Kinobody Warrior Shredding Program Review [2019 Update]


My Kinobody Warrior Shredding Program Review

This program is what got Greg O’Gallagher on the ‘fitness’ map.

I’m positive the Warrior Shredding Program is, and has always been, his best seller, and for a good reason too.

This program is ALL about leaning down slowly (compared to his Aggressive Fat Loss Program – Review of that here) while maintaining, or even gaining, muscle.

The “Warrior” physique is based on Hollywood actors such as Brad Pitt in Fight Club or Christian Bale in American Psycho.

Would you rather watch the video to this article? Click the play button below!


0:00 – 2:09 – My History and Experience With Kinobody

2:10 – Warrior Shredding Workout Philosophies

5:02 – Cardio Workout in Warrior Shredding

7:41 – Warrior Shredding Nutrition Philosophies

10:27 – How to get $20 OFF the Warrior Shredding Program (seriously)Discount Link Here

12:23 – BONUS – How to get the ‘Warrior Shredding Success’ Spreadsheet for FREEDiscount Link:

Subscribe to My Youtube Channel

kinobody warrior shredding program review

My Experience

My brother and I have been following Greg and his content for a couple years now. 

The picture below shows both of our accounts with him:

My Account

My Brothers Account

As you can see, together, we pretty much have all of Greg’s courses (we share passwords… don’t all brothers ;p)

Safe to say, I know almost everything about how Greg lays out his courses and what they are all about.

I’ve also been making videos about Kinobody and his workouts, courses, etc. for a couple of years now on my YouTube Channel.

Anyways, if you’re looking for my testimonial in this review, you won’t find it.

Unlike when I tried Greg’s Greek God Program (review here), I ​stuck with this program for a while. While I didn’t see as much success as I would’ve liked, it wasn’t the programs fault.

It was mine. I wasn’t in the right mindset. I had been dieting for years and my body needed a break.

I still follow a ton of the Warrior Shredding philosophies. It has stuck with me for that long.

With that being said, there are thousands of testimonials for the Warrior Shredding 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.

Radu Antoniu from ThinkEatLift has a great review and transformation story on his results with all of Greg’s programs.You can read his transformation story here.

Warrior Shredding Workout Philosophies

3 Workout Per Week

Greg believes in training ONLY 3 days per week. 

By training, I mean lifting weights, not cardio, which we will talk about soon.

There are 3 workouts.

It looks like this:

Week 1:

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

Week 2:

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

And so on…

The running theme for all of Greg’s products is this:

If you are very busy week to week and making it to the gym more than 3 times per week is tough, then all of Greg’s Programs are perfect for you.

I said it in my warrior shredding program review video and my greek god program review video.

With that being said, 3 days per week is the absolute minimum I would do.

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

However, if I was short on time like I used to be and can only spend 3 days in the gym per week, I’d follow one of Greg’s programs. It’s a great alternative.

Not only that, but, Greg follows Reverse Pyramid Training (RPT) for all of his workouts which gets the workout done even faster.

Mainly, the first two lifts of each workout.

Reverse Pyramid Training (RPT)

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

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

He mainly uses RPT for the first two exercises in the workout, which we should go over now.

Overview of the Warrior Workouts

3 Different Phases

Phase one, the main workout program, is all about hitting the “upper chest, shoulders and upper back/LATs hard.”

Then the subsequent phases are “specialty” phases.

You don’t have to follow them if you don’t want to, but if you’re looking to focus on shoulders or chest, then there are specific routines for just that.

What about legs? 

Greg doesn’t really focus on legs. 

He has the mentality that you should just hit legs once per week and keep them “sleek.” He’s not a fan of “huge” quads, etc.

Cardio and The “BONUS: Accelerator”

There is no “prescribed” cardio for the Warrior Shredding Program.

Greg really emphasizes the importance of walking and being more physically active throughout the week.

Here’s what Greg says exactly:

Greg wants prefers you to walk 40-60 minutes per day rather than doing “traditional” cardio.

However, for those that want to speed up the process, he has some options for you as well.

He calls it the “Warrior Shred Accelerator.”

It’s basically a quick 20-minute cardio workout on the treadmill that you would do directly after your lifting workouts (3x per week).

I won’t go into what the workout is exactly, but it is an option he provides.

There is also another option that occur on Saturdays.

Optional Saturday Workout For Cardio

“The Saturday workout is an optional training session for those who want to push themselves a little harder and experience a slightly faster rate of fat loss. As well, it’s great for those that don’t just want to be strong, powerful and explosive — but for those who want to maintain a solid level of stamina and conditioning.”

There are two versions to this “optional training.”

One that has you do intervals on the treadmill and one that has you do sprints outside (i.e., on a football field).

After said interval training, you would do some ab training and walking.

To sum everything up, here’s what everything looks like, workouts and cardio:

  • Lifting 3 days per week (45-60 min)
  • Warrior Shred Accelerator workout 3 days per week directly after lifting (20 min)
  • Saturday “Optional” Workout (30-50 min)

The plan is simple.

That’s why its effective and works.

That’s it for the workouts.

Let’s get onto the more important content for fat loss: NUTRITION.

