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  1. #1
    Registered User chawin92's Avatar
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    Greek God Program by Greg O gallagher Kinobody really works?

    Greg is the guy from youtube channel "kinobody", and his program is called the "greek god". This guy has amazing physique and his workout routine philosophy seems to be more moderate rather than overwhelming like roid raiderzz program.

    Basically it is like this: Day A and B switch every 2 days, 3 workouts a week

    A
    Incline press: 4-6, 6-8, 8-10 (3 min)
    shoulder press: 4-6, 6-8, 8-10
    lateral raise: 12, 10, 8, 6, 6, 6
    Skull crusher: 12, 10, 8, 6, 6, 6 (15 s)
    cable flies 12, 10, 8, 6, 6, 6, 6
    calf raise

    B
    weighted chin up: Max 4-6, 6-8, 8-10 (3 min)
    incline dumbell curl: 4-6, 6-8, 8-10
    Deadlift: 4-6, 8-10, 10-12
    reverse back pull, cable row: 12, 12, 10, 8, 8, 6, 6 (15s)
    cable rope curl
    calf raise

    Basically it is a strength training program. Doing very heavy compound lift with max effort first with long 3 minutes rest, then follow by smaller isolation exercise with fast interval of 15s rest.

    I am a moderate lifter. Male, 5'10, 170 pounds, about 15-17% BF. Deadlift 3 plates for 3 reps. Used to squat 3 plates, but now 2 plates and smth for 5 reps, 3 sets. Bench 170-180 pounds for 5*5. My goal is to gain 10 lbs muscle mass and lose fat to 10%.

    Do you think this program really works? It claims to burn fat while build muscle at the same time. It incorporates intermittent fasting to burn fat. While lift heavy and eat a little bit above maintainance to gain muscle. Is this really possible?

  2. #2
    Registered User Partyrocking's Avatar
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    What is this ****?
    You can't help the hopeless.

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  3. #3
    Registered User Sleefa's Avatar
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    Or this is not the right program Or this program is simply pure ****.
    Where are the squats?

  4. #4
    No help for this one.... Squid24's Avatar
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    Originally Posted by sleefa View Post
    where are the squats?
    This ^^^^^^ It's all Upper body....with deads
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=78

    "Muff divers local #69.....no muff too tough....we dive at five"

  5. #5
    Registered User magician27's Avatar
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    didnt know greek gods were pussies who skip leg day

  6. #6
    No help for this one.... Squid24's Avatar
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    Originally Posted by magician27 View Post
    didnt know greek gods were pussies who skip leg day
    DUH, where have you been?...lmao
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=78

    "Muff divers local #69.....no muff too tough....we dive at five"

  7. #7
    Registered User beisner44's Avatar
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    Originally Posted by chawin92 View Post
    Greg is the guy from youtube channel "kinobody", and his program is called the "greek god". This guy has amazing physique and his workout routine philosophy seems to be more moderate rather than overwhelming like roid raiderzz program.

    Basically it is like this: Day A and B switch every 2 days, 3 workouts a week

    A
    Incline press: 4-6, 6-8, 8-10 (3 min)
    shoulder press: 4-6, 6-8, 8-10
    lateral raise: 12, 10, 8, 6, 6, 6
    Skull crusher: 12, 10, 8, 6, 6, 6 (15 s)
    cable flies 12, 10, 8, 6, 6, 6, 6
    calf raise

    B
    weighted chin up: Max 4-6, 6-8, 8-10 (3 min)
    incline dumbell curl: 4-6, 6-8, 8-10
    Deadlift: 4-6, 8-10, 10-12
    reverse back pull, cable row: 12, 12, 10, 8, 8, 6, 6 (15s)
    cable rope curl
    calf raise

    Basically it is a strength training program. Doing very heavy compound lift with max effort first with long 3 minutes rest, then follow by smaller isolation exercise with fast interval of 15s rest.

    I am a moderate lifter. Male, 5'10, 170 pounds, about 15-17% BF. Deadlift 3 plates for 3 reps. Used to squat 3 plates, but now 2 plates and smth for 5 reps, 3 sets. Bench 170-180 pounds for 5*5. My goal is to gain 10 lbs muscle mass and lose fat to 10%.

