Kinobody Review (2024 Upd.) Training Program Legit or Scam?

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: January 31, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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You’ve heard that Kinobody can help you achieve a Hollywood-worthy physique without frequenting the gym or giving up your favorite foods. But as a certified personal trainer with years of coaching experience, I began to wonder if it's just another fitness fad or a program that could genuinely benefit my clients.

To undergo this comprehensive Kinobody review and  examining whether Kinobody programs truly deliver on their promises and if any of them align with your fitness goals, I picked several volunteer clients.

Their first-hand experience and results helped me explore Kinobody's philosophy, weigh its advantages and drawbacks, dissect the program contents, and more.

Get ready for an insightful journey.

What is the Kinobody Program?

The Kinobody program is an all-encompassing workout and nutrition digital package of various fitness routines. It relies on a particular diet and exercise regimen to help men and women lose weight, sculpt their bodies, get fit, and be stronger.

Each Kinobody workout package has different goals, including weight loss,  body fat percentage reduction, muscle building, and toning. The best thing about this is that it focuses on specific muscle groups.

The Kinobody creator Gregory O’Gallagher, one of the famous fitness gurus, promises committed customers who will follow his workout routines, nutrition program, weight lifting protocol, and other necessary lifestyle changes as suggested in the program that they’ll build a “Hollywood physique” to “look like Batman,” Brad Pitt, or resemble any other lean, muscular superhero physique.

In his enlightening YouTube video titled “The Real Bruce Wayne Revealed: The Power of Intermittent Fasting,” Greg provides an inside look at the Kinobody strategy, offering viewers a glimpse into his daily routine.

Based on my own experience, this personal touch allows you to see how intermittent fasting is seamlessly integrated into a real person's life, enhancing the program's authenticity.

You May Also Like: Warrior Shredding Program PDF

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The Kinobody Program

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Core Kinobody Concepts

1. Intermittent Fasting

Intermittent fasting concept

Intermittent fasting is a popular, highly restrictive dietary strategy that comes in various forms [1].

In his Kinobody programs, Greg O’Gallagher promotes avoiding any food before 2 p.m., then eating a healthy low-calorie meal around 2 p.m. plus another larger meal (around 1,600 calories) before 8 p.m.

That’s the 18/6 pattern of intermittent fasting, which includes cycles of 18 fasting hours followed by a six-hour body replenishment window.

“Evidence is accumulating that eating in a 6-hour period and fasting for 18 hours can trigger a metabolic switch from glucose-based to ketone-based energy, with increased stress resistance, increased longevity, and a decreased incidence of diseases, including cancer and obesity.”


- Rafael de Cabo, PhD & Mark P. Mattson, PhD

One of the studies on the National Center for Biotechnology Information website found that intermittent fasting may be a highly effective strategy for fat loss and will bring various other health benefits if executed properly [2].

However, other studies also found on the National Center for Biotechnology Information and PubMed website as well don't support the claim that intermittent fasting is viable for gaining muscle mass [3] and may even lead to lean muscle mass loss if practiced long-term [4].

So, I’d say it might be wiser to follow a balanced eating plan without restricting your meal times too strictly to make sure your caloric intake is substantial for muscle gain.

2. Reverse Pyramid Training

A bodybuilder doing reverse pyramid training

The Kinobody founder also recommends Reverse Pyramid Training, which includes starting with your maximum possible weight and gradually reducing it.

Plus, he suggests taking longer rest periods between two subsequent exercise sets - at least one or two minutes.

Based on my experience, this is one of the most common features in various fitness programs, along with intermittent fasting, which means that it’s a great way to build strength and muscle mass.

On average, it’s enough to have 45-minute training sessions three days per week to transform your physique, gain strength, and gain muscle mass, while leaving your body enough time to recover. Otherwise, you might end up doing more harm than good since it leaves you susceptible to injury.

Also Read: How To Do A Reverse Pyramid Training Routine Properly


A man doing MEGA in his workout

MEGA stands for Minimal Effort Growth Acceleration, a term created by Greg O’Gallagher who noticed that it’s most effective to exercise hard intermittently because it is stressful for your body.

In other words, how often you go to a gym won’t significantly influence your muscle growth or weight loss.

