Greek Body Workout & Diet Plan - Fitness Volt

Greek Body Workout & Diet Plan – Fitness Volt

Steve Reeves in Hercules (1958)Brad Pitt in Troy (2004) and Gerald Butler in 300 (2006) They all have one thing in common – a tattered structure approved by the Greek gods.

It is no secret that the Greeks have excelled in their sports. The fact that notable sporting events such as the Olympic Games and Superbowl for bodybuildingOlympia is named after a peninsula in southern Greece and is a testament to their athletic and athletic prowess.

The Greek gods have a great influence on the sport of bodybuilding. And no, we’re not talking here about an epiphany or an oracle prediction. Eugene Sandow, also known as The father of modern bodybuildingWith a tape measure in his back pocket, he visited local museums and measured sculptures of Greek deities to assess their physical dimensions.

The five-foot-nine-inch bodybuilder had the following measurements:

  • Biceps: 18 inches
  • Calves: 18 inches
  • Chest: 48 inches
  • Waist: 30 inches
  • Upper leg: 27 inches

silly things: The Mr. Olympia Cup is named after Eugene Sandow.

The bodies of the Greek gods are a work of art. They have the right amount of muscle mass, definition, symmetry, and function. The latter is usually missing from some Hollywood makeover programs that focus only on aesthetics. However, don’t expect the same from a Demigod. Having an Atlas lower his back while lifting the weight of the heavens (represented by a stone) on his shoulders would be embarrassing, after all.

An individual with an abdominal muscular plate, well-kept V-Taper, and conditioning blocks is categorized as having a Greek divine physique. However, this feat is easier said than done.

next reading: How to Build a V-Taper – Training Guide & Nutrition Tips

How to build the body of a Greek god

for you The Journey of Transforming the Body of the Greek God It will depend on your current fitness level and body composition. Body composition is important because the Greek gods had well-balanced and symmetrical bodies (as depicted by their statues). If you are six feet tall and have large legs and a small back, your program will differ from that of a man who is five feet eight inches tall with a lower body and back.

look baffled? do not worry. We’ve got you covered. Here are the steps to follow to look like a Greek deity:

1. Shed body fat

Remember that Greek god with a bulging waistline and double chin? Yes, we do.

Zeus, Poseidon, Ares, Apollo, etc. were perfectly carved on the abdomen, muscular chest, back, shoulders, arms and lower body. We’d tell you about their sharp jawlines if it wasn’t for their thick, curly beards.

While you don’t need to peel to the bone to look like a Greek god, you should aim to be in the 8-10 percent body fat range.

2. Build muscle mass

Muscular athletic man

No surprises here. You will need to increase muscle mass to strengthen your physique and improve your beauty. On the other hand, you have to make sure that you don’t turn into a lump of meat. You need to maintain your functionality while adding volume.

In addition, if things are not complicated enough, you need to monitor your body proportions and make sure that there are no underdeveloped muscle groups. Arnold explained the importance of consistency and balance when he said:

When I went to train with my hero, Reg Park, he pulled out a tape measure and measured the calf and biceps. “Arnold, your calves are 19 inches, and your biceps are 21 inches,” he said. You may win Mr. Universe like this, but you will never go to the end. You need to build up your calves. Every step you take is raising a 250-pound duck. So, to grow, you’re going to have to be as heavy as possible, and you’ll need to do 10 to 15 sets every day.”

However, you don’t need to go all the way to Mr. Olympia to qualify for the body of a Greek god. In fact, it may sound blasphemous, but most of the competitors in the IFBB Pro League Open don’t have Greek divine aesthetics anymore.

Related: weight gain calculator

a. Enter the golden ratio in your physique

The golden ratio is the irrational number (1 + the square root of √5)/2, often denoted by the Greek letter ϕ or τ, and is approximately equal to 1.618. Although illogical, the Greeks noted that the golden ratio provides the most aesthetic ratio of the sides of a rectangle.

Furthermore, the golden ratio is believed to govern natural laws such as the shape and proportion of the human body and even the growth pattern of plants.

We know what you’re wondering – all this chatter about the golden ratio is okay, but how does it translate to building a Greek divine body?

For a slender man to achieve the golden ratio, his shoulder width must be 1.6 times the size of his waist. Although this may sound rudimentary, this will be your first step towards building a V-shaped taper.

Also, it does not end here. Having your shoulders 1.6 times the size of your waist will get you very far in your quest to build the body of a Greek god. As Arnie said earlier, you have to improve your body proportions to have a flowing physique.

B. Enter the Greek proverb

Staying true to his nickname, “the father of modern bodybuilding,” Sandow gave us a Greek proverb.

