Greg Doucette is a famous YouTube bodybuilder personality who stepped into the bodybuilding world after watching one episode of "That's Incredible."
Unlike other famous fitness and bodybuilding influencers, Greg has participated in countless powerlifting and bodybuilding competitions over the years, and his experience speaks for itself.
As a certified personal trainer, it took me over 40 hours to thoroughly research and compile the most important information regarding Greg Doucette's workout and diet plan.
After reading the article, you will know his complete workout regime and principles, meal plan, and the most important supplements he takes to support his weight-lifting workouts.
Quick Summary
- Greg Doucette's workout routine to gain muscle includes 5 days of working out, targeting different body parts such as the chest, back, arms, legs, and shoulders.
- Doucette’s diet consists of low-calorie foods, such as grilled chicken breast, low-carb bread, sugar-free BBQ sauce, calorie-free chocolate syrup, and other healthy foods.
- Greg Doucette's supplement routine includes both whey and casein protein, multivitamins, pre-workout shakes, vitamin E, and branch-chain amino acids (BCAA).
- Doucette emphasizes progressive overload and includes at least 48 hours of rest between training the same muscle groups for optimal recovery and growth.
Greg Doucette Celebrity Stats/Career Highlights
- Age: 47
- Height: 5'6"
- Weight: 190 lbs
- Waist: 32 inches
- Chest: 52 inches
Greg Doucette’s Workout Routine
Here is the entire Greg Doucette workout routine based on targeting different areas of your body.
"The beauty of the scientific method is its consistency. When you mix the right ingredients together, you can (usually) produce a reliable result. The same holds true for muscle growth."
- Jake Dickson, Certified Personal Trainer
Chest Workout
On the chest day, Greg performs 5 different exercises to target his small and big pectoral muscles and triceps brachii.
Here is the entire workout:
- Barbell bench press - perform 5 sets of 8-12 reps and rest between 2 and 5 minutes between each set.
- Incline dumbbell press - complete 4 sets of 10-15 reps and rest between 2 and 5 minutes between each set.
- Hammer strength press - perform 4 sets of 8-12 reps and rest for no more than 3 minutes between the sets.
- Dumbbell flyes - complete 4 sets of 10-15 reps and rest for as little as possible between the sets.
- Pec deck machine - perform 4 sets of 8-12 reps and rest for as little as possible between the sets.
Back Workout
On a back day, Greg performs 5 different exercises for targeting muscles such as the latissimus dorsi, trapezius, and posterior deltoid.
Here is the entire workout:
- Barbell sumo deadlift - perform 5 sets of 8-12 reps and rest between 3 and 5 minutes between each set.
- Hammer strength machine row - complete 4 sets of 12-15 reps and rest between 2 and 5 minutes between each set.
- Close grip cable row - perform 4 sets of 8-12 reps and rest for no more than 3 minutes between the sets.
- Wide grip lat pulldown - complete 4 sets of 12-15 reps and rest for as little as possible between the sets.
- Bent-over cable row - perform 4 sets of 8-12 reps and rest for as little as possible between the sets.
Shoulder Workout
On the shoulder day, Greg performs 5 different exercises for targeting all the parts of the deltoid muscle.
Here is the entire workout:
- Reverse pec deck machine - perform 5 sets of 8-12 reps and rest between 2 and 5 minutes between each set.
- Hammer strength shoulder press - complete 4 sets of 10-15 reps and rest between 2 and 5 minutes between each set.
- Dumbbell lateral raise - perform 4 sets of 8-12 reps and rest for no more than 3 minutes between the sets.
- Standing front cable raise - complete 5 sets of 10-15 reps and rest for as little as possible between the sets.
- Standing dumbbell shrug - perform 5 sets of 8-12 reps and rest for as little as possible between the sets.
Leg Workout
On the leg day, Greg performs 6 different exercises to target the gluteus, hamstrings, and quadriceps muscles.
Here is the entire workout:
- Leg press - perform 5 sets of 8-12 reps and rest between 3 and 5 minutes between each set.
- Hack squat - complete 5 sets of 12-15 reps and rest between 2 and 5 minutes between each set.
- Leg extension - perform 5 sets of 8-12 reps and rest for no more than 3 minutes between the sets.
- Lying hamstring curl - complete 5 sets of 12-15 reps and rest for as little as possible between the sets.
- Seated calf raise - perform 5 sets of 8-12 reps and rest for as little as possible between the sets.
- Standing calf raise - complete 5 sets of 12-15 reps and rest for as little as possible between the sets.
Arm Workout
On the arms day, Greg performs 4 different exercises to target his biceps and triceps muscles.
Here is the entire workout:
- Machine preacher curl - perform 5 sets of 8-12 reps and rest between 1 and 3 minutes between each set.
- Lying cable curls - complete 5 sets of 12-15 reps and rest between 1 and 3 minutes between each set.
- Seated dumbbell alternating curls - perform 5 sets of 8-12 reps and rest for no more than 90 seconds between the sets.
- Standing plate curls - complete 5 sets of 12-15 reps and rest for as little as possible between the sets.
Workout Principles
As an experienced weightlifter and bodybuilder, Greg knows that playing around with intensity, external resistance, and changing the training stimuli is the key to progress.
That’s why he follows the principle of progressive overload, which means increasing the overall intensity and external resistance or changing the difficulty of exercises for each following workout [1].
In addition, progressive overload has been shown to be the best for muscle hypertrophy, and it represents one of the key principles you must follow when having muscle-building goals in mind [2].
However, all that would be impossible without proper rest and recovery.
Greg also knows that, so he includes at least 48 hours of rest and recovery between workouts targeting the same muscle groups [3].
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Greg Doucette’s Diet Plan
Here is the complete Greg Doucette diet and meal plan:
- Breakfast - toast and egg whites
- Lunch - chicken and peas
- Snack - protein bread wrap
- Dinner - turkey and salad
- Snack - fruit
Diet Principles
Greg doesn’t believe you need to gain fat when you reach the hypertrophy limit so you can lift more weight.
That’s why he never bulks or cuts, and he just keeps progressively adding extra pounds of muscle with regular hypertrophy training.
He always monitors and limits sugar intake avoids losing weight, and keeps lean muscle mass by eating lean protein powder and taking additional protein supplements (whey and casein).
Supplements
Below are listed all the different supplements that Greg Doucette uses to support his intense weight-lifting workout sessions:
- Whey protein
- Casein protein
- Pre-workout shakes
- Multivitamins
- Vitamin E
- Branch-chain amino acids (BCAAs)
FAQs
Why Is Greg Doucette Famous?
Greg Doucette is famous because he is an IFBB Bodybuilder, Guinness World Record Holder, Fitness coach, and a YouTube personality. In addition, he has been doing bodybuilding for over 30 years and has participated in over 60 powerlifting contests.
How Much Can Greg Doucette Bench?
Greg Doucette can bench 529 pounds. His all-time highs regarding competitive lifts include 573 lb squats, 529 lb bench press, and 678 lb deadlift.
How Much Can Greg Doucette Squat?
Greg Doucette can squat 573 lb. This was his all-time high regarding squats when he was in peak physical shape.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719818/
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