    Do you think this program really works? It claims to burn fat while build muscle at the same time. It incorporates intermittent fasting to burn fat. While lift heavy and eat a little bit above maintainance to gain muscle. Is this really possible?
    I don't think his routine is that good, keep in mind while he does have an incredible physique, he has been training for 11 years. I think you'd be better off with a balanced upper lower routine from fierce five

  8. #8
    Gaintaining Mrpb's Avatar
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    Greg seems to know his stuff so I'd be very surprised if he'd make a routine with deadlifts as only leg work.
    Recommended science based fitness & nutrition information:
    Alan Aragon https://alanaragon.com/
    Brad Schoenfeld http://www.lookgreatnaked.com/
    James Krieger https://weightology.net/
    Jorn Trommelen http://www.nutritiontactics.com/
    Eric Helms & Team3DMJ https://3dmusclejourney.com/

  9. #9
    No help for this one.... Squid24's Avatar
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    So you paid $$ for this program and you could have done something from here for free?

    Well, there ya go!!
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=78

    "Muff divers local #69.....no muff too tough....we dive at five"

  10. #10
    Registered User ardee2124's Avatar
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    This is the routine he put out there.. It is actually pretty good IMO, I just think training three times a week sucks, I'd rather be in there 5-6.

    Workout A (Monday) - Back, Shoulders, Triceps
    • Weighted Pull-ups: 4-5, 5-6, 6-8 (RPT)
    • Seated DB Shoulder Press: 4-6, 6-8, 8-10 (RPT)
    • Seated Cable Rows: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
    • Cable Rope Push Downs: 12-15 + 4-5 sets of 3-5 reps (Rest
    Pause)
    • Lateral Raises: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)

    Workout B (Wednesday) – Lower Body
    • Barbell Squats: 4-5, 5-6, 6-8 (RPT)
    • Romanian Deadlifts: 6-8, 8-10, 10-12 (RPT)
    • Leg Extensions: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
    • Leg Curls: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
    • Calf Raises: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)

    Workout C (Friday) – Chest, Biceps & Rear Delts
    • Incline Bench Press: 4-5, 5-6, 6-8 (RPT)
    • Flat Bench Press: 4-5, 5-6, 6-8 (RPT)
    • Incline DB Curls: 4-5, 5-6, 6-8 (RPT)
    • Cable Rope Curls: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
    • Cable Face Pulls: 12-15 + 4-5 sets of 3-5 reps (Rest Pause)
    My lifting log: a journey to becoming a sick kunt
    http://forum.bodybuilding.com/showthread.php?t=166797211&p=1347961101

    Squat: 365x1
    Bench: 260x1
    Deadlift: 345x1

  11. #11
    Registered User wellshii's Avatar
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    Guys full of ****. Doesn't squat,eats a ton chocolate and claims if 16 hrs a day will get you like this. Also,viewing his vids,he claims on how to get stronger is to start heaviest first set then lower weights pyramid ,then on another vid,he's doing the 5x5 program for inclines .
    Claims to be natural always saying he's natural over and over, sells **** constantly, never shows his legs.Just really pisses me off how people go by this,and claim great results etc when in reality they are noob gains.For gods sake their not even doing squats!!!!!! He's a huge misleader just like his friend tai lopez.Anyone thats been in the game for sometime and knows their **** can call this guy out on his bs. He's probaly injecting his ass right now with test and deca.
    Last edited by wellshii; 12-21-2015 at 01:04 PM.

  12. #12
    Registered User 7sal's Avatar
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    I would to like to learn more because do not looks like scam but also difficult read the forum because instead explain why you think this not work or its not good enough people just insult. Can someone elaborate ? why is not a good program ? also he does concern about legs looks this video.
    Last edited by ironwill2008; 04-29-2016 at 07:06 AM. Reason: youtube spam

  13. #13
    Registered User Shlokda's Avatar
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    It's popular to hate on anyone who goes against the grain of traditional bodybuilding protocols. The proof is in the pudding though. Greg has built a huge business on the success of his programs with many, many people. There are countless youtube testimonials, interviews, and transformations from people on his stuff.

