 7:37 pm

      Hey Mike,

      My brother has very good genetics. Better than mine actually haha

      I think you need more muscle mass. Your core is probably not developed enough yet. And your core muscles usually develop in relation with your big muscle groups.

      I think that once you hit these standards you will have abs:
      5 reps with 1.1 x BW Incline Bench
      5 reps with 35kg attached for Chin-ups
      5 reps with 85% of your BW Standing Press
      5 reps with 1.4 x BW for Squats
      Waist 42-43% of height

  5. Matt on November 3, 2015 at 3:27 pm

    Hey Radu! Love the stuff of yours and Greg’s, hope to hear more podcasts with the two of you together in the future! Best fitness channels on YouTube.

    Recently i realized that I don’t think I have the mechanical aptitude or experience in lifting (I’m relatively new to it) and frankly I’m still pretty weak, to be able to fully get the most out of reverse pyramid training. So until I get my strength levels up a bit I was planning on running this routine instead, it’s just a slight offshoot of Greg’s SHB and I’m looking for your advice on how it could possibly be improved!

    Weighted Neutral Grip Chins: 3 sets of 4-6 reps
    OHP: 3 sets of 4-6 reps
    One-Arm DB Row: 3 sets of 4-6 reps
    Incline DB Bench: 3 sets of 4-6 reps
    Lateral Raises Rest Pause- 1×12-15 + 4 x 3-5

    Squats: 3 sets of 4-6 reps
    Romanian DL: 3 sets of 4-6 reps
    Leg Press Calf Raises : 3×8-12
    Face Pulls: 3×8-12
    Ab work

    Incline BB bench: 3 sets of 4-6 reps
    T-Bar Row: 3 sets of 4-6 reps
    Weighted Chest Dips: 3 sets of 4-6 Reps
    BB Curl: 3 sets of 4-6 reps
    Skullcrusher: 3 sets of 4-6 reps

    Planning on using double progression model with a tweak, I think the checkpoint to increase weight would be hitting 6 reps on first two sets then going up 5 pounds the dollowing week. What do you think of this?

    • Radu Antoniu on November 8, 2015 at 12:47 pm

      Hey Matt! Thanks!

      Yes I think this routine would definitely work.

      • Matt on November 15, 2015 at 12:52 am

        Thanks for replying! Can the GG program also be run with 3×4-6 until are strong enough to do RPT?

        • Radu Antoniu on November 15, 2015 at 12:07 pm

          You’re welcome Matt. Yes.

  6. peter on January 4, 2016 at 9:05 am

    Hi Radu,
    I really love your stuff and mentality to fitness. I have a question: I would also like to do the MEGA workout you’ve posted but I don’t like to do chest flyes. It is really necessary to do them or can I also leave them?

    • Radu Antoniu on January 5, 2016 at 8:31 pm

      Sure you can leave them out. You can do some machine flyes instead.

      • peter on January 8, 2016 at 6:05 pm

        Thanks for replying Radu!
        But are three exercises only on the chest not to much?

        • Radu Antoniu on January 17, 2016 at 7:47 pm

          You’re welcome Peter.
          Nope, it’s still low volume actually.

          A high volume routine may include up to 200 reps for chest a week.

          • peter on January 18, 2016 at 3:47 pm

            Thanks Radu for the help!
            I’ll give it a shock.

          • Radu Antoniu on January 28, 2016 at 10:16 pm

            You’re welcome!

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