Warrior Shredding Nutrition Philosophies

The fat loss nutrition protocols is where this program really shines.

If anything, it’s the bulk of the course and the most important part of it all.

Intermittent Fasting and Refeed Days

Intermittent Fasting

Intermittent fasting — I learned from Greg (along with others).

While there may have been people before Greg who termed the word “Intermittent Fasting,” Greg made it so simple to follow.

I have a very detailed article on intermittent fasting (which you can find here).I won’t go over the specifics here but all you do is skip breakfast and fast for the first 4-6 hours after waking.

The main point of this is to allow for bigger, and more importantly, enjoyable meals.

Here’s what Greg has to say about Intermittent Fasting:

“When it’s time to eat, your friends will see you take down some pretty amazing feasts. They will be blown away that you’re able to eat so much amazing food while losing body fat and sporting a chiseled physique.

Eating big meals will keep you super satisfied. You’ll be able to have your cake and eat it too. This makes life pretty damn great!”

Refeed Days

Unlike Greg’s Aggressive Fat Loss Program (review here), Greg likes to utilize ONE “Refeed Day” per week.

Here’s why:

“The goal of the re-feed day is to assist with maintaining a high metabolism and improving training performance.By doing a weekly re-feed, you will up-regulate leptin — the hormone that controls metabolism, appetite and energy levels.”

Don’t get this confused with a “Cheat Day.”

This is a day that is already planned out ahead of time.

In fact, he wants you to have your Refeed Day every Friday!

I won’t get into the technicalities of how exactly the day is laid out, however, it’s simply a day where you add more carbohydrates into your day on purpose.

Food Choices and What To Track

This training module is awesome and practical.

He has a list of the “best” protein, fat, and carb sources for his program specifically.

He also introduces the 80/20 rule.

“Use the 80/20 principle: 80 percent nutrient-dense foods, 20 percent foods that are calorically empty, aka foods that are not normally allowed on a meal plan.”

This is one of many lists in this module.

He also goes over what foods you should track and ones you shouldn’t like sauces, condiments, etc.

Let’s move onto the calories and macro recommendations.

Calories and Macros

Thankfully, Greg has two options when it comes to calorie and macro recommendations.

This is important because a person who is 300 lbs and a person who is 200 lbs (who both need to drop some weight) will have very different needs.

Therefore, he has two different “paths.”

Let’s look at both.

If you have 20-30+ pounds to lose

This path will take, according to Greg, 6-8 months to achieve the “Warrior” Physique.

It consists of 2 “Growth” Phases and 6 “Fat Loss” Phases.

Growth Phases last 4 weeks and are meant to give you a break at “Maintenance.

This means you will be eating more throughout those 4 weeks to promote muscle growth.

It looks like this:

  • Months 1-3: Fat Loss Phase 
  • Month 4: Growth Phase
  • Months 5-7: Fat Loss Phase
  • Month 8: Growth Phase

The reasoning behind this is that because you have more weight to lose, it will require a bit longer to drop fat while maintaining muscle.

If you want a faster rate of fat loss, check out the aggressive fat loss program.

If you have 10-19 pounds to lose

This path is almost the same as above, just without the 2nd growth phase.

“If you only have 10-19 pounds to lose, you will not require six months of being in a calorie deficit. In fact, you will require only 2-3 months max.”

Diet Tips Based On Your How You’re Feeling

Another great module Greg included in the program.

Think of this as an in-depth FAQ section.

This module is really helpful.

Here are the questions that most people have (and Greg answers each):

  • What to Do if You’re Too Full on the Plan
  • What to Do if You’re Hungry on the Plan
  • Another Quick Tip if You’re Hungry …
  • What to Do if You Go Over Your Calories
  • Can I Go Lower in Protein? I Don’t Like Eating That Much Meat.

Warrior Shredding “Extras”

Along with this great and valuable program are some extra bonus materials.

These include the following:

These are all of the bonuses included in the program. “Developing the Warrior Mind” is a great bonus module!

He also has an “Exercise Video Walk-Throughs” module that looks like this:

Demonstration videos for the MAIN lifts in the program. He also has a “Tutorial Vault” for all his exercises that you can sign up for in the course, for ​FREE.

How To Get $20 Off the Warrior Shredding Program

If you were visit and click on the Warrior Shredding Program course sales page, you would see it for $69.

Proof below:

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

$20 Discount Directions!

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

Choose the following options to get the discount:

  1. Choose Man for the first question
  2. Choose any age range
  3. Choose the “I have a good level of muscle size, but I need to drop fat to reveal muscle definition and six pack abs‘” answer on the Condition question
  4. Choose “My main goal is to DROP FAT slowly” answer on the Goal question

Here’s what it will look like:

1. Choose Man for the first question

2. Choose Any Age Range

3. Choose the “I have a good level of muscle size, but I need to drop fat to reveal muscle definition and six pack abs” answer on the Condition question

4. Choose “My main goal is to DROP FAT slowly” answer on the Goal question

Reminder For Discount

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

Final Verdict on the Warrior Shredding Program

Overall Rating:

4.5 / 5



Cost (with discount)

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

After all, it’s only the fat loss 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.

Get it here.


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