    The thing you have to understand about Bodybuilding.com forums and the majority of the users, is that they've been indoctrinated into believing that if you don't squat or deadlift, or any other dogmatic rules of bodybuilding that get peppered in muscle mags, then you're doomed to fail. From what I've seen Greg talk about on the matter, he used to do squats and all the standard compound heavy lifts regularly, but ended up getting too bulky in the thigh. He said he doesn't like monster thighs, so he tends to sub out heavy squats and leg presses for things like pistol squats, bulgarian split squats, leg extensions etc. But he has also said that if you want to swap out a quad dominant excercise for barbell squats, then that's totally fine.

  14. #14
    Registered User Partyrocking's Avatar
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    Originally Posted by Shlokda View Post
    It's popular to hate on anyone who goes against the grain of traditional bodybuilding protocols. The proof is in the pudding though. Greg has built a huge business on the success of his programs with many, many people. There are countless youtube testimonials, interviews, and transformations from people on his stuff.

    The thing you have to understand about Bodybuilding.com forums and the majority of the users, is that they've been indoctrinated into believing that if you don't squat or deadlift, or any other dogmatic rules of bodybuilding that get peppered in muscle mags, then you're doomed to fail. From what I've seen Greg talk about on the matter, he used to do squats and all the standard compound heavy lifts regularly, but ended up getting too bulky in the thigh. He said he doesn't like monster thighs, so he tends to sub out heavy squats and leg presses for things like pistol squats, bulgarian split squats, leg extensions etc. But he has also said that if you want to swap out a quad dominant excercise for barbell squats, then that's totally fine.
    What are you talking about? Did you even read the original post (and the responses to it) or you do you just like bumping old threads for no reason?
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
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    Best Wilks=370.84

  15. #15
    Registered User Cyder00's Avatar
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    No he doesnt squat and he talks alot about why in his videos. He wants a "hollywood" physique where you have a strong upperbody and then train your legs for explosivity and balance. He doesnt want big legs so ofc he doesnt do alot of leg work in his programs..

  16. #16
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    It's actually a push pull legs program without legs. I'm on a similar program right now.
    After some time with full body workouts where I started with squats every damn day (and after years of martial arts) my legs are a lot bigger in comparison with my upper body.
    So what I do right now is this:
    Push - Chest, Shoulder and Triceps
    Bench - 3 x 5
    OHP - 3 x 5
    Chest Accessory - 3 x 8 - 12
    Delt Accessory - 5 x 8 - 12
    First Tricep Accessory - 3 x 8 - 12
    Second Tricep Accessory - 3 x 8 - 12

    Pull + Legs - Back, Biceps and Legs
    Pull Up - 3 x 5 (Weighted)
    Squats - 3 x 5
    Barbell Row - 3 x 5
    Chest Supported Row - 3 x 8 - 12
    Cable Face Pulls - 3 x 15 - 20
    Standing Bicep Curl - 3 x 8 - 12
    Dumbbel Hammer Curl - 3 x 8 - 12
    Lying Leg Curl - 5 x 12 - 15

    I workout anywhere from 3 to 4 times a week. I'm on a very aggressive cut with low calories + cardio every day because I need to lose weight as fast as possible and I progress every workout on almost all exercises. I don't do Reverse Pyramid Training because I think straight sets work the same as RPT or maybe better.

  17. #17
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    Anyone that believes he doesn't have his own nutrition advisor etc, please get real. If you had that amount of money, whether or not you knew what you were doing, you wouldn't spend/waste time conjuring together a bunch of nutrition programs, when you can just pay someone to have one professionally done for you. Lol.

    The truth will set you free, but only after it has pissed you off first.

    Stop using tools like this as crutches for losing weight. It should come from you, as if it doesn't, you'll just end up putting all the weight back on again when it hits you, you don't live in a mansion or own any flash cars.

  18. #18
    Registered User scullin's Avatar
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    No squats or really any legs. Whole thing looks terrible.
    You rock a piss, I'm gonna rock some Mitchell

  19. #19
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    Thumbs down

    So it turns out you can sell lame crap to people pretty easily when it's close enough to what they'd do anyway. For quite a lot of money too.

    Astonishing!

  20. #20
    Bootless Errand ironwill2008's Avatar
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    Enough of this stupid "program."





    Good grief.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

    Ironwill Gym---updated pics:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


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    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733

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