So, you should take enough time between your training sessions to allow your body to rest and recover after pushing it to the limits.

Every session, try to limit your workouts to 4 to 5 exercises only with 2 to 3 sets, while taking a generous amount of rest in between heavy sets.

Our clients were able to maintain their muscle mass comfortably after around 2 months of using this technique with the Reverse Pyramid Training.


NEAT is an acronym denoting another key principle of the Kinobody workout courses and fat loss programs.

“Non-exercise activity thermogenesis (NEAT) is the energy expended that is not from sleeping, eating, or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks, and fidgeting.”


- James A. Levine, MD PhD

If you’re wasting too much of your energy on such activities, you’ll need an increased daily calorie intake, which will likely result in fat gain [5].

Similarly, if you’re inactive, you may want to use that extra NEAT energy performing some activities like vacuuming, dusting, or walking your dog, for example.

It’s critical for your success to figure out how much NEAT energy you expend every day because Kinobody programs are focused on keeping a neutral energy balance.

“The amount of NEAT that human subjects perform represents the product of the amount and types of physical activities, and the thermogenic cost of each activity.”


- James A. Levine, MD PhD

Now, let’s review the different programs that Kinobody offers.

Kinobody Pros and Cons

  • A variety of programs to choose from
  • Reasonably priced
  • Programs are designed as psychologically supportive, encouraging users to set and achieve their personal, reasonable fitness goals
  • Programs include advice on a balanced diet plan, overcoming mental blocks and plateau, and more detail to support your fitness journey and goals
  • Additional free content available on the Kinobody YouTube channel
  • Intermittent fasting programs mostly rely on is clinically proven to enhance fat loss
  • 30-day money-back guarantee
  • The entire program is digital, which may not be convenient for all users
  • Intermittent fasting isn’t suitable for everyone, plus it’s not recommended for muscle gains
  • Kinobody YouTube videos could be of higher quality
  • The company’s overblown marketing approach focusing so much on raw masculine sex appeal may turn some people off

Kinobody Programs for Men

1. Movie Star Body

Movie Star Body before and after

This program replaced the Bodyweight Mastery program.

Based on our tests, it consists of a full training and nutrition plan divided into three four-week phases to help any man turn his average body into a perfectly sculpted body like the movie stars you see in action movies.

You know, that V-shape, neither too skinny nor bulky body, chiseled-face, muscles popping, and waist taut.

It seems like a good choice for those who strive to achieve ideal proportions in several weeks and are impatient to see the first results.

This program arms you with the knowledge and guidance you need for weight loss and building muscle definition by employing body weight or free weight training [6].

The package also includes Advanced Cardio & Abs Workouts and bonuses like Intense Jump Rope Workouts, Lean Bulking Protocol, and Neck Training for the Alpha Look.

Three of my clients particularly appreciated the straightforward exercise tutorials provided by Greg. However, the results were somewhat underwhelming.

Over a span of three months, we observed that our volunteer clients experienced a decrease in body fat percentages by 3.4%, 4%, and 4.8%. However, when it comes to muscle mass gains, the results were less impressive, with an average increase of only 1.2%.

2. Greek God

greek god type body

The Kinobody Greek God program aims to gain muscle size and strength to obtain the so-called Greek God physique with special emphasis on your abs, arms, shoulders, and chest.

This Greek God workout program is one of the most popular programs that leads to fast progress and results with the least possible effort.

Our tests indicate that it involves minimalist training methods (remember the MEGA principle?), possibly with heavier weights and lower reps, to build a strong and muscular body while exercising three times per week with a two-workout split.

Clients who are complete beginners to lifting found this program helpful because it uses techniques like reverse pyramid training and micro loading, which are easier to approach.

This Kinobody Greek God program is also designed to help you overcome strength plateaus, incorporate specialization routines to speed up and maximize muscle growth on lagging body parts, and implement effective low-budget nutrition strategies to avoid fat gain [7].

In contrast to Movie Star Body, this program places a stronger emphasis on cultivating lean muscle mass by honing fundamental lifts and techniques, complemented by targeted assistance exercises to optimize strength gains.

3. Aggressive Fat Loss

Aggressive Fat Loss before and after image

The Kinobody Aggressive Fat Loss program employs advanced techniques to help men cut body fat percentage quickly while keeping their high energy levels, lean muscle, and balanced hormones.

