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Greek God Workout (Build a Perfectly Proportioned Physique)

Michael Garrico
Published by Michael Garrico | Co-Founder & Marketing Director
Last updated: July 11, 2023

The Greek god physique is among the most desired body types in the world. Both superstars and regular people seek to acquire this look.

What's the best way to build such a physique? And what workout makes you acquire the Greek god physique?

As a fitness trainer, I went through a vast amount of research to know the Greek gods, their description in terms of physique, and the best workouts you can perform to achieve that Greek god physique.

In this article, I will provide my findings on a Greek god physique workout program, exercises you can perform, and the diet and supplements to build a Greek god's body.

Quick Summary

  • You must perform key workouts such as squats, deadlifts, bench presses, and overhead presses to obtain the Greek god's appearance. These workouts will assist you in gaining muscle mass in all the right regions.
  • A Greek god's physique is lean, balanced, and athletic, with well-defined arms and shoulders, lean legs, abs, and a broad chest and back.
  • To build a Greek god physique, you must exercise hard 4+ days weekly in various rep ranges, consume protein and a nutritious diet, and train with extreme intensity and attention.

Greek God Physique Workout Plan

The back muscles of a bodybuilder with a Greek God 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

Workout Program A

A person doing deadlifts for a Greek god workout

Workout 1:

  • 3 sets of 6 repetitions of the conventional deadlift
  • 3 sets of 10 repetitions of the leg press
  • 3 sets of 8 repetitions of the incline bench press
  • 3 sets of 10 repetitions of the dumbbell shoulder press
  • 3 sets of 10 repetitions of EZ bar curls

Workout 2:

  • 3 sets of 8 repetitions of neutral grip pull-ups
  • 3 sets of 10 repetitions of weighted dips
  • 4 sets of 8 repetitions of barbell squats
  • 3 sets of 12 repetitions of hamstring curls
  • 4 sets of 15 repetitions of calf raise

Workout Program B

A person doing trap bar deadlifts for a Greek god body

Workout 1:

  • 3 sets of 8 repetitions of the trap bar deadlift
  • 4 sets of 10 repetitions of Incline dumbbell press
  • 4 sets of 12 repetitions of lateral raises
  • 3 sets of 10 repetitions of EZ bar curls
  • 4 sets of 12 repetitions of the overhead triceps extension

Workout 2:

  • 3 sets of 8 repetitions of barbell squats
  • 3 sets of 10 repetitions of neutral grip pull-ups
  • 3 sets of 8 repetitions of military press
  • 4 sets of 15 repetitions of calf raise
  • 4 sets of 15 repetitions of leg raise

Workout 3:

  • 4 sets of 8 repetitions of bench press
  • 3 sets of 10 repetitions of one arm dumbbell row
  • 3 sets of 12 repetitions of reverse fly
  • 3 sets of 20 repetitions of dumbbell lunges

Workout Program C

A bodybuilder doing hamstring workouts

Workout 1:

  • 3 sets of 8 repetitions of stiff leg deadlift
  • 3 sets of 12 repetitions of hamstring curls
  • 3 sets of 10 repetitions of the upper back row
  • 3 sets of 12 repetitions of cross cable reverse flyes
  • 4 sets of 10 repetitions of cross-cable triceps extension

Workout 2:

  • 3 sets of 8 repetitions of dumbbell chest press
  • 3 sets of 12 repetitions of decline cable chest press (lower pecs).
  • 4 sets of 10 repetitions of dumbbell lateral raise
  • 3 sets of 12 repetitions of EZ bar curls
  • 4 sets of 15 repetitions of the calf machine

Workout 3:

  • 4 sets of 8 repetitions of dumbbell military press
  • 3 sets of 8 repetitions of T-bar chest supported row
  • 3 sets of 12 repetitions of cable lat push down
  • 4 sets of 15 repetitions of leg raise

Workout 4:

  • 3 sets of 8 repetitions of the barbell squat
  • 3 sets of 8 repetitions of hip thrust
  • 3 sets of 12 repetitions of leg extensions
  • 3 sets of 15 repetitions on reverse hypers.

