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Greg O’Gallagher’s Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: April 23, 2021

Greg O'Gallagher, the founder of Kinobody and a Youtube star, has launched many workout programs and helped thousands of people get in shape.

But how does he stay in shape, and does he practice what he preaches? I did some research, so you don't have to, and here's what I found!

His Stats and Achievements

shirtless greg gallagher in gym

Born in Canada in 1986, Greg O’Gallagher developed a passion for martial arts and fitness at a very young age, as it often happens with supreme athletes.

O'Gallagher attended college for some time but dropped out after about a year to work on his internet fitness brand, now known as Kinobody.

The program's popularity picked up really fast, and by 2016, Kinobody was one of the leading online fitness programs in the world.

This launched O'Gallagher to stars, as he became a millionaire at only 24.

Nowadays, Kinobody has over half a million subscribers on YouTube and shared ownership with Chris Walker, Nate Mohr, Darren Crawford, and Mike Dobson. Besides fitness programs, the brand also includes recipes, supplements, blue-light glasses, and apparel.

An ex-acting student, O'Gallagher, appeared in and produced a few films.

The young entrepreneur has also written a couple of books on fitness and diet.

But, how does this 5 feet 8 inches tall and 180-pound heavy millionaire exercise? I found out everything you need to know!

 

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Greg O'Gallagher’s Workout Routine

O'Gallagher believes fitness should be fun. He thinks it should also fit your lifestyle, and you shouldn't rearrange your entire life to fit a workout. He says:

“The Kinobody approach is to blend fitness into your lifestyle. You’ll become leaner, stronger, and better developed each week, but it won’t be at the cost of your ability to enjoy life.”

Training Programs: Greek God, Warrior, Superhero

shirtless greg o gallagher using a dumbbell

Depending on your needs, O’Gallagher has a couple of programs. He has five programs for men:

  • Movie Star Body program is for men who want to get chiseled
  • Superhero Bulking program is an advanced program for men who want to build muscle
  • Greek God program is for men who want to gain size and strength
  • Aggressive Fat Loss program is for men who want to burn fat quickly
  • Warrior Shredding, the original cutting program

Women can work out with his Kino Baddie program, and there's also the Movie Star Chef cookbook.

Fitness Millionaire Says No to Cardio

Greg O'Gallagher isn't too big on cardio. He says it's nice but not necessary to look good and fit. However, he agrees that it's an excellent means for losing weight and jump-starting the fat-burning process.

Quick Workouts

shirtless greg o gallagher showing of his biceps

One of the main reasons O’Gallagher’s workout program became popular so quickly is that it requires only three days of training per week.

Add the no cardio part to that, and you’ve got a very successful program.

Moreover, once you get fit, you can get away with two workouts a week.

Recovery is Essential

Greg is a big advocate of rest days. He believes the human body needs 48 hours to recharge completely, that’s why he doesn’t recommend working out every day.

Progressive Overload Isn’t Necessary

The young entrepreneur doesn’t believe increasing the workout weight overtime is necessary. He doesn’t think progressive overload is essential when building a muscle mass.

youtube

Sample Workout

What I love most about this guy is that he actually takes his advice. Kinobody is all about simplicity, so his typical strength-building training consists of:

Monday — Back and Shoulders

shirtless man lifting a barbell over head
  • Weighted chin-ups: two sets of 6–8 reps (reverse pyramid)
  • Standing barbell Press: two sets of 6–8 reps (reverse pyramid)
  • Wide grip cable rows: two sets of 10–12 reps (reverse pyramid)
  • Dumbbell lateral raises: 12–15 reps followed by four sets of 4–5 reps (rest pause)

Tuesday

man practicing lunges outdoors
  • Incline bench: 3–4 sets (reverse pyramid)
  • Overhead dumbbell triceps extensions: 3–4 sets (reverse pyramid)
  • Cuban presses: rest pause
  • Forward lunges: three sets of six

However, when he’s not working out with the aim of building muscle, but for fun, his training usually looks like this:

Wednesday — Legs and Biceps

man working out using box jumps
  • Weighted box jumps: two sets of four reps
  • One-legged squats (pistols): two sets of six reps per leg
  • Standing barbell curls: two sets of 6–8 reps (reverse pyramid)
  • Standing hammer curls: two sets of 6–8 reps (reverse pyramid)
  • Standing one leg calf raises: two sets of 10–15 reps (reverse pyramid)

Thursday

man in a pistol squat position
  • One arm chins: three sets of two reps
  • Standing press: three sets (reverse pyramid)
  • Barbell curls: three sets (reverse pyramid)
  • Weighed pistols: three sets of 3–5 reps

However, when he’s not working out with the aim of building muscle, but for fun, his training usually looks like this:

Friday — Chest and Triceps

man in a rear delt flye position
  • Incline bench press with barbells: two sets of 6–10 reps (RPT)
  • Flat barbell bench press: two sets of 6–10 reps (RPT)
  • Rope extensions: three sets of 8–12 reps (RPT)
  • Rear delt flye: 12–15 reps followed by four sets of 4–5 (rest pause)

However, when he’s not working out with the aim of building muscle, but for fun, his training usually looks like this:

Reverse Pyramid

shirtless man holding a workout rope around his body

For the reverse pyramid, O'Gallagher is doing the hardest set first.

