Greek Body Workout & Diet Plan – Fitness Volt

Steve Reeves in Hercules (1958)Brad Pitt in Troy (2004) and Gerald Butler in 300 (2006) All of them have one factor in frequent – a tattered construction accepted by the Greek gods.

It’s no secret that the Greeks have excelled of their sports activities. The truth that notable sporting occasions such because the Olympic Video games and Superbowl for bodybuildingOlympia is known as after a peninsula in southern Greece and is a testomony to their athletic and athletic prowess.

The Greek gods have an ideal affect on the game of bodybuilding. And no, we’re not speaking right here about an epiphany or an oracle prediction. Eugene Sandow, often known as The daddy of contemporary bodybuildingWith a tape measure in his again pocket, he visited native museums and measured sculptures of Greek deities to evaluate their bodily dimensions.

The five-foot-nine-inch bodybuilder had the next measurements:

  • Biceps: 18 inches
  • Calves: 18 inches
  • Chest: 48 inches
  • Waist: 30 inches
  • Higher leg: 27 inches

foolish issues: The Mr. Olympia Cup is known as after Eugene Sandow.

The our bodies of the Greek gods are a murals. They’ve the correct amount of muscle mass, definition, symmetry, and performance. The latter is normally lacking from some Hollywood makeover packages that focus solely on aesthetics. Nevertheless, do not anticipate the identical from a Demigod. Having an Atlas decrease his again whereas lifting the load of the heavens (represented by a stone) on his shoulders could be embarrassing, in any case.

A person with an stomach muscular plate, well-kept V-Taper, and conditioning blocks is categorized as having a Greek divine physique. Nevertheless, this feat is less complicated mentioned than carried out.

subsequent studying: How one can Construct a V-Taper – Coaching Information & Vitamin Suggestions

How one can construct the physique of a Greek god

Greek god

for you The Journey of Remodeling the Physique of the Greek God It’ll rely in your present health degree and physique composition. Physique composition is essential as a result of the Greek gods had well-balanced and symmetrical our bodies (as depicted by their statues). If you’re six toes tall and have massive legs and a small again, your program will differ from that of a person who’s 5 toes eight inches tall with a decrease physique and again.

look baffled? don’t worry. We have you lined. Listed here are the steps to observe to seem like a Greek deity:

1. Shed physique fats

Do not forget that Greek god with a bulging waistline and double chin? Sure, we do.

Zeus, Poseidon, Ares, Apollo, and many others. had been completely carved on the stomach, muscular chest, again, shoulders, arms and decrease physique. We would let you know about their sharp jawlines if it wasn’t for his or her thick, curly beards.

Whilst you needn’t peel to the bone to seem like a Greek god, it’s best to goal to be within the 8-10 % physique fats vary.

2. Construct muscle mass

Muscular athletic man

No surprises right here. You will have to extend muscle mass to strengthen your physique and enhance your magnificence. However, it’s a must to just remember to do not flip right into a lump of meat. You have to keep your performance whereas including quantity.

As well as, if issues aren’t difficult sufficient, you have to monitor your physique proportions and ensure that there aren’t any underdeveloped muscle teams. Arnold defined the significance of consistency and steadiness when he mentioned:

Once I went to coach with my hero, Reg Park, he pulled out a tape measure and measured the calf and biceps. “Arnold, your calves are 19 inches, and your biceps are 21 inches,” he mentioned. Chances are you’ll win Mr. Universe like this, however you’ll by no means go to the tip. You have to construct up your calves. Each step you’re taking is elevating a 250-pound duck. So, to develop, you are going to must be as heavy as attainable, and you may have to do 10 to fifteen units each day.”

Nevertheless, you needn’t go all the best way to Mr. Olympia to qualify for the physique of a Greek god. The truth is, it might sound blasphemous, however many of the opponents within the IFBB Professional League Open haven’t got Greek divine aesthetics anymore.

Associated: weight achieve calculator

a. Enter the golden ratio in your physique

The golden ratio is the irrational quantity (1 + the sq. root of √5)/2, usually denoted by the Greek letter ϕ or τ, and is roughly equal to 1.618. Though illogical, the Greeks famous that the golden ratio gives essentially the most aesthetic ratio of the perimeters of a rectangle.

Moreover, the golden ratio is believed to control pure legal guidelines corresponding to the form and proportion of the human physique and even the expansion sample of crops.

We all know what you are questioning – all this chatter in regards to the golden ratio is okay, however how does it translate to constructing a Greek divine physique?

For a slender man to attain the golden ratio, his shoulder width have to be 1.6 instances the dimensions of his waist. Though this will sound rudimentary, this will probably be your first step in the direction of constructing a V-shaped taper.

Additionally, it doesn’t finish right here. Having your shoulders 1.6 instances the dimensions of your waist will get you very far in your quest to construct the physique of a Greek god. As Arnie mentioned earlier, it’s a must to enhance your physique proportions to have a flowing physique.

B. Enter the Greek proverb

Staying true to his nickname, “the daddy of contemporary bodybuilding,” Sandow gave us a Greek proverb.