Exercises To Build a Greek god physique

A bodybuilder doing a Farmers Carry workout

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

Characteristics of a Greek God Physique

A Greek god statue white marble

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.

Greek God Physique Measurements and Proportion

A buff male measuring his biceps

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 Golden Ratio

A bodybuilder with a Greek body flexing

It all starts with the golden ratio, which bodybuilders use to describe a person's aesthetics according to their waist and shoulder proportions.

The 1:1.618 is the ideal shoulder-to-waist ratio.

Multiply the measurement of your waist by 1.618 to get your ideal measurements.

For example, if you have a generally bigger waist, you must work extra hard on the upper body to attain the golden ratio.

“Today's bodybuilding is about possessing a zero waistline and veins across the body, while the golden ratio is about creating substantial legs and getting as muscular as possible.”

- Ishaan Arora, Certified Strength & Conditioning Specialist

Greek Gods Diet Program

A close up shot of a Greek God diet

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.

The Macros

Close up shot of protein food


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 for a Greek God Physique Workouts

A close up shot of powder suplpements

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.

2. Protein Powders

Protein powder on spoons and bowls

Protein powders can assist you in consuming enough protein in your diet to meet your daily requirements.

When training hard for muscle gain and body fat percentage reduction, you should ingest 1.6g of protein per kilogram, perhaps more if dieting [4].

While protein-rich foods for muscle gain (eggs, lean meats, dairy, etc.) are essential, protein powders can enhance your diet by delivering quick, digestible protein to your system.

When selecting a protein powder, look for one that is mostly protein, as many "high protein" powders are also heavy in carbohydrates, lipids, or both.

If you're searching for a protein powder, seek one with at least 25-30 g of protein per serving and 120-170 calories per serving.

3. Caffeine or Pre-Workout Supplements

Close up shot of creatine powder

Caffeine and pre-workout supplements are helpful because they can improve energy, mental focus, and your capacity to exercise hard and intensively for extended periods [5].

Caffeine is a potent stimulant that is a key element in virtually every pre-workout (and, aside from plain sugar, it is the main active ingredient).

These can be useful if you are short on energy and require an extra boost, but they can be misused and disrupt sleep routines, or they can be used as a band-aid solution to battle bad sleep and restore habits.

Consuming 150-300g of caffeine 30-40 minutes before a Greek god physique workout might provide the extra push you need, but if you consume too much, you may feel jittery, dizzy, or have a faster heart rate (as it's a stimulant).

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4. Beta-Alanine

While beta-alanine causes you to feel tingling, its performance advantages are not acute.

Beta-alanine works by boosting carnosine synthesis, which buffers acidic build-up in the muscle groups and allows you to push harder and for longer periods [6].

While studies indicate that good beta-alanine is effective, it will take around a month to experience its results.


How Long Does It Take To Get a Greek God Physique?

It could take ten to twelve months to develop a Greek god physique. If your diet and exercise are to absolute perfection in pursuing the Greek god physique, you can achieve it in a few months.

Which Greek God Is for Muscle?

The Greek god for muscle is Hercules. He was Zeus's son and the ruler of all gods. He was also known for his extraordinary strength and muscular physique.

Who Is the Strongest Physical Greek God?

The strongest physical god is Zeus. In Greek mythology, Zeus is considered the most powerful god because he possesses strength and wisdom.

Supplementing the Greek God Workout Routine

So, now that you understand that to look like a Greek god, you must work hard on your physique growth, don't waste any more time, and begin working out.

Incorporate the workouts mentioned above into your routine, eat healthily, get enough rest, and use the best post-workout supplements for recovery after your workouts.

After putting them to the test, the supplements proved effective by offering a faster recovery for our next workout session.


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