Kinobody Greek God Review [2022 Updated Version 2.0 Program!]

My Kinobody Greek God Review and Greg O’Gallagher

TLDR: If you don’t want to read this long Kinobody Greek God Program Review, I’ll save you some time and say that I do recommend it for those of you who are looking for a minimal (3 day split) and easily accessible lean bulking program. The program does follow the core principles of gaining strength and muscle building and makes it super simple and easy to follow, which is great for a beginner lifter who’s just looking to get started and build strength in the right areas. However, if you’re more experienced or a powerlifter or someone who wants huge legs and isn’t focused too much on aesthetics, look elsewhere as this isn’t right for you. That being said, again, if you’re looking to lean bulk, love intermittent fasting, and want to just training for aesthetics (and get stronger in the meantime), this might just be the perfect lean bulking program for you. Let’s get into it.

In this review, we’ll talk about everything you need to know about it, why I like it, the pros and cons, and a whole lot more.

Greg’s philosophy for “lean bulking“, as well as mine,  is to stay lean while adding muscle and strength with minimal fat gain.

His training programs are almost “hated” among the fitness industry because of his “flashy” marketing. I’ll be honest, some of it is CRINGE, but he knows a lot and the majority of this program is sound.

He focuses on the key compound exercises and muscle groups while also making sure the assistance exercises aren’t overlooked. His muscle building and nutrition strategies are pretty simple. All of his workout routines follow a 3 day split.

He markets this training frequency to be the best for the beginner lifter and the advanced lifter. It’s “all they need.”

While I don’t entirely agree, some of the strongest people in the world only train 3 days per week. It’s not impossible to build a great physique with only 3 days of training. I’ve done it before and so have many others.

If you do choose to go with the Kinobody Greek God Program (GGP), make sure to not fall under the trap of program hopping. If you’re going to follow any program, stay consistent and don’t mess with rep ranges or try different workouts.

Stick with it.

All programs and workout routines (should) follow the basic principles of progressive overload and hitting the body part that you care most about at least 2x per week.

This program does that so it should work, so long as you stay consistent.

Read on to learn the specifics of this program.

Note: This article does contain affiliate links meaning that if you purchase after clicking on said affiliate links, I may receive a small commission. There is no extra charge for you, so if you want to support long reviews like this, consider buying through them.

NEW Update: In my early iteration of this Kinobody Greek God Program Review, there was a special $20 off-link for my readers. Greg is no longer promoting his quiz discount for the Program (GGP). Instead, he’s heavily promoting his new Movie Star Body Program (MSBP). It still has a lot of the same principles that made the original GGP program great. He offers the GGP program still but also has a bundle of both the GGP and MSBP. I still recommend it and you can find both here.

He does all this by only working out 3 days per week and teaches you how in the GGProgram. The Greek God physique is based on Hollywood actors such as Stephen Amell in Arrow or Brad Pitt in Troy.

​Here’s my video covering the changes:

The majority of the greek god program remains the same. Mainly, the nutrition aspects and philosophies.

I’ll cover the changes down below as well if you don’t want to watch the video 😀

The nutrition section of Kinobody Greek God Program remains the same from my original video review.

Timestamps for the video:

• 1:00-4:00 : The Main Philosophies of the Kinobody Greek God Program and my history with Kinobody and his courses.
• 4:00 : Overview of the Workouts (Reverse Pyramid Training)
• There’s a new update. Click here to see the changes in the workouts.
• 6:29 : Overview of the Nutrition Plan (Kinobody IF)
• 9:06 : How to get $20 off the Greek God Program (seriously)$20 DISCOUNT Link
• 10:56 : BONUS – How to get the ‘Greek God Success’ Spreadsheet for FREE

NEW Update: In my early iteration of this Kinobody Greek God Program Review, there was a special $20 off-link for my readers. Greg is no longer promoting his quiz discount for the Program (GGP). Instead, he’s heavily promoting his new Movie Star Body Program (MSBP). It still has a lot of the same principles that made the original GGP program great. He offers the GGP program still but also has a bundle of both the GGP and MSBP. I still recommend it and you can find both here.

My Experience

I’ve been following Greg and his content for a couple years now (back when all of his programs were in PDF format lol).

The picture below shows my account with him:

On my brother’s account, we also have the Warrior Shredding Program. 

So, I pretty much know everything about his courses and how they are laid out. 