In response to the best, for a person to construct a superbly proportional physique, he has:

  • Your shoulders ought to be 1.6 instances your waist (the golden ratio)
  • The flexed biceps ought to measure 2.5 instances your non-dominant wrist
  • Your chest ought to be 6.5 instances your dominant wrist
  • The flexor calves ought to be the identical measurement because the flexor biceps
  • Your higher leg ought to be 1.75 instances bigger than your knee

3. Reconfigure

Now, everybody who needed a Greek divine physique wouldn’t begin from scratch. If you have already got the muse and strong construction, chances are you’ll have to reorganize a number of issues.


Individuals within the 15-20 physique fats proportion vary will wish to enhance their coronary heart exercise and scale back their calorie consumption to introduce a calorie deficit. A calorie deficit happens if you devour extra energy than you eat in a day.

However, in case you are underweight and wish to bulk up, it’s best to observe a calorie surplus food regimen, which implies consuming extra energy than you expend in a day.

You ask how do I do know in case you are underweight?

Though it isn’t foolproof, a physique mass index (BMI) is among the greatest methods to find out if you have to achieve, lose, or keep physique weight. BMI compares your weight along with your top to find out in case you are over or below or the correct weight in your top.

This is what your BMI readings point out:

  • weight reduction = 18.5 or much less
  • regular weight = 18.5 – 24.9
  • obese = 25 – 29.9
  • Fats = 30 or extra

Try our BMI Calculator To see in case you are at a wholesome weight.

4. Restore this system

Regardless of how laborious you prepare or what number of energy you eat (or do not eat) a day, you will by no means see the needle budge in the correct course till you’ve got given your physique sufficient time to get well out of your exercises.

To construct muscle mass and eliminate the spare tire, you want a minimum of seven to eight hours of sleep every night time. Furthermore, be happy to go to the therapeutic massage parlor to do some deep tissue work to hurry up the therapeutic course of.

MUST READ: 8 methods to hurry up restoration after coaching

Greek God Physique Train Program

Constructing a construction that offers you an opportunity in opposition to Hercules is not any joke. You’ll apply a minimum of 5 days every week within the Greek Divine Physique Transformation Program. Of the 2 relaxation days, one will probably be an lively relaxation day the place you have to do a minimum of half-hour of cardio. The second could be an non-compulsory relaxation day, the place you could have the choice to change into a settee potato, however that’s clearly not really helpful.

This is what the Grecian physique exercise break up would seem like:

  • Monday: legs
  • Tuesday: Arms and Abs
  • Wednesday: chest
  • Thursday: lively relaxation
  • Friday: again
  • Saturday: Shoulders and frowns
  • Sunday: relaxation

Monday: legs

Tuesday: Arms and Abs

Wednesday: chest

Thursday: lively relaxation

  • half-hour of low-intensity cardio like swimming, jogging, dancing, and many others.

Friday: again

Saturday: Shoulders and frowns

Sunday: relaxation

  • Elective 30-minute cardio session

The Greek God’s Physique Weight loss program Program

diet program
food regimen program

Weight loss program is among the issues that’s usually missed in Greek God Transformation Program. It is smart to not speak about it. Nobody expects Zeus to sit down down six instances a day to eat rooster breasts, broccoli, and rice.

Nevertheless, you possibly can by no means construct a Greek goddess on a hamburger food regimen, regardless of how laborious you prepare or what number of wrestlers you set to relaxation contained in the Colosseum.

Have you ever ever been to one among these Greek eating places? Their menu is stuffed with entire meals which might be wealthy in diet. Most dishes have a excessive protein supply, veggies, and sophisticated carbohydrates on the aspect. I eat there a number of instances every week and I received first-hand why these guys are in such good condition.

Step one in designing your food regimen program ought to be to search out your whole every day power expenditure (TDEE). It’s essential to then divide your whole energy into macronutrient targets to hurry up the progress of your transformation.

Greek food regimen plan

Whilst you might discover a Greek god physique constructing food regimen on-line, the reality is that the majority of them is not going to be just right for you. Do not get us mistaken. We do not imply there’s something mistaken with you.

For the food regimen to be efficient, it have to be custom-made based on your present physique weight, physique fats proportion, and life-style. Therefore, a random food regimen pulled from the web is not going to be just right for you.

If you cannot design a food regimen program for your self, looking for assist from knowledgeable with a confirmed monitor file can prevent time, cash, and energy.

Issues to think about whereas designing your food regimen plan:

  1. Do not make drastic adjustments to your food regimen from day one. Ease into your new food regimen as a substitute of leaping into it.
  2. In response to consultants, 3,500 energy make up a pound of physique fats. In response to this, it’s best to minimize 500 energy out of your food regimen per day to lose one pound per week. However, including 500 energy will end in an additional one pound per week. [1]
  3. In case your objective is to extend muscle mass, it’s best to eat between 1.8 and a couple of.2 grams of protein per pound of physique weight.
  4. 30% of energy ought to come from fats.
  5. Carbohydrates ought to make up the remaining energy.

paying off: High 10 breakfast concepts to extend muscle measurement and energy


Though you should not anticipate to kill the nemean lion after following the twelve-week Greek Godly food regimen and physique exercise plan, you will be in your approach to trying like a superbly mastered Greek god statue by the tip of your coaching interval.

Keep in mind, whereas following the Greek food regimen and physique train program, you have to be in your toes. Continuously monitor your progress and make adjustments if you suppose issues aren’t going your method. good luck!


  1. Webb, Densi, Ph.D., RD. Say goodbye to the 3500-calorie rule At present’s Nutritionist vol. 26 No. 11 p. 36. November 2014