According to Greg O’Gallagher’s classification, your fitness journey will have 3 major milestones, depending on where you’re at from a muscular development point of view. As per his classification, you have the Warrior physique (beginner), the Greek God physique (intermediate) and finally the Superhero physique (advanced).
In today’s post, we are going to look at the Greek God program. This is one step up for the Warrior physique. At this level, you start to put on more muscle mass while style keeping your body fat levels to around 8 to 10%.
So if you are look up to the physiques of mythological personalities, and you are after the perfect balance of muscle size and definition this is the program you need to look at.
Who is it for
Just as briefly mentioned above, this program is targeted either at guys who’ve completed the Warrior Shredding program or to guys who have some muscular development, are lean and want to get bigger.
Theoretically speaking you will probably need to have a weightlifting background of at least one year and you should’ve already built at least 10 pounds of lean muscle mass before you give the Kinobody Greek God program a try.
If you are just starting working out, the Greek God program will not be optimal for you, so don’t think about skipping steps here.
What is the Kinobody Greek God Program all about?
As you would expect it’s basically a workout regimen for those people who want to get the best bang for their buck. You literally need to be in the gym just 3 days a week, so that should be manageable even for the busiest people.
Besides the workout routines and training tips, it also includes a bunch of valuable nutrition information. For the most part, it is based on Intermittent Fasting and in staying lean throughout your journey.
What do you get when you buy it
You will get access to 6 months’ worth of training – which is basically a 3-day split. So none of that 6 days a week in the gym bullshit.
You also get a big section which will teach you how to eat if you want to build muscle and stay lean at the same time. This is basically a combination of mini-bulks and mini-cuts.
There’s also short FAQ e-book that comes along with the program itself, so that is definitely helpful if you are questions that were not answered in the program. Additionally, there’s private Facebook group where you can connect with Greg as well as with other users of the program.
(How) Does it work?
If you are taking a close look at the approach of the workout regimen this program has to offer you will notice that it basically comes down to just three pillars:
- strength and density splits
- specialization exercises
- mega workouts
Strength and density splits
The first pillar focuses mainly on building up that foundation. It includes plenty of compound movements such as pull-ups, bench press, shoulder press, and deadlifts. Surprisingly, Greg doesn’t really put that much focus on squats or any other lower body exercises for that matter.
The workout is based on the reversed pyramid training style, so you will be starting each exercise with the heaviest weight and then gradually drop the weight as you maintain or increase the number of reps per set.
This is just a fancy term used in the program to refer to isolation movements, but also to any kind of accessory exercises which complement the strength and density splits. In this part, you also get to work out more your muscle parts that are lacking behind.
Here you’ll find exercises such as curls, crunches but also lower body exercises. According to Greg, 80% of your time and effort should go into the first pillar and just 20% in the specialization exercises.
Lastly but not least you have the minimal effort growth acceleration (mega) workouts which Greg uses to put everything together and hit the whole body with the best exercises and best training style to maximize growth. All while keeping the training volume at a minimum.
That is pretty much it in terms of training. It is a 3-day split which means you only need to get to the gym 3 days a week. So that’s definitely time effective if you ask me.
Greg is following his own program – the Greek God – and you can tell by simply checking out the guy’s physique, that it works.
This is mostly a lean bulking program so most of the tips are on how to stay in a mild caloric surplus that will allow you to maximize muscle gains while minimizing the amount of body fat that comes with the bulking phase.
And I think this is one important aspect that Greg really gets right with all his programs. His diet plans are effortless to adhere to in the long run. You get to enjoy at least one big and tasty meal each day and you are not messing up your social life because of your diet.
Unlike many other bulking diets who have you eat 4,000 kcal a day in 6 meals, the Kinobody Greek God program has a different approach. Depending on your total daily energy expenditure you will eat just 10% more calories over your maintenance level.
On top of that, there is a lot of Intermittent Fasting involved and alternating high-calorie days with low-calorie days. This will increase the insulin sensitivity which will help you maximize muscle growth when you eat more, but also help you to burn more fat when you’re eating less.
What I like about the program
- It’s a low volume training routine
- You only need to train 3 days a week
- Works great for overcoming plateaus
- It works great
What I don’t like about the program:
- The intermittent fasting part might be an issue for some users
To wrap it up, the Greek God Program is great. Especially for those who have been lifting for 1-2 years and want to really stand out from the crowd.
It involves doing a lot of heavy lifting, so if you are into that then you should definitely give it a try. It also does a great job at keeping you lean as you put on muscle mass. Unlike many other bulking programs.
The Internet is full of people who’ve been using the Greek God program to literally transform their physiques in just 6 months. So it is quite effective if you are willing to put in the work.