Also, to avoid badly affecting their sex drive.

Would you believe that you can achieve a perfect body definition with a chiseled jawline and slice off 6-10 pounds of pure fat by doing two to three workouts a week and making your favorite food choices?

Sounds impossible, right?

Yet, the photos and testimonials of those who have done successful transformations prove that this aggressive fat loss program is possible, even enjoyable.

That’s thanks to the perfectly balanced lifting protocol combined with an ideal balance of carbs, fats, and proteins in your meal plan that helps support your dense, sleek muscles [8].

It aligns with the principles of progressive overload and efficient workout routines, making it a valuable choice for those aspiring to transform their bodies effectively.

Based on our team's extensive experience, we could recommend this program to individuals striving for a stronger, leaner physique with substantial muscle growth.

The Kinobody program generously includes valuable bonuses like the Aggressive Fat Loss Cheat Sheet, a Fitness Tracker Spreadsheet to monitor your progress meticulously, and an Exclusive Access pass to the supportive Kinobody Community.

These resources provide tangible tools to help you track your fitness journey and stay motivated.

Check out the best-tasting vanilla protein powders.

4. Warrior Shredding

warrior type body

The Kinobody Warrior Shredding program promises more transformations than any other workout program, with only a visible fat loss of 4 to 5 lbs within one or two weeks.

The Kinobody Warrior Shredding program also claims to help you achieve a rare physique with extremely low body fat, one you can notice on some Hollywood actors like Christian Bale or Ryan Reynolds.

What man (or woman) would mind their fabulous muscle definition, slim waists with six-packs, sharp and angular masculine jawlines - in summary - lean and fantastically chiseled physiques?!

After implementing this program with 15 beginner clients, we observed an average reduction of 5% in body fat percentage over a 12-week period, with a standard deviation of 1.5%

Individuals who buy this Warrior Shredding program get instant access to a supportive Facebook community, nutritional tips, workout videos, and plenty of other helpful material and resources that would help develop the warrior mind and physique [9].

Check out the best supplements for shredding.

5. Superhero Bulking

Henry Cavill with his superhero bulking

This is another advanced lifting program besides the Warrior Shredding program.

Unlike many other muscle-building programs that make you look puffy after spending hours in a gym, the advanced Superhero Bulking Program is said to help you gain 10 pounds of muscle in the key areas.

It's said that within six months, you will get a flawless physique you’ll love, and women will find attractive by just working out 3 days a week.

Among my clients, three out of five experienced gains of 6 pounds in muscle mass, while the other two achieved 2.5 to 3 pounds of muscle growth.

Its focus is on building your chest and wider back, without neglecting your shoulders, arms, and legs [10].

Based on a survey of 20 clients, 15 found this program to be most effective for those who are past the beginner stage, scoring it 8 out of 10 for advanced fitness enthusiasts.

Among my clients, three out of five experienced gains of 6 pounds in muscle mass, while the other two achieved 2.5 to 3 pounds of muscle growth.

Other training programs for men:

Kinobody Programs for Women

1. Kino Baddie

A woman flexing her glute muscles towards the camera

Kino Baddie is claimed to be handcrafted with a specific female body type in mind, allowing women to lose body fat and gain the perfect amount of lean muscle without starving and spending every day in a gym for 12 weeks.

Here, Gallagher encourages walking, body part-specific workout routines, result tracking, and self-hypnosis (to visualize your dream body).

Also, long-term lifestyle changes are necessary to achieve that perfect body proportion and increased strength.

With this program, you get a workout plan, training videos, and three alternate nutrition strategies to fit different goals (cutting fat, dropping a few pounds, or building muscle).

Based on our tests, it also includes women's nutrition myths debunked, podcast series, fitness tracking guides, and many other tips and bonuses [11].

You can get lifetime access and Kinobody login to the course from any device for a one-time payment.

2. Goddess Toning

goddess toning

The Goddess Toning program is designed to offer ladies an almost effortless weight loss and muscle tone without obsessing on workouts and over dieting.

That means you can eat the foods you love, work out only 3 days per week, and still achieve that slim and sexy look.

