The program was created by Greg O’Gallagher who runs the Kinobody website along with his popular Youtube and Instagram accounts. He is very much a Marmite character in the fitness industry due to his persona. I personally like the man, he gives solid advice on fitness and nutrition and he may love himself a bit but then again, who doesn’t?
Greg outlines the main principles of his training in the downloadable PDF, which in a nutshell are as follows;
- Push your first meal back 4-6 hrs upon rising.
- Use black coffee, green tea or sparkling water during the fast to make it easier and more enjoyable.
- Train 3 times a week alternating between a workout A and a workout B.
- Train with full intensity in the 4-8 rep range to build maintainable muscle.
- Don’t overdo the volume, maximum 15 sets per workout.
- Eat big, tasty and filling meals – no tiny meals 6 x a day.
My experience with this program has been fantastic. I’m the worst person of all time for program hopping but whenever I get onto a Kinobody program I give it at least 12 weeks. I always end up reverting back to Greg’s programs as they always offer some of the best results with the least effort, ideal for a lazy former student like myself.
Whilst there are obviously some great programs with all the work already done for you like Stronglifts 5×5 and Wendler 5/3/1 – Kinobody’s Greek God Program ticks all the boxes for me. After testing the program for the majority of the past 2 years I have definitely built up a strong opinion on it so I’ve drafted up the best and the worst points of the program.
- Reduced volume, very little delayed onset muscle soreness (DOMS).
- Easily Maintainable muscle is built.
- You get to eat great meals, no food group is off the table so long as it fits your macros.
- All exercises and macros are laid out for you.
- Strength gains come thick and fast due to working muscles more than once per week.
- Very easy program to stick to, no 100 rep supersets, boring chicken and rice or morning 2 hour cardio sessions.
- FAQs, program road map and 3-day split bonuses are included in the package.
- No physical copy available.
- More recipes could be included.
- No spreadsheet to track progress included like in the Stronglifts or Wendler programs.
This program is a great way to build strength and muscle without having to be in the gym 24/7 and fits with my ethos of minimalist training perfectly. I’d recommend this program to anyone. As it comes with a full money back guarantee there’s no real risk involved.
If you would like to purchase a copy of the Kinobody Greek God program then click here.
If you don’t have the funds available then check out my free minimalist training plan post over at My Take on Life for my version of the program.