The Perfect Male Body and 5 Exercises to Build It

Perfect Male Body

Kinobody is about building the an amazing physique without having to live in the gym.

There is no need to build a huge bodybuilder type physique unless you’re trying to attract Snookie from Jersey Shore.

With that being said, there is a perfect male body workout you should follow to build an awesome physique. It incorporates only the most important exercises that build muscle in all the right areas while staying lean. The Warrior Shredding Program stays true to these philosophies.

Let’s face it, you never see big bodybuilders starring in Hollywood action movies anymore. This is because this look is ‘cheesy‘ and is not considered attractive to women.

The action stars of today achieve an ideal male physique and have a GQ look to them. They have a ‘decent‘ amount of muscle but not close to enough to be considered bulky.

According to several studies on what the ideal male body looks like, “The physique of a slim waist, broad shoulders and muscular chest are often found to be attractive. A near-universal sexually attractive feature of a man is a V-shaped torso: a relatively narrow waist offset with broad shoulders.

We wanna look like GREEK GODS!

Ideal Male Physique

Body Ratios of the Ideal Male Physique (aka Perfect Male Body Measurements According To Height)

The perfect male body ratios are:

  • Waist – 45-47% of height
  • Shoulders – 1.618x waist
  • Arms – identical size of neck circumference
  • Chest – 10-12″ greater than waist

Now lets take a 5’10 individual as an example:

  • Waist: 31.5-33″ (45-47% of your height)
  • Shoulders: 51-53″ (waist x 1.618)
  • Arms: Same as Neck (roughly 15.5-16.5″)
  • Chest: 42-45″ (10-12″ bigger than waist)

Now that you have an idea of what ratios to hit, let’s talk about the perfect male body workout…

The 5 Exercises You Need To Build A Body Of A Greek God

1.) Incline Dumbbell Bench Press

This is my favorite chest exercise! It effectively builds the chest with a focus on the upper chest.

The upper chest is the most important area for guys to develop as it exudes a masculine appearance. When bodybuilders overdevelop their lower chest it looks like they have boobs.

In addition, a well developed upper chest creates a sweet line down the middle of the chest.

You should aim to be able to do this exercise with 100% of your bodyweight for 6 reps. If you weigh 160 lbs then you would work up to 80 lbs dumbbells per hand for 6 reps.

I perform this exercise with two 125 lbs dumbbells for 6 reps (I’m 170 lbs).

An alternative to this would be the Incline Barbell Bench Press.

Perfect Male Body Workout

2.) Weighted Pull-ups

Pull-ups/Chin-ups are by far the best back building exercise out there and are great for building a V-Shaped Torso.

You should strive to be able to perform at-least 12 strict (full range of motion) pull ups in a row. I have built up to 20 consecutive pull-ups in a row and my back development is CRAZY (pull-ups get 100% credit for my back development which is why I included them in the perfect male body workout).

The trick to doing more pulls ups is to actually train with weighted pull ups, using a high-quality weight belt.

I had to start doing them only once per week because my back kept on growing! Granted, this was after I built up to 120 lbs attached for reps.

3.) Standing Overhead Press

Building great shoulders on a natural lifter is tough. I attribute all of my shoulder size to getting ridiculously strong on the overhead press.

Build up to your body weight for reps and you’ll have some boulder shoulders!

In combination with the overhead press, I like to add in extra volume with lateral raises. This exercise is great at hitting the medial deltoid.

This will add width to your shoulders thus increasing your shoulder to waist ratio.

4.) Barbell Curls

Pull ups alone will not build up our arms enough. We need to add in some extra barbell curls to really get our arms to pop and bring them closer to the ideal ratio size.

Perfect Male Body Shape

5.) Plank

The plank is a great exercise to strengthen your transverse abdominals (TVA).

The TVA is like your corset muscle – it keeps your stomach pulled in tight and aids in stabilization.

The goal to hit here is 3 consecutive minutes with perfect form.

Once this becomes easy you can either raise your forearms up on a stability ball OR put your feet in suspension bands – my personal favorite.