That way, he triggers most muscle growth. He follows that set with a three-minute rest, decreases weight by about 10%, and tries to do 1–2 reps more than he does with the heaviest set.

He even recommends doing 2–3 gradually heavier warm-up sets for 3–5 reps before going into the first workout set.

O'Gallagher believes pyramid training is essential for raising the strength potential because you're performing the heaviest set when you're fresh [1].

He also says this technique jump-starts your nervous system and triggers enhanced muscle fiber recruitment on your following, lighter sets.

He claims that two sets of reverse pyramid training can produce more gains than 4–6 regular sets.

Rest Pause Training (RPT)

bald man working out using dumbbells

Rest pause training is another technique Greg uses while training.

From his experience, RPT is most efficient for the lateral and posterior heads of the shoulders.

To make it work, you should perform a max effort set for 12–15 reps and follow it with four mini-sets of 4–5 reps.

Take 15-second rests between the sets [2].

The RPT technique forces you to use maximum muscle fiber recruitment on all reps following the first activation set, making the technique so efficient.

Typically you wouldn't achieve optimal muscle fiber recruitment until the last few really tough reps.

However, by taking only 15-second breaks between sets, you keep that heightened state of enhanced muscle fiber recruitment.

Four mini-sets of RPT are far more productive than four standard sets.

But there's one downside — RPT doesn't build much strength.

But at least it helps contribute to the last 20-25% of muscle growth from fatigue or pump work. O'Gallagher says he uses RPT strictly on his shoulders, though you can use it on any lagging muscle group.

Saturday & Sunday - Rest Days

Greg O’Gallagher’s rest days aren't as active as his training days, but he still does some 30–40 minutes of light activity, such as going for a brisk walk and doing a few core movements, such as hanging leg raises, back bridges, and L-sits.

Greg O’Gallagher Diet Plan

bowl filled with nuts, salad bowl and an avocado

O'Gallagher believes intermittent fasting is the way to go. He says this diet is excellent for getting rid of body fat and building a fantastic physique without being hungry, and depriving yourself of delicious food.

He eats lighter in the day (Greek yogurt, nuts, and berries) and then prepares a more time-consuming meal for dinner.

He believes everyone should wait at least five hours after waking up to eat their first meal and having dinner about two hours before bed. One of the biggest advantages of intermittent fasting is that he spends less time preparing his meals, but he has also noticed he has more energy and sleeps better since practicing this lifestyle.

He also believes drinking up to three cups of coffee can boost your metabolism during the fasting period and allows himself 1–2 cheat meals per week.

The fitness entrepreneur usually eats foods such as:

  • Greek yogurt
  • Cottage cheese
  • Berries
  • Nuts
  • Chicken breast
  • Beef
  • Fish
  • Fruit
  • Salad
  • Avocados
  • Vegetables
  • Eggs
  • Potatoes
  • Sweet potatoes
  • Rice
  • Coconut oil
  • Butter
  • Cinnamon

He recommends avoiding:

  • Refined sugar
  • Junk food
  • Fast food
  • Processed foods
  • Chemicals
  • Artificial ingredients

What Supplements Does He Take?

  • His pre-workout is rich in B vitamins, ginseng, l-citrulline, potassium, and caffeine that give him enough energy to go through exercises.
  • Collagen helps him improve his body composition, decrease fat, and increase lean muscles.
  • BCAAs are great for recovery and muscle growth.
  • O’Gallagher’s line of creatine promotes the production of ATP, which in turn boosts endurance, strength, and recovery.
  • Greg’s sleep formula is made with glycine, l-theanine, lemon balm extract, and ashwagandha root powder — a combination that helps him fall asleep faster and wake up refreshed.

Minimal Workout for Maximal Results?

To be honest, working out three times a week while not depriving yourself of your favorite food sounds too good to be true.

However, O'Gallagher himself and tens of thousands of people his program have helped prove that it can be done.

But I want to know what you think about these programs? Have you tried them? Share your experience in the comments!


References:

  1. https://www.mensjournal.com/health-fitness/how-make-pyramid-training-more-effective-building-muscle/
  2. https://www.healthline.com/health/fitness-exercise/rest-pause

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