According to the ideal, for a man to build a perfectly proportional physique, he has:

  • Your shoulders should be 1.6 times your waist (the golden ratio)
  • The flexed biceps should measure 2.5 times your non-dominant wrist
  • Your chest should be 6.5 times your dominant wrist
  • The flexor calves should be the same size as the flexor biceps
  • Your upper leg should be 1.75 times larger than your knee

3. Reconfigure

Now, everyone who wanted a Greek divine body would not start from scratch. If you already have the foundation and solid structure, you may need to reorganize a few things.


People in the 15-20 body fat percentage range will want to increase their heart activity and reduce their calorie intake to introduce a calorie deficit. A calorie deficit occurs when you consume more calories than you eat in a day.

On the other hand, if you are underweight and want to bulk up, you should follow a calorie surplus diet, which means eating more calories than you expend in a day.

How do I know if I’m underweight, you ask?

Although it’s not foolproof, a body mass index (BMI) is one of the best ways to determine if you need to gain, lose, or maintain body weight. BMI compares your weight with your height to determine if you are over or under or the right weight for your height.

Here’s what your BMI readings indicate:

  • weight loss = 18.5 or less
  • normal weight = 18.5 – 24.9
  • overweight = 25 – 29.9
  • Fat = 30 or more

Check out our BMI Calculator To see if you are at a healthy weight.

4. Restore the program

No matter how hard you train or how many calories you eat (or don’t eat) a day, you’ll never see the needle budge in the right direction until you’ve given your body enough time to recover from your workouts.

To build muscle mass and get rid of the spare tire, you need at least seven to eight hours of sleep each night. Moreover, feel free to go to the massage parlor to do some deep tissue work to speed up the healing process.

MUST READ: 8 ways to speed up recovery after training

Greek God Body Exercise Program

Building a structure that gives you a chance against Hercules is no joke. You will practice at least five days a week in the Greek Divine Body Transformation Program. Of the two rest days, one will be an active rest day where you need to do at least 30 minutes of cardio. The second would be an optional rest day, where you have the option to become a sofa potato, but that is clearly not recommended.

Here’s what the Grecian body workout split would look like:

  • Monday: legs
  • Tuesday: Arms and Abs
  • Wednesday: chest
  • Thursday: active rest
  • Friday: back
  • Saturday: Shoulders and frowns
  • Sunday: rest

Monday: legs

Tuesday: Arms and Abs

Wednesday: chest

Thursday: active rest

  • 30 minutes of low-intensity cardio like swimming, jogging, dancing, etc.

Friday: back

Saturday: Shoulders and frowns

Sunday: rest

  • Optional 30-minute cardio session

The Greek God’s Body Diet Program

diet program
diet program

Diet is one of the things that is often overlooked in Greek God Transformation Program. It makes sense not to talk about it. No one expects Zeus to sit down six times a day to eat chicken breasts, broccoli, and rice.

However, you can never build a Greek goddess on a hamburger diet, no matter how hard you train or how many wrestlers you put to rest inside the Colosseum.

Have you ever been to one of these Greek restaurants? Their menu is full of whole foods that are rich in nutrition. Most dishes have a high protein source, veggies, and complex carbohydrates on the side. I eat there a few times a week and I got first-hand why these guys are in such good shape.

The first step in designing your diet program should be to find your total daily energy expenditure (TDEE). You must then divide your total calories into macronutrient goals to speed up the progress of your transformation.

Greek diet plan

While you may find a Greek god physique building diet online, the truth is that most of them will not work for you. Don’t get us wrong. We don’t mean there is something wrong with you.

For the diet to be effective, it must be customized according to your current body weight, body fat percentage, and lifestyle. Hence, a random diet pulled from the internet will not work for you.

If you can’t design a diet program for yourself, seeking help from a professional with a proven track record can save you time, money, and effort.

Things to consider while designing your diet plan:

  1. Don’t make drastic changes to your diet from day one. Ease into your new diet instead of jumping into it.
  2. According to experts, 3,500 calories make up a pound of body fat. According to this, you should cut 500 calories from your diet per day to lose one pound per week. On the other hand, adding 500 calories will result in an extra one pound per week. [1]
  3. If your goal is to increase muscle mass, you should eat between 1.8 and 2.2 grams of protein per pound of body weight.
  4. 30% of the calories should come from fat.
  5. Carbohydrates should make up the remaining calories.

paying off: Top 10 breakfast ideas to increase muscle size and strength


Although you shouldn’t expect to kill the nemean lion after following the twelve-week Greek Godly diet and body workout plan, you’ll be on your way to looking like a perfectly mastered Greek god statue by the end of your training period.

Remember, while following the Greek diet and body exercise program, you need to be on your toes. Constantly monitor your progress and make changes when you think things are not going your way. good luck!


  1. Webb, Densi, Ph.D., RD. Say goodbye to the 3500-calorie rule Today’s Nutritionist vol. 26 No. 11 p. 36. November 2014

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