The perfect male body workout that incorporates these 5 exercises is:

1a) Incline DB Bench Press: 3 sets x 5-7 reps

1b) Pull-ups (add weight if necessary): 3 sets x 5-7 reps

2) Standing Overhead Press: 3 sets x 5-7 reps

3a) Bar Dips (add weight if necessary): 3 sets x 6-10 reps

3b) Biceps Curl Variation: 3 x 6-10 reps

4) Plank: 3 sets x 60 seconds (contract abs as hard as possible)

This workout was designed with the Greek God physique in mind (which physique is right for you?)

Perfect Male Body Workout Notes

  • Stick with the given rep ranges if you are looking to add muscle size
  • If you just want to add muscle density than you can lower the rep ranges to 3-5
  • Perform this workout 2-3x per week on non consecutive days
  • 1a and 1b means you perform a set of 1a, rest, then perform a set of 1b, rest, and repeat for desired sets
  • If you need to add muscle to your legs you can perform 3 sets of 4-6 reps of squats or deadlifts
  • If you are looking to drop a little bit of extra fat then the Warrior Shredding Program is going to be the best fit for you
  • If you are ready for the next stage of strength and muscle building, make sure to check out the full Greek God Program here
*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

Your Kino Question For The Day: Which of the exercises we discussed do you need to focus on the most? Which ones do you need help with? Let me know in the comments below.

To access the Perfect Male Body routine in a course format, Click Here.


  1. Joe on July 1, 2016 at 4:17 pm

    What’s the rest time between sets for this Perfect Male Body Workout Routine?

    What’s the rest time if changing reps per set to 3-5 to add muscle density?

  2. Alexandru Catalin Dragan on March 23, 2016 at 6:09 pm

    I call bullshit . Post a video of you incline benching 125’s @ 170 lbs body weight for 6 reps .

  3. DB on January 17, 2016 at 12:27 am

    Is the arm measurement flexed or relaxed?

  4. Jack Williams on December 27, 2015 at 12:45 am

    This is really good. I was wondering though why there is this version of the Greek god workout and another one that requires payment. Are they very different? Would the same results be roughly achieves with this?

  5. tom smith on April 30, 2014 at 10:00 am

    Hey Greg im currently cutting and im following your advice on dieting with a calorie surplus and doing just enough strength training to maintain muscle mass. would it be ok to do this workout 3 days a week on none consecutive days or would this be over raining hitting the muscle groups 3 days a week. Thanks in advance.

    • Greg on April 30, 2014 at 1:52 pm

      Yes that would be fine for the first 3-4 months.

  6. Thom on April 19, 2014 at 1:27 am

    For the shoulder measurement does that mean around the outside of the shoulders?

    • Thom on April 19, 2014 at 1:31 am

      Also what about hips and thighs?

      • Greg on April 20, 2014 at 1:18 pm
        • Thom on April 20, 2014 at 6:27 pm

          I am wondering what measurements are needed in the lower body to be in proper proportion to the rest of the body. Your main article has ratios for the upper body but not the lower body. Hence my asking about the hips and thighs. It is no good having the upper body of a god if you have chicken legs, or elephant legs.

          • Greg on April 21, 2014 at 8:35 pm

            Yes…I go mostly by look with the legs. You can tell easily if your legs are underdeveloped or overdeveloped. I’d say your thigh measurement should probably be around 70% of your waist.

    • Greg on April 20, 2014 at 1:18 pm


  7. Thomas on April 11, 2014 at 3:33 am

    Hey Greg.
    I’ve started you’r hacking the pull up routine, and just realized my arms is flaring a bit forward when doing pullups (working with 22.5 kg / 49 lbs for 5 reps).. My elbows are not pointing straight to the sides, but more like a 45 degree forward..
    Would you recommend dropping the weight down and work with my BW or just lower weight, and my arms straight out to the sides, or just keep working the weight, with my elbows pointing forward?
    I just don’t want to waste a lot of time, doing the pullups wrong with this workout, since the volume on the rest of the muscles is a bit lower than usual, and i really want my back to fire up, so i can go for the human flag and one arm chin/pull’s in a “near” future!
    Great work man, cheers!

    • Greg on April 11, 2014 at 2:24 pm

      I’d have to see a video to see what you mean.

  8. Nacho on February 18, 2014 at 5:53 pm

    This is a great workout, i’m going to try and stick with it unlike other workouts XD
    One question, i workout at home and i don’t have a bench, can i replace the incline db bench press with decline weighted push up?? or what else can i replace it with??