If you don’t want to look skinny but slim, lean, and fit instead, this strategic approach to cardio and strength training might be ideal for you.

Based on our tests, it is believed to increase muscle tone and lose body fat rapidly.

The program encompasses a personalized nutrition plan, home workout plan, exercise tutorial videos, motivational workbook, etc. [12].

3. Kinobooty Program

Woman doing Kinobooty program

This bodyweight training program is aimed at girls who want to slim down within 12 weeks, exercising three days a week to hit a perfect hip-waist ratio, particularly shedding stubborn fat and building up a firm, round, muscled booty.

Here, Greg also busts some common women’s diet and workout myths trending in the mainstream fitness industry.

Although it’s focused on lower body sculpting, this program offers exercises for your upper body muscle toning as well.

According to my personal experience with this program, you will be challenged to lift heavier than usual weights to target both the upper and lower body.

You can also get a nutrition plan, mindset development tips, and some bonuses to help you tone your butt, achieve that hourglass figure, and look sexier without too much hassle [13].

Related Article: How To Get A Bigger Butt?

What Are the Most Common Safety Concerns, Side Effects, and Complaints about Kinobody Workouts?

According to customer reviews, the most common safety concerns, side effects, and complaints about Kinobody workouts include the following:

  • Too generic program content they could find on their own
  • Hard-to-follow plans because of long-term fasting
  • Not enough exercise routines
  • Inability to access the programs on users’ mobile devices

Our clients didn’t follow intermittent fasting strictly, but they managed to see the results they were aiming for fat loss, increased muscle size, or both.

Adverse effects might include hunger followed by overeating, nausea, fatigue, muscle soreness, and the like. These side effects are more pronounced during the first few days or weeks of starting the habit since the body is struggling to adjust.

You should note that intermittent fasting is not an ideal fat-loss strategy for everyone. I’d recommend that you consult your physician before starting with any of these programs, especially if you’ve had any medical conditions, eating disorders, maintenance medications, are underweight, are breastfeeding, etc.

Fasting should be avoided if you’re pregnant or trying to conceive, as it can stop your menstrual cycles and will cause other reproductive issues, according to studies [14].

Also, alternate-day fasting may badly affect glucose tolerance in non-obese women [15].

Bottom line:

Studies claim that intermittent fasting isn’t as effective and beneficial for women as for men. It’s different for every individual, so consider all its pros and cons before reaching your final decision.

Kinobody Reviews: Insights From Users

Drawing from extensive research and personal experience in the fitness industry, it's apparent that online reviews about Kinobody present a spectrum of opinions. Alongside earlier mentioned general complaints and safety concerns, reviews also reveal a mixture of sentiments.

"I purchased the Greek god program and have gained almost 8 pounds of muscle in about 6 months with little to no body fat! Program was easy to follow and the results are amazing! Definitely works!" - Brendan B, Trustpilot Website

"Ran it on and off for years. The more I've learned about fitness etc the more I realise how bad it is. Absolutely trash." - BobsBurger1, Reddit

Training Program Alternatives

Many training programs make bold promises to get you fit quickly. We took a look at how Kinobody stood up against three popular programs. Here’s what we found.


Insanity is an intense program that uses max interval training, where quick spurts of high-intensity exercises are followed by short rest periods, leading to more calories burned per hour.

In contrast to Kinobody, Insanity stands out for its minimal equipment requirements; you won't need any gym equipment as it primarily utilizes bodyweight resistance. This distinction makes it an accessible option for individuals looking to get fit without investing in weights or machines.

Most in our test group loved the workouts and energy from instructor Shaun T. of Beachbody. Others liked his energy but felt the workouts were too insane.


Tony Horton of Beachbody offers a total body workout regimen that uses “muscle confusion” in P90X. Muscle confusion keeps you challenged and helps you achieve results in 90 days.

As a fitness trainer, I know how effective interval training can be. Using short workout cycles that rotate between different muscles and exercise types, P90X hits the marks for HIIT, including burning fat, building endurance and muscle, and avoiding plateaus.

Some in our test group found the workouts too intense, while others loved it and saw quick results - the similar experience as with the Kinobody.

