Greek God Physique Workout Program, Diet Plan & Supplements (with PDF)

Achieving a Greek God physique is a pursuit that embodies both aesthetic perfection and physical prowess. It’s about sculpting a body that mimics the timeless statues of ancient Greece, exuding strength, symmetry, and grace. It embodies the idealized form of physical perfection that was admired in ancient Greek culture.

The quest for this divine physique transcends mere exercise routines; it encompasses a comprehensive lifestyle that harmonizes physical activity, nutrition, and mindset. The Greek God physique workout regimen is crafted to sculpt every muscle group, building a form that captivates attention and inspires admiration.

In this article, we delve into the core principles and methodologies defining the Greek God workout routine and dietary regimen. From targeted exercises grinding specific muscle groups to nutritional strategies promoting growth and recovery, we uncover the secrets to crafting a physique that mirrors celestial perfection.

Join us as we navigate the intricacies of the Greek God muscle-building program, offering profound insights, practical tips to illuminate your path toward embodying the ideals of strength, symmetry, and vitality. Now is the time to awaken your inner deity and mold a physique deserving of divine reverence.

Greek God Physique Workout Routine

A Greek God physique embodies a body characterized by muscular development, symmetry, and aesthetic proportions reminiscent of the statues of ancient Greek gods and athletes.

Notable attributes of the Greek God physique encompass well-defined muscles, particularly in the chest, shoulders, arms, back, and legs, accompanied by a low body fat percentage that focuses attention on muscle definition. This results in a balanced physique where each muscle group complements the others, contributing to a harmonious and symmetrical appearance.

Attaining a Greek God physique necessitates a multifaceted approach, combining strength training and a well-rounded diet. Workouts primarily emphasize compound movements that engage multiple muscle groups concurrently, such as squats, deadlifts, bench presses, and overhead presses, to enhance overall muscle mass and strength.

Moreover, nutrition plays an important role in fueling muscle growth, facilitating recovery, and sustaining a lean physique. It involves consuming ample protein, healthy fats, complex carbohydrates, vitamins, and minerals while regulating calorie intake to promote muscle growth while minimizing fat accumulation.

Day-1: Leg and Shoulder

1. Barbell Squats- 3 sets of 10-12 reps
2. Leg extensions- 3 sets of 10-12 reps
3. Dumbbell Lunges- 3 sets of 10-12 reps
4. Hamstring Curls- 3 sets of 10-12 reps
5. Seated Dumbbell Press- 3 sets of 10-12 reps
6. Cable Front Raise- 3 sets of 10-12 reps
7. Cable Face Pulls- 3 sets of 10-12 reps

Day- 2: Chest and Back

1. Barbell Bench Press- 3 sets of 10-12 reps
2. Barbell/Dumbbell Incline Bench Press- 3 sets of 10-12 reps
3. Incline Dumbbell Flys- 3 sets of 10-12 reps
4. Pec Deck flys- 3 sets of 10-12 reps
5. Pull-Ups- 3 sets of 10-12 reps
6. Cable Lat Pull Downs- 3 sets of 10-12 reps
7. Dumbbell Rows- 3 sets of 10-12 reps

Day- 3: Arms and Abs

1. Chin-Ups- 3 sets of 10-12 reps
2. Wide Grip Barbell Curl- 3 sets of 10-12 reps
3. Dumbbell Hammer Curl- 3 sets of 10-12 reps
4. Triceps Skull Crushers- 3 sets of 10-12 reps
5. Triceps Rope Push Downs- 3 sets of 10-12 reps
6. Crunches- 4 sets of 20 reps
7. Lying Leg Raises- 4 sets of 10-15 reps

Day-4: Leg and Shoulder

1. Deadlifts- 3 sets of 10-12 reps
2. Bulgarian Splits squats- 3 sets of 10-12 reps
3. Machine Leg Press- 3 sets of 10-12 reps
4. Calf Raise- 3 sets of 10-12 reps
5. Barbell Overhead Press- 3 sets of 10-12 reps
6. Lateral Raises- 3 sets of 10-12 reps
7. Barbell Upright Rows- 3 sets of 10-12 reps

Day- 5: Chest and Back

1. Barbell Bench Press- 3 sets of 10-12 reps
2. Decline Dumbbell Press- 3 sets of 10-12 reps
3. Decline Puh-Ups- 3 sets of 10-12 reps
4. Low Cable Fly Crossover- 3 sets of 10-12 reps
5. Barbell Bent Over Rows- 3 sets of 10-12 reps
6. T-Bar Rows- 3 sets of 10-12 reps
7. Seated Cable Rows- 3 sets of 10-12 reps

