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

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: June 21, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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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!

Greg O'Gallagher Stats and Fitness Journey

A ripped Man flexing his muscles

Greg O’Gallagher, born in Canada in 1986, developed a passion for martial arts and fitness from a young age.

He left college after a year to focus on Kinobody, his internet fitness brand, which quickly became a global leader by 2016, making O'Gallagher a millionaire at just 24.

Kinobody, now co-owned by Chris Walker, Nate Mohr, Darren Crawford, and Mike Dobson, boasts over half a million YouTube subscribers. Curious about O’Gallagher's workout routine? Let's see first his stats:

  • Age: 35
  • Height: 5 feet, 8 inches
  • Weight: 180 lbs
  • Chest: 44 inches
  • Waist: 31 inches

Greg O'Gallagher’s Workout Routine

Greg O'Gallagher's workout routine gained rapid popularity due to its simplicity, requiring only three days of training per week. He follows this schedule, dedicating each day to targeting two different muscle groups.

His regular strength-building training routine includes:

Monday: Back and Shoulders

shirtless man lifting a barbell over head

On Mondays, O'Gallagher follows a high-repetition training program to attain his muscle and strength goals for his back and shoulders.

This involves incorporating four specific workouts.

  • Weighted chin-ups: two sets of 6–8 reps
  • Standing barbell press: two sets of 6–8 reps
  • Wide grip cable rows: two sets of 10–12 reps
  • Dumbbell lateral raises: two sets of 12–15 reps

Tuesday: Rest Day

On Tuesdays, Greg takes a rest day to allow sufficient time for muscle recovery, especially for his back and shoulders following Monday's intense high-repetition workout.

According to his social media posts, he prioritizes early bedtime to ensure he gets ample sleep, promoting optimal muscle growth.

Wednesday: Legs and Biceps

man working out using box jumps

On Wednesdays, Greg focuses on enhancing the size of his leg and bicep muscles through a set of five specific exercises.

  • 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
  • Standing hammer curls: two sets of 6–8 reps
  • Standing one leg calf raises: two sets of 10–15 reps

Thursday: Rest Day

On Thursdays, much like Tuesdays, Greg takes a rest day to allow sufficient time for muscle recovery after the intense high-repetition workout from the previous day.

Friday: Chest and Triceps

man in a rear delt flye position

On Fridays, Greg concentrates on working out his chest and triceps, incorporating four specific workouts to enhance their strength and development.

  • Incline bench press with barbells: two sets of 6–10 reps
  • Flat barbell bench press: two sets of 6–10 reps
  • Rope extensions: three sets of 8–12 reps
  • Rear delt fly: two sets of 12–15 reps

Saturday and Sunday: Rest Days

On days when Greg O'Gallagher isn't specifically working out for muscle building but rather for enjoyment, his training takes on a different form.

Although his rest days are less active compared to his training days, he engages in about 30–40 minutes of light activity.

This includes activities like a brisk walk and a few core movements such as hanging leg raises, back bridges, and L-sits.

His Workout Principles

Greg O'Gallagher doesn't prioritize cardio in his fitness routine. However, he acknowledges its effectiveness in weight loss and initiating the fat-burning process.

Also, Greg emphasizes the importance of rest days, firmly believing that the human body requires a day to recharge.

Lastly, he challenges the conventional belief that increasing workout weight over time is necessary. He doesn't consider progressive overload essential for building muscle mass.

You May Also Like: Kinobody Diet Plan PDF


Greg O’Gallagher Diet Plan

bowl filled with nuts, salad bowl and an avocado

Greg O'Gallagher's dietary preferences revolve around a variety of whole foods, including:

  • Protein sources: chicken breast, beef, fish, nuts, eggs
  • Carbs: rice, salad, sweet potatoes, potatoes
  • Fats: coconut oil, butter
  • Vitamins and minerals: vegetables, berries, fruit, avocados

His eating pattern consists of lighter daytime meals like Greek yogurt, nuts, and berries, followed by a more elaborate dinner.

Additionally, he suggests consuming up to three cups of coffee to boost metabolism during the fasting period, and he allows himself 1–2 cheat meals per week.

His Diet Principles

O'Gallagher prefers intermittent fasting, which, according to Harvard University, is effective for fat loss and body sculpting without sacrificing tasty food [1].

He suggests waiting five hours after waking for the first meal and having dinner two hours before bedtime.

He believes that intermittent fasting has the added benefits of reduced meal prep time, increased energy, and improved sleep.

What Supplements Does He Take?

Supplements in O’Gallagher’s regimen include:

  • Pre-workout for ample energy for exercises
  • Collagen for increasing lean muscle mass
  • BCAAs for quicker recovery and muscle growth
  • Creatine for enhancing endurance
  • Nootropics for promoting faster sleep onset

As a fitness trainer, incorporating these supplements into your routine can significantly boost energy, support muscle growth, and improve sleep quality for overall better fitness results.


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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