    Thanks man!!!

    • Greg on February 19, 2014 at 1:12 pm

      Yes that’s a good substitute.

  9. Alex on December 25, 2013 at 10:55 am

    – Stick with the given rep ranges if you are looking to add muscle size

    – If you just want to add muscle density than you can lower the rep ranges to 3-5

    In the Dual Pyramid Training you said that the right approach to building size is by lifting heavy weights in a low range of reps,and to define them the rep ranges need to be higher and the weights lighter.Well here it’s exactly the opposite or i don’t get it right…Can you please explain this?

    • Greg on December 25, 2013 at 12:57 pm

      “In the Dual Pyramid Training you said that the right approach to building size is by lifting heavy weights in a low range of reps,and to define them the rep ranges need to be higher and the weights lighter.”

      This is completely not true. Never said that. High rep pump training builds quick muscle size via more fluid. This does not make your muscles more defined. This muscle growth only accounts for a small percentage of overall muscle size.

  10. chris on November 18, 2013 at 6:56 am

    are the measurements for the Greek god look still accurate here Greg?

    • Greg on November 19, 2013 at 9:33 pm


      • chris on November 20, 2013 at 6:44 am

        what about for warrior physique looks? measurements?

        • Greg on November 20, 2013 at 12:27 pm

          All the measurements are contained in the warrior physique shredding program.

  11. Andreas on November 17, 2013 at 6:15 am

    Hey Greg

    What do you think about doing 9-15 reps instead on this routine?

    • Greg on November 19, 2013 at 2:17 pm

      Not as effective! Better overall strength and muscle gains in the 4-8 rep range.

  12. Ryan on November 11, 2013 at 10:08 am

    Hi there. How much rest between sets? 90 seconds?

    • Greg on November 11, 2013 at 8:05 pm

      About 2 minutes. You can do 90 seconds if you feel recovered by then.

    • Justin on February 20, 2014 at 6:35 pm

      between 60 and 90 seconds between each set is sufficient…best to get a timer

  13. josh on November 9, 2013 at 2:23 am

    is it okay to do
    – incline barbell bench for upper chest?
    – flat close grip for triceps?

    do this 2-3 times a week. will i overtrain? i heard that you shouldnt bench flat and incline on the same day. and you should bench only once a week. is this true??

    what if i go for both exercises on every monday and thursday?

    • Greg on November 9, 2013 at 1:11 pm

      Yeah you can do both those movements twice per week on the same day. That’s perfectly fine.

  14. Andreas on November 1, 2013 at 6:06 am

    What do you think about the old school 8 x 8? with short rest 30-60 second rest?

    • Greg on November 20, 2013 at 12:55 pm

      Very high volume. 3-4 sets is more than enough!

  15. Eric R on October 31, 2013 at 9:26 am


    Where exactly do you take your waist measurement? At hips, belly button, smallest part of torso, etc.? And do you flex your abs as well?

    Thanks man.

    • Greg on October 31, 2013 at 4:01 pm

      Bellybutton and I keep my stomach relaxed. Breath out but don’t suck in

  16. Andreas on October 18, 2013 at 6:35 pm

    Chin upps or pull-upps? wich would suit this routine best

    • Greg on October 19, 2013 at 8:46 pm

      Both are great! I prefer chin ups or hands facing eachother chin ups.

  17. Andreas on October 15, 2013 at 12:11 pm

    Could i do this routine in a type of split instead of full body?
    and what do you think about this approach?

    Day 1
    Squat 3×4-6
    Incline dumbbell bench press 3×5-7
    Dips 3×6-10
    Lateral raises 3×6-10

    Day 2 Rest

    Day 3
    Deadlift 3×4-6
    Bicep curl 6-10

    Day 4 Rest

    Day 5 Day 1
    Squat 3×4-6
    Incline dumbbell bench press 3×5-7
    Dips 3×6-10
    Lateral raises 3×6-10

    • Greg on October 15, 2013 at 7:47 pm

      Yes, that would be fine as well if you prefer. If you’re a newb you’ll make better gains hitting your muscles and lifts with greater frequency. If you’re more experienced then the split will work well.

  18. Andreas on October 9, 2