How to Get That Greek God Physique: Body Proportions, Genetics, Workout Program, and Nutrition Tips
There is no question that the Greek God's physique is one of the most sought-after body types in the world. Celebrities and regular people alike all want to achieve this look. It's not hard to see why - with its chiseled features and athletic build, it's easy to see why many people consider it the epitome of male beauty. This article will discuss everything you need to know about getting that Greek God physique. So whether you're a celebrity or just an everyday person looking to improve your body composition, read on for all the information you need! We will cover body proportions, genetics, nutrition, training, and timeframe. We will also provide 3 sample workout routines and a sample nutrition plan.
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What mindset is required to achieve the Greek god physique?
Transforming the human body into a piece of art will take tremendous effort! Those that are weak-willed and give up easily will not make it! Achieving the statue-like physique is a lifestyle change that requires dedication, consistency, and above all else, PATIENCE!
You must be willing to make short-term sacrifices for long-term gain. That might mean saying no to going out with your friends on the weekends so you can get in an extra workout or sleep. It might also require changing your eating habits and giving up some of your favorite foods.
But let me tell you from experience, it is so worth it when you see your hard work pay off! Imagine the feeling when you are walking on a crowded beach and know all eyes are on you! They look at you filled with admiration, grief, and jealousy as your success is a painful reminder of their own mediocrity.
That's what it feels like to achieve the Greek god physique!
Now that you know what it takes, are you willing to do the required work? If so, then let's get started!
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What body proportions are required for the greek God's physique?
Suppose you look at the physiques of the Spartan warriors from the movie 300. Or, if you look at the masterpiece of Michelangelo's statue of David or the shapes of Marvel's Captain America. Like any other famous art depicting Greek gods, you will notice that they all share specific proportions. They are typical with a big back, well-developed traps, rounded shoulders, and a narrow waist. This V-shaped torso is considered the ideal body type by many people. To achieve this look, you must ensure that your shoulder width is significantly wider than your waist, which will give you the illusion of a narrower waist and a broader chest.
What body fat percentage would you need to get the greek God look?
Another critical aspect of the Greek God's physique has well-defined muscles. This means you must have low body fat, so your muscles are visible, typically having a body fat percentage under 14,15 percent and lower for men!
What role does genetics play in achieving the greek God's body?
Genetics, unfortunately, plays a role in achieving the Greek God's physique. Some people are blessed with better genetics than others. That doesn't mean you can't reach the look if you don't have perfect genetics. It just means that it might be a little harder for you. You have a head start if you have parents or grandparents who were athletes or had well-defined muscles.
The good news is that even if you don't have perfect genetics, there are still things you can do to improve your chances of achieving the Greek god physique. Nutrition and training are both key factors that we will discuss in more detail below.
What foods do you need to build the physique of Greek gods?
Nutrition is vital for achieving any physique, but it is essential when trying to reach the Greek God look. That is because you need very low body fat to show your muscles. To do this, you must ensure that you eat a healthy diet with plenty of protein and vegetables. You should also avoid processed foods, sugary drinks, and unhealthy fats.
How much protein do you need to eat to achieve the Greek God physique?
Protein is essential for building muscle, so you must ensure that you eat enough of it if you want to achieve the Greek God look. The amount of protein you need depends on your weight, but a good rule of thumb is to eat 0.8 to 1gm of protein per pound of body weight. So if you weigh 200 pounds, you should eat 160-200 grams of protein daily.
Want to find out whether you need to introduce protein shakes into your diet? You can find out by clicking here!
What are the best exercises to achieve the physique of Greek gods?
You can do many exercises, and the selection will depend on multiple factors like the number of weekly sessions, how much time you can put towards training in a given session, your ability to recover, your food intake, and others!
You must do a few essential exercises to achieve the Greek God look like the deadlift, squat, bench press, and overhead press. These exercises will help you build muscle in all the right places.
What shall I do if I fail on my journey? I am only human, after all?
If you read some of the stories in Greek mythology, you will notice that even the greats like Hercules and Achilles had their moments of weakness! They were only human, after all.
But what made them unique is that they never gave up! They always got back up and tried again until they achieved their goals.
Sometimes you can not do it all alone, and that's fine. In that case, surround yourself with like-minded individuals who inspire and push you forward!
You can also always reach out to us, book your free consultation and discuss a strategy that will ensure you are supported on your training journey and doing the right thing to get that greek god body!
Book your free strategy call!
What is the timeline for achieving the greek God physique?
The timeline for achieving the Greek god physique depends on many factors such as your age, genetics, starting point, and training experience. It will take less time to complete the look if you are younger. The same is true if you have good genetics and a starting point closer to the Greek God physique. On the other hand, if you are older or have bad genetics, it might take longer to achieve the desired look.