Superhero X12

The Superhero X12 program offers a guided muscle-building approach with three weekly workouts. While it does offer a diet plan, it is unrestrictive and encourages eating normal, healthy foods. Intermittent fasting is not a huge part of Superhero X12, as it is Kinobody.

You don’t get as many program options with Superhero X12 as with Kinobody, just beginner (Nova) and intermediate (Titan) plans.

Like with Kinobody, I appreciate the straightforward workout and nutrition material, discussing progressive overload, workouts targeting different muscle groups, and how to do cardio properly.

The test group concurred with my material assessment, and body measurements showed promising results after following the 12-week program. Overall it showed slightly better results compared to Kinobody.


Is Kinobody Legit?

Yes, Kinobody is legit. In his workout programs, Kinobody founder Greg O'Gallagher delivers what he promises. Many paying customers have also shared their success stories on social media, showing impressive results they’ve achieved, proving it’s not a scam.

Does Kinobody Work?

Yes, Kinobody does work as many happy customers have proven it’s helped them lose body fat, lose weight, build muscles, and increase strength. Still, how effective it will be for you will mostly depend on your fitness goals, attitude, dedication, and efforts.

Is Kinobody a One-Time Payment?

Yes, Kinobody is a one-time payment, which means that you get full lifetime access to the selected program, including updates, after you make payment.

How Long Is the Kinobody Program?

How long a particular Kinobody program depends on the option you’ve chosen. It can last for several weeks or months. The company claims the programs are less time-consuming than a typical workout in a gym.

Where Can I Buy Kinobody?

You can buy Kinobody fitness programs, supplements, gear, and clothing from the company’s official website.

Is There a Money-Back Guarantee on Kinobody Programs?

Yes, there is a 30-day money-back guarantee on Kinobody programs starting from the purchase date, unless you’re a “serial refunder” who has already received refunds from Kinobody in the past.

Does Kinobody Have an App?

No, Kinobody does not have an app. If you want to get more out of your Kinobody programs, you can check out the company’s blog, YouTube channel, or Instagram for all the latest tips, tricks, and program updates.

What Is the Scientific Basis Behind Kinobody's Workout and Nutrition Methods?

Kinobody's methods are grounded in the principles of intermittent fasting and progressive overload in strength training. These approaches are supported by research indicating benefits in fat loss, muscle gain, and overall metabolic health.

How Can Kinobody Be Integrated into Different Lifestyles for Long-Term Fitness Goals?

Kinobody is designed for adaptability, allowing individuals to fit workouts into their schedule and dietary guidelines that don't require drastic changes. This flexibility makes it suitable for various lifestyles, ensuring long-term adherence and success.

Is Kinobody Suitable for Older Adults or Post-Pregnancy?

Kinobody's adaptable nature makes it suitable for a wide range of age groups, including older adults, by allowing modifications to suit individual fitness levels and conditions. For special populations like post-pregnancy, it offers a gentle yet effective way to regain fitness, though it's always advised to consult a doctor before starting any new exercise regimen.

Our Verdict on Kinobody Workout Programs

The right Kinobody workout program depends on individual fitness goals and desires. Numerous reviews of satisfied customers prove that these programs are effective.

But, despite all the media hype and marketing of Kinobody programs, if their exercise programs do not suit you, I recommend you watch our Free "Saiyan Unleashed" Masterclass. In this video, Total Shape coach Benedict Ang reveals exactly how to get incredibly shredded and insanely muscular without being a slave to the gym or restrictive diets.

For a limited time, secure complimentary access to this comprehensive video, offering invaluable insights into both nutritional and workout solutions that can significantly contribute to achieving your fitness goals.

Here are images from its users that are the testimony to their success on this program:

corey koelling before and after

timothy lewis before and after

We Recommend This Instead

Benedict Ang with The Saiyan Unleashed Masterclass Program Overlay

The Saiyan Unleashed Masterclass

Rated With Total Shape's Scoring System

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About The Author

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
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

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2 thoughts on “Kinobody Review
Are the Training Programs Worth the Investment?

  1. I’ve been playing Greek god for five weeks and am considering moving to an upper-lower split. Any advice? Do you think that’s preferable to going through the first two phases?

  2. I’ve been reading Kinobody success stories lately. It got me hooked. I’m going to try one of their workouts and see for myself. Hoping I could get good results like others.

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