Greek God Workout (Build a Perfectly Proportioned Physique)

The Greek god physique is recognized for its lean, strong, and balanced framework, with no one muscle group overemphasized compared to others.

We've all seen and envied the Greek god physique.

The training routine below is intended to make you look and feel like a Greek god.

This program is demanding, but so is the desire to have a physique like that of a Greek god.

“Achieving a perfect Greek god body demands dedication, perseverance, and consistency. You may get your perfect Greek god physique by following suitable training and diet routines, plus supplementation and changes in lifestyle.”

- Robert Carter, Certified Personal Trainer & Sports Writer

Exercises for pure Greek god body strength and power:

• Single dumbbell snatch
• Push press
• Back squat
• Conventional deadlift
• Farmer carry
• Hip thrust
• Sled work

Exercises for Greek god legs:

• Deficit deadlift
• Front squat
• Dumbbell stiff-leg deadlift
• Split squat
• Leg extension
• Dumbbell Romanian Deadlift
• Leg curls

Exercises for a Greek god chest:

• Incline bench press (dumbbell)
• Barbell bench press
• Weighted push-up
• Dips
• Cable chest flyes

Exercises for a Greek god back:

• Pull-ups
• Weighted chin-ups
• Seated rows
• Bent-over rows
• Face pulls
• Kroc rows

Exercises for Greek god shoulders: 

• Upright rows
• Seated military press
• Reverse cable flyes
• Lateral raises
• Front straight-arm push-downs

Exercises for Greek god arms:

• Overhead rope triceps extensions
• EZ bar preacher curls
• Triceps press downs
• Reverse barbell curls
• Bicep 21's

The following features define the Greek god body:

• A Great Shoulders to Waist Ratio: Broad shoulders and a small waist are essential to the Greek god physique.
• Built Upper Body Musculature: In addition to strengthening the muscles in your shoulders and back, you should focus on your forearms, biceps, chest, and triceps. This will make your body look more prominent and proportionate.
• Low Body Fat Percentage: Being sufficiently lean to make your muscle groups look prominent and defined is essential. Because muscle adds structure to your physique, you may look nice with 15% body fat but strive for 10% to 12% to look your best.
• Muscular Legs: A set of well-developed legs helps you achieve the X-shape: big shoulders, a small waist, and a built lower body.
• Symmetry: The final component of the puzzle is attaining proper balance and not allowing the same muscle group to dominate. Symmetry necessitates a balanced training method and accurate progress tracking.

Fortunately, you may follow certain basic principles to establish what measures you should strive for to develop a Greek god physique.

Sandow's Grecian Ideal

A noticeable V-taper back is an excellent first step, but it is certainly not the only thing required for a Greek god physique.

As previously said, substantial muscular growth is among the prerequisites for a Greek god physique.

You must add mass to your arms, shoulders, and legs, increasing the back and dieting for a slim waist.

The Grecian Ideal was devised by Eugen Sandow, the pioneer of modern bodybuilding, as a blueprint for the optimum proportions for an aesthetic physique.

He calculated the figures by measuring the ratios of sculptures in various museums.

Soon after beginning his symmetry experiments, Sandow discovered a pattern and concluded that the ideal proportions are based on basic math.

To establish your perfect proportions (in a flexed condition), use the Grecian Ideal to do the following circumference calculations:

• Upper arms - 2.5 times the diameter of the wrist
• Shoulders - 1.618 times the waist circumference (the golden ratio)
• Chest - 6.5 times the wrist circumference
• Thighs - 1.75 times the knee circumference
• Calves - equivalent to upper arm circumference

The Greek god physique depends mostly on what you eat. Muscles do not grow on their own; they require nutrition.

If you want to reach god level, you can't keep eating packaged and manufactured foods or indulging in absurd cheat meals.

For god-like physical composition, you must keep your nutrition in check. This includes eating as many whole foods as possible.

We like to follow the 80/20 rule, which indicates that 80% of your diet should consist of excellent, clean, natural foods. The remaining 20% isn't too good. 

Here are some fundamentals to get you started.

First determine your BMR or Basal Metabolic Rate. Your BMR represents your basic calorie demands for survival, such as breathing.

There are various formulae; however, the Mifflin - St Jeor formula is the most efficient and accurate.

The equations are as follows:

Men (both Imperial and Metric):

• BMR = (4.536 times your weight in pounds) + (15.88 times your height in inches) - (5 times your age) + 5
• BMR = (10 times your weight in kilograms) + (6.25 times your height in centimeters) - (5 times your age) + 5

Women (both Imperial and Metric):

• BMR = (4.536 times your weight in pounds) + (15.88 times your height in inches) - (5 × your age) - 161
• BMR = (10 times your weight in kilograms) + (6.25 times your height centimeters) - (5 times your age) - 161

You must consider your degree of exercise. You'll need additional calories since you'll be training like a god. As a result, multiply the BMR by 1.55.

This is likely on the low side, so you should up the calorie count. Also, keep in mind that this is merely an estimate. It will bring you close to your needs, but you must monitor and modify it as needed.

The final step is to decide whether you want to add, maintain, or lose weight.

Maintaining your body weight is simple: multiply your BMR by 1.55.

To lose fat and reduce weight, subtract 300-500 calories to lose body fat while minimizing muscle loss.

If you'd like to add weight, you should increase your caloric intake by 300-500 calories daily to gain muscle mass while decreasing body fat accumulation.

Keep it easy, and don't attempt to rush it; otherwise, you'll either burn too much muscle or acquire too much body fat.

Protein

Protein will be your primary focus when it comes to macro counts. This is in charge of muscle growth, so you'll need lots of it.

Aim for 1.8-2.2g of protein per kilogram of body weight. You can eat on the lower end if you are gaining weight.

If you're cutting, you'll want to consume the upper end because the extra amino acids can retain muscle and stimulate healthy body composition [1].

Fats and Carbohydrates

Fat consumption should account for at least 20% of total calorie intake but should start at 30%. The rest will be made up of carbohydrates.

You may change the carbs and fats if necessary, as long as you don't dip below 20% fat.

Also, while deficient carb diets may be beneficial for reducing or maintaining weight, they are ineffective for muscle growth [2].

Supplements may be beneficial in meeting your nutritional requirements, particularly while exercising hard and reducing calories for the Greek god physique.

The supplements listed below can help you and have been proven to benefit lifters substantially.

1. Creatine

Creatine aids strength and power-based activities by supplying quick muscle energy [3].

When lifting heavy weights, your body must use creatine or Adenosine Triphosphate (ATP) for muscular contractions.

Having more creatine (already present in the body) in your system helps guarantee healthy creatine storage in the muscle groups.

Furthermore, quality creatine can attract water into the muscle, increasing blood flow and nutrient delivery to muscle tissue.