Some of our training clients managed to get their results in 8-10 weeks!
These programs are created to help you build aesthetic proportions! They give special attention to every major body part to build the ideal physique! Achieving the greek god build is never easy but with these workouts, your chances to succeed will be much higher! Imagine looking like Brad Pitt from the movie Alexander the Great! How insane would that be!?
Greek God Body Workout Plan 1
This greek god body routine is for those who can not hit the gym more than twice a week! You will also have to accept that achieving the greek god physique with only 2 sessions a week in the gym is pretty much impossible, but perhaps you have the genetics of one in a million and can pull it off!
If you are already at greek God, then perhaps maintaining your muscle mass and god physique is possible with two well-structured weekly workouts. Still, someone who needs to focus on muscle gain and improve their body composition drastically will be unable to do so with this volume.
This program will focus on major muscle groups by prioritizing mostly compound movements that target multiple muscle groups, which should help you with your muscle gain goals!
Workout 1
Conventional Deadlift: 3 sets of 6 reps
Leg Press: 3 sets of 10 reps
Incline Bench Press: 3 sets of 8 reps
Dumbell Shoulder Press: 3 sets of 10 reps
Z Bar Curls: 3 sets of 10 reps
Workout 2
Neutral Grip Pull-Ups: 3 sets of 8 reps
Weighted Dips: 3 sets of 10 reps
Barbell Squats: 4 sets of 8 reps
Hamstring Curls: 3 sets of 10 reps
Calf Raises: 4 sets of 15 reps
Greek God Body Workout Program 2
This program optimizes your muscle growth with just three weekly workouts! It is a lower volume program but provides enough stimulus to spur muscle growth. It is ideal for people with minimal training time—picture students preparing for their finals or busy dads with a CEO role.
Workout 1
Trap Bar Deadlift: 3 sets of 8 reps
Incline DB Press: 4 sets of 10 reps
Lateral Raises: 4 sets of 12 reps
Z Bar Curls: 3 sets of 10 reps
Overhead Triceps Extension: 4 sets of 12 reps
Workout 2
Barbell Squat: 3 sets of 8 reps
Neutral Grip Pull Up: 3 sets of 10 reps
Military Press: 3 sets of 8 reps
Calf Raises: 4 sets of 15 reps
Leg Raises: 4 sets of 15 reps
Workout 3
Bench Press: 4 sets of 8 reps
Single Arm Dumbell Row: 3 sets of 10 reps
Reverse Fly: 3 sets of 12 reps
Dumbell Lunges: 3 sets of 20 reps
Greek God Body Workout Plan 3
This program is for those who can afford to train four times per week! It is crucial to understand that the higher the frequency of your training, the more intelligent your programming needs to get so that you minimize the risk of injury while at the same time optimizing muscle growth. After a particular volume, you reach a rate of diminishing returns which means that more is not always better! If you want to increase muscle mass and reduce body fat, you have to be the smartest worker in the gym, not the hardest!
Workout 1
Stiff Leg Deadlift: 3 sets of 8 reps
Hamstring Curls: 3 sets of 10 reps
Upper Back Row: 3 sets of 10 reps
Cross Cable Reverse Flies: 3 sets of 12 reps
Cross Cable Triceps Extension: 4 sets of 10 reps
Workout 2
DB Chest Press: 3 sets of 8 reps
Cable Chest Press (decline, lower pecs): 3 sets of 12 reps
DB Lateral Raise: 4 sets of 12 reps
Z Bar Curls: 4 sets of 10 reps
Calf Machine: 4 sets of 15 reps
Workout 3
DB Military Press: 4 sets of 8 reps
T Bar Chest Supported Row: 3 sets of 8 reps
Cable Lat Push Down: 3 sets of 12 reps
Leg Raises: 4 sets of 15 reps
Workout 4
BB Squat: 3 sets of 8 reps
Hip Thrust: 3 sets of 8 reps
Leg Extensions: 3 sets of 12 reps
Reverse Hypers: 3 sets of 15 reps
What should the intensity of my greek god physique workouts be?
Suppose you are doing a 6-month mesocycle for the greek god body program for two weekly sessions. That is how you would adjust intensity:
Week 1 & 2 - 2 reps short of failure
Week 3 & 4 - 1 rep short of failure
Week 5 - 0 reps left in the tank
Week 6 - fail on the main movements (except the highest risk ones, like you don't want to break your back on the conventional deadlift)
Suppose you are doing a 6-month mesocycle (applies only to Greek God Body Workout Program 2 & 3). That is how you would adjust the intensity:
Week 1 & 2 - 2-3 reps short of failure
Week 3 & 4 - 1-2 reps short of failure
Week 5 - 1 rep short of failure
Week 6 - 0 reps short of failure (feel free to fail on the last set)
As you can see from the structure above the goal is to achieve progressive overload week over a week until you peak on week 6. After that, you would do a deload week (50% volume and 75% intensity from week 6). This will help you optimize the process of gaining muscle without reaching a level of diminishing returns during your fitness journey!