I have all of the Kinobody PDF but they are outdated now. Especially the GGP PDF. No videos or updates were available back then, which is now a nice addition that he is using teachable and can add them whenever.

I loved Greg’s philosophy of training 3 days per week. It fit perfectly with my school schedule at the time (more on this later).

As far as my experience with the Greek God Program, I’ve reviewed it about 2 years ago and I thought it was time for an update:

Anyways, if you’re looking for my testimonial in this review, you won’t find it. When I first started the Greek God Program (GGP) years ago, I saw some results with it, but I didn’t know what I was doing back then and changed my routine up a LOT.However, there are thousands of testimonials on the GGP program and you don’t need me to tell you that.

If you’re looking for an amazing transformation story, check out Radu Antoniu’s.

NEW Update: Greg is no longer promoting his quiz discount for the Greek God Program (GGP). Instead, he’s heavily promoting his new Movie Star Body Program (MSBP). It still has a lot of the same principles that made the original GGP program great. He offers the GGP program still but also has a bundle of both the GGP and MSBP. I still recommend it and you can find both here.

Radu Antoniu and his Greek God Transformation

Radu Antoniu from ThinkEatLift has a great review and transformation story on his results of the GGP program.

He’s also done the Kinobody Warrior Shredding program as well. 

Read his transformation story here.

Complete Breakdown Of The Greek God Program 2.0 [UPDATED]

What Changed Exactly from GGP 1.0 to GGP 2.0?

Greg recently updated his Greek God Program. Here’s what changed and what didn’t:

What Changed

• The Main Program
• Two new training style/progression techniques
• Brand New “Three-Day Split” Routine
• Brand New “Neck and Traps” Routine
• Brand New “Leg-Focused” Routine
• New videos for each chapter and lesson
• Took out some lessons to make it less confusing (combined some lessons)
• Still Offers a 30 day money back guarantee

What Didn’t

• the Nutrition Protocols (not a negative)

Let’s go over the “visual” changes real quick.

This is how the first version of the greek god program was laid out:

This is the old layout (GGP 1.0)

This is version 2.0:

This is the NEW layout (GGP 2.0)

If you can’t tell, he’s changed a couple of things.

Section 3: It’s just the workout explanation (no more training video walkthrough).

Section 4: He’s made the MEGA training into 1 chapter instead of 3.

Bonus Section: He’s removed the Zac Effron bonus workout routine and added 2 new routines.

Kinobody Greek God Workout Philosophies

Greg believes in training ONLY 3 days per week. The majority of his bulking programs (i.e., this one and his Superhero bulking program) are 6 months. This means he recommends you follow them for 6 months before trying any of his other specialization routines. That’s the greek god body workout routine for ya.

He mainly focuses on the following exercises for the full “Greek God Physique”:

• Shoulder Presses
• Incline bench press
• Pull ups or Chin Ups
• Sumo Deadlifts

If you are busy and don’t have a ton of time to go to the gym, the Greek God Program is PERFECT for you.

I followed it when I was in school because I was short on time.

Nowadays, I have time to workout 5-6 days per week so I do just that.

However, if I was short on time like before, I would train 3 days per week which is why the GGP is a great alternative for me.

Not only that, but, the program uses Reverse Pyramid Training (RPT) for the entire training program.

Mainly, the first two compound lifts of each workout.

NEW Update: Greg is no longer promoting his quiz discount for the Greek God Program (GGP). Instead, he’s heavily promoting his new Movie Star Body Program (MSBP). It still has a lot of the same principles that made the original GGP program great. He offers the GGP program still but also has a bundle of both the GGP and MSBP. I still recommend it and you can find both here.

Reverse Pyramid Training

I’ve gone over RPT in an article and a couple of my YouTube videos before.

• Leangains Style of RPT
• Mike Matthews Style of RPT

In a nutshell, here’s what Reverse Pyramid Training is and what a typical set would look like for compound movements:

He mainly uses RPT for the first two exercises in the workout. In my opinion, these pyramid sets are a great way to build muscle and increase strength gains. Lifting heavy with compound lifts is a must. He trains each major muscle group this way.

Let’s look a bit closer at other training principles Greg added in the program.

Kino Rep Training (KRT – 2.0 Update)

KRT is new for the Greek God Program. I believe he actually added it to the Superhero Bulking Program as well.

Let’s say you have to do Romanian DB Deadlifts for 4 sets of 10-12 reps.

Here’s what KRT would look like in GGP 2.0:

Set 1: 40 pounds x 12 reps

Set 2: 50 pounds x 12 reps

Set 3: 60 pounds x 12 reps

Set 4: 70 pounds x 10 reps

“Kino” rep training is starting off with a relatively light weight and slightly increasing it each set. It’s for “muscle hypertrophy” according to Greg O’ Gallagher

This is basically just normal pyramid training but we all know how Greg likes to brand things 😀

Here’s what Greg had to say about KRT:

“KRT is a training style I designed to achieve volume gains without draining the nervous system. “

Rest Pause Training (2.0 Update)

Rest pause training is also a new addition to the greek god program in version 2.0.

For lateral raises, you would do the first set for 12-15 reps with a weight that allows you to do so (no cheating).

Rest 15 seconds.

Then immediately do 4-6 reps with the same weight. 

You would repeat this for 2 more times (total of 4 sets total – 1 set of 12-15 reps and 3 sets of 4-6 reps).

“Rest-pause training is an effective training style to maximize muscle growth without having to lift heavy weights. It’s fast, effective and tough as hell!”

Overview of the Greek God Program Workouts

Under “Section 3” is the MAIN workout program.

It’s called the “Kinobody Workout Program for Strength and Density.“

Think of it as Phase 1 of the Greek God Program.

He also has the training videos there in which Greg walks you through the workout and how to do the exercises for each.

Since the update in 2.0, he has removed the training videos. I’m not sure why but they are not there anymore. 

There are also specialization routines once you’ve completed the main S&D program. These specialization routines focus on certain body parts (i.e., chest, shoulder, back, etc.). You can also see his MEGA training which essentially uses a higher rep range for a majority of the workouts.

NEW Update: Greg is no longer promoting his quiz discount for the Greek God Program (GGP). Instead, he’s heavily promoting his new Movie Star Body Program (MSBP). It still has a lot of the same principles that made the original GGP program great. He offers the GGP program still but also has a bundle of both the GGP and MSBP. I still recommend it and you can find both here.

3 Workouts Per Week

There are only 2 workouts (A and B).

You focus on Worko1ut A one week and then B the next and repeat the cycle. 

It looks like this:

Week 1:

• Mon: Workout A
• Wed: Workout B
• Friday: Workout A

Week 2:

• Mon: Workout B
• Wed: Workout A
• Friday: Workout B

Week 3:

Same as Week 1.

Here’s what A and B look like:

New Greek God Workouts (2.0 Update)

The whole program consists of three phases.

Each phase lasts 8 weeks and you should complete all 3 phases before moving onto any of the other routines in the program.

His main goal with GGP is building muscle in the right places. Mainly, the shoulders and chest to get that V-Shape.

I’m not going to show the whole program and all of the progression schemes and notes for obvious reasons.

Nor will I show the specialization routines. I’m only showing the main program because Greg himself has shown it on his YouTube channel before.

Greek God “Neck and Traps” Routine (2.0 Update)

“You can have all the muscle in the world, but if your neck and traps are lacking, it’s going to throw off your whole physique.” – Greg

Greg included this new workout program in GGP 2.0.

For those of you with pencil necks (lol, just kidding), he’s got a plan just for you. 

The plan itself is to be performed at the end of any of your workouts, once per week, utilizing KRT.

Greek God “Leg-Focused” Bonus Routine Routine (2.0 Update)

This leg traing focused routine that Greg includes in GGP 2.0 is all about deadlifts and building muscle, strength, and athleticism in your legs.

The sumo deadlift, bulgarian split squat, and the front squat are the main exercises in this new routine.

And yes, they utilize KRT He doesn’t recommend going past 90% on these because Greg doesn’t want to interfere with recovery.

Greek God Nutrition Philosophies

This is where the program gets a little fancy.

Greg believes that you don’t have to put on a bunch of fat while bulking (as do I).

This is why he cycles his calories in his nutrition program:

Calorie Cycling For Minimal Fat Gain

Its pretty simple.

Eat more on the days you train (about 500 calories over your maintenance calories) and eat less (about 100 cals over maintenance calories) on the days you don’t. That’s the whole nutrition program.

If you’re a former fat guy like me and gain fat way to easily, then there are different protocols to chose from. 

For example, there’s his “Recomposition Protocol” which he explains like this:

The Recomp protocol has you eat in a slight deficit on rest days and a slight surplus on training days.

I didn’t want to show the exact formula because I would be giving away most of the course and it’s modifications (and there are many).