Day- 6: Arms and Abs

1. Narrow Grip Barbell Curl- 3 sets of 10-12 reps
2. Reverse Curl- 3 sets of 10-12 reps
3. Seated Incline Dumbbell Curl- 3 sets of 10-12 reps
4. Triceps Dips- 3 sets of 10-12 reps
5. Overhead Cable Tricep Extension- 3 sets of 10-12 reps
6. Russian Twists- 4 sets of 20 reps
7. Dead Bug with Dumbbell- 4 sets of 16-20 reps

Day-7: Rest

Don’t miss:

Asynchronous Push Pull Leg Split Workout Routine
Classic Upper-Lower Split Workout Routine
Classic Bro Split Workout Routine

Greek God Physique Diet Plan

To achieve a Greek God physique, whether your goal is weight gain or weight loss, your diet should prioritize nutrient-dense foods while aligning with your specific caloric needs and fitness objectives. Here’s a breakdown of dietary considerations for both scenarios:

Note: Eat smaller, balanced meals every 3-4 hours to maintain energy levels and support muscle growth. Consume a combination of protein and carbohydrates before and after workouts to aid in muscle recovery and growth.

Breakfast

• Tea or Coffee
• Lean meats such as chicken breast, turkey, and lean cuts of beef Or
• Fish like salmon, tuna, and mackerel
• Brown rice and plant-based sources like tofu, tempeh, lentils, and beans

Mid-Morning Snack

• Protein Bars
• Nuts, Avocados

Lunch

• Whole grains like quinoa, brown rice, oats, and barley.
• Sweet potatoes, legumes, and beans.
• Fruits and vegetables for vitamins, minerals, and fiber.

Tea or Electrolyte

• Herbal teas, coconut water, and electrolyte-rich beverages can also be beneficial.

Evening Snack

• Protein Shakes
• Oatmeal

Dinner

• Grilled Chicken, Lean Steak
• Salmon
• Steamed Vegetables
• Brown Rice

Weight Gain Routine

Caloric Surplus:

• To increase your weight, it’s essential to consume more calories than your body burns. By aiming for a calorie surplus of approximately 250 to 500 calories, you can facilitate weight gain at a rate of about 0.5 to 1 pound per week.
• Add healthy calorie-dense foods like nuts, nut butter, dried fruits, whole milk, and cheese to your diet.
• Incorporate protein shakes or weight gainer supplements if needed.

Frequent Meals

• Increase meal frequency to ensure you’re consistently consuming enough calories throughout the day.
• Focus on nutrient-rich foods to support muscle growth and overall health.

Weight Loss Routine

Caloric Deficit:

• Achieving weight loss requires maintaining a calorie intake lower than your energy expenditure. To shed approximately 0.5 to 1 pound of body weight weekly, it’s necessary to create a daily calorie deficit of roughly 250-500 calories.
• Emphasize portion control and mindful eating to manage calorie intake.
• Prioritize whole, nutrient-dense foods to support satiety and nutrient absorption.

High-Protein, Low-Calorie Foods

• Lean protein sources can help preserve muscle mass while promoting fat loss.
• Include plenty of fibrous vegetables to increase satiety and support digestive health.

Limit Processed Foods and Added Sugars

• Minimize consumption of processed snacks, sugary beverages, and refined carbohydrates.
• Opt for whole foods and homemade meals to better control ingredients and portion sizes.

Supplements

• Whey Protein (post workout)
• BCAA (pre or intra workout)
• Casein protein (night)
• Omega 3 Fatty Acids
• Multivitamins
• Calcium

Regardless of your goal, consistency, balance, and individualization are key factors in designing a diet plan that supports your journey toward a Greek God physique.

Greek God Physique Workout Program PDF

We’ve crafted a comprehensive workout routine to guide you on this Greek God Physique transformative journey. You can simply download our PDF template on your device or print out a copy for future use.

Don’t miss:

Warrior & Gladiator Workout Routines
German Volume Training (GVT) Plan
Classic Push Pull Leg Split Workout Routine

The Bottom Line

In summary, aspiring to attain a Greek God physique extends far beyond the pursuit of aesthetic appeal; it signifies a comprehensive dedication to embodying strength, symmetry, and vitality, reminiscent of the revered ideals of ancient Greece.

Our exploration into the Greek God physique training has delved deeply into the fundamental principles and methodologies that shape this transformative endeavor.

From targeted exercises honing each muscle group to a meticulous dietary regimen, we have revealed the keys to crafting a physique deserving of reverence. By embracing a multifaceted approach that integrates strength training and a balanced diet, one can tap into the essence of ancient athleticism.