Greek god body program - Important notes
Important note 1
People often pay too much attention to tempo, which is unnecessary and complicates your ability to track. So I advise executing each rep with the same form through a full range of motion, controlling the eccentric if you can pause 1/2 a second during the isometric, and performing the concentric more explosive but with complete control!
Important note 2
How to know whether your workout intensity is optimal for putting on muscle mass and building a god-like physique?
I woke up without feeling anything in the muscle I trained the day before - next session increase intensity (weight on bar or volume, which can be an added set or perhaps extra reps)
I woke up a bit sore. When I moved, I felt a bit of tightness in the muscles I worked, but I fully recovered before training the same muscle group again - you are at a perfect intensity. No need to change anything!
My soreness has exceeded 72 hours - you might want to consider reducing the intensity just slightly by 5-10% (you can minimize intensity by dropping the weight on the bar or reducing the number of reps per set)
I am still sore in the same muscle I have to train again today - you should most definitely reduce your workout intensity by 20%
Important note 3
Programming is like art. If you do great, you get a Picasso, and if you mess it up, you get a stick figure. The smaller the frequency of your training, the less critical the programming, and the more frequently you train, the more important it becomes! When doing only 2-3 sessions a week, you do not need to worry if you squat on Sunday and Deadlift on Thursday, as you have more than enough time to recover between workouts. On the other side, if you train five times per week, do a t-bar row today, and have a deadlift programmed the next day, you need to look into your programming! If you don't know why you need to chat with a fitness professional before you risk an injury! So pay attention to the following.
The Greek god diet plan!
Discussing nutrition without context is extremely difficult because it is very individual. Each person will have a different calorie intake. Some people might have to bulk for months and some need to go on an intense cut to achieve the dream look! Some important general tips are:
Tip 1 - Hit your daily calorie goal! You can calculate it for free here! Understand that getting the gree god body is a marathon, not a sprint, so the sooner you get dialed in, the better!
Tip 2 - Eat a lot of protein (1.8g-2g/kg of your BW). Prioritize your total daily protein intake. You should have about 2-3 grams of leucine per meal, which you will get in about 30 grams of high-quality protein! Anything under that is a waisted meal, in my opinion! However, if possible, know that having 4-5 servings of protein daily within the 25-40 gram range every 4-5 hours is superior for optimizing muscle gains!
Tip 3 - Pay special attention to intra-shakes and post-workout meals to maximize muscle protein synthesis and glycogen replenishment! Eat within 1- 1&1/2 hours after your workout! Utilize that meal as your body is primed to absorb carbohydrates!
Tip 4 - But suppose you are on a mission to lose fat. Get in enough fibers, but do not overdo vegetables, specifically when bulking! That can limit the amount of food you can eat, especially complex carbs that fuel your body and support your ability to gain muscle! In that case, vegetables are your friend as they will make you feel fuller due to their high fiber content. They are also fantastic as you can eat almost as much as you want and remain in a calorie deficit as they are not calorie-dense foods!
Tip 5 - Get enough healthy fats (0.8-1gm/kg of your BW) from olive oil, avocados, fish, nuts, etc. Going too low on carbs can negatively affect your natural testosterone levels and recovery!
Tip 6 - Greek Gods always had a sweet tooth, so do not feel guilty about including some healthy snacks like dark chocolate, berries, or honey in your diet! (Don't overdo it as you still need to hit your daily calorie goals!")
Issues of modern men, that ancient Greeks did not face!
Us males are under constant attack by chemicals that cause endocrine disruption! These chemicals interfere with our hormones and can lead to a host of issues like low testosterone levels, poor sleep quality, muscle loss, fat gain, and brain fog! There are ways to naturally decrease exposure to such chemicals, however, that is not always enough! You might be one of those people who simply need support from an endocrinologist to get the most out of your effort to get the ideal physique! Before you start your journey to become the next greek god please check your blood work to find out what your total and free testosterone levels are!
To read more about whether you need testosterone optimization therapy, click here!
Need help structuring your Greek god physique workout and diet plan?
If you want to achieve the Greek God physique and need help with your workout and diet plan, our team of experts at Fortius Dubai can help you achieve your fitness goals. We offer both personal and online training services. Contact us today to book your free consultation!
Want to find out more about our client's success stories? Click here!
So now that you know that to look like a Greek god, you need to put in a lot of work on your physique development, don't waste any more time, and get to work! I hope you found this article helpful and will have great results in your journey towards looking like one of the ancient Greek sculptures!
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