I don’t want to do that in respect for the creator of the course 😀

*********

With the Recomp protocol, your actual muscle gains will be slow, but the fat will be very minimal.

It’s up to you to decide which protocol to go with.

With whatever protocol you choose, each follows intermittent fasting.

Intermittent Fasting

I have a very detailed article on IF (which you can find here).

I won’t go over the specifics here but you basically skip breakfast and fast for the first 4-6 hours. This makes it harder to put on body fat and overeating.

Although it’s not necessary to follow intermittent fasting while on the Greek God Program, he does recommend it.

There’s a lot of speculation that he “stole” IF from Rusty Moore he kind of popularized it. Rusty Moore used to mentor Greg in the past actually. If you checkout any of Rusty Moore’s programs, you’ll see some similarities.

How To Get $20 Off the Greek God Program

NEW Update: Greg is no longer promoting his quiz discount for the Greek God Program (GGP). Instead, he’s heavily promoting his new Movie Star Body Program (MSBP). It still has a lot of the same principles that made the original GGP program great. He offers the GGP program still but also has a bundle of both the GGP and MSBP. I still recommend it and you can find both here.

If you were visit Kinobody.com and click on the Greek God Program course sales page, you would see it for $69.

However, if you go to this link and follow the directions below, you can get the price of $49: 

$20 Discount Directions!

NEW Update: Greg is no longer promoting his quiz discount for the Greek God Program (GGP). Instead, he’s heavily promoting his new Movie Star Body Program (MSBP). It still has a lot of the same principles that made the original GGP program great. He offers the GGP program still but also has a bundle of both the GGP and MSBP. I still recommend it and you can find both here.

The link above will take you to his OLD physique quiz page (his new one is different).

1. Choose Man for the first question
2. Choose any age range
3. Choose the “I’m ‘skinny fat'” answer on the Condition question
4. Choose “My main goal is MUSCLE GROWTH” answer on the Goal question

Here’s what it will look like:

1. Choose Man

2. Choose any age range

3. Choose the “I’m ‘skinny fat'” answer on the Condition question

4. Choose “My main goal is MUSCLE GROWTH” answer on the Goal question.

5. You will end up with the price of $49!

Reminder For The Discount:

Again, to get this discount, you must use his old physique quiz which you can access through this link.

NEW Update: Greg is no longer promoting his quiz discount for the Greek God Program (GGP). Instead, he’s heavily promoting his new Movie Star Body Program (MSBP). It still has a lot of the same principles that made the original GGP program great. He offers the GGP program still but also has a bundle of both the GGP and MSBP. I still recommend it and you can find both here.

FREE BONUS: The Greek God Success Spreadsheet

If you purchase the Greek God Program with the link above or any link on this page, I will send you the spreadsheet that I mentioned in the video above!

All you have to do is send me a copy of your receipt of the Greek God Program and I will confirm it and send you the spreadsheet.

The spreadsheet looks like this: 

Again, watch the video below (10:56) to learn more about the spreadsheet.

Final Verdict: Greek God Program

Overall rating :  4.5 / 5

Pros

• Great for busy people who can only make it to the gym 3 times per week.
• If you follow intermittent fasting, Greg is your guy. He knows his stuff and makes the GGP enjoyable with the nutrition protocols/philosophies.
• Very simple program. Nothing too fancy. He just tells you what works and what doesn’t to build a great physique.
• While simplistic, Greg does offer many variations to his workout programs to help you with your goals.

Cons

• Only includes the bulking part of the fitness journey. You’d have to buy his fat loss programs separately if you wanted to stay in the Kinobody “Ecosystem.”
• Not really for people who are looking to increase their numbers in the “big 3.” For example, if you’re a powerlifter, and your main focus is to build a bigger bench/squat/deadlift, this isn’t for you (this isn’t really a con, but something to note).

Conclusion

At $69, I think the course is a bit overpriced for what you’re getting.

After all, it’s only the bulking portion of the entire fitness journey.

However, at $49 (use this link to get $20 off by following the directions above), that’s a lot better value.

The program is great for anyone who has a busy schedule and needs an effective 3 day per week program.

NEW Update: Greg is no longer promoting his quiz discount for the Greek God Program (GGP). Instead, he’s heavily promoting his new Movie Star Body Program (MSBP). It still has a lot of the same principles that made the original GGP program great. He offers the GGP program still but also has a bundle of both the GGP and MSBP. I still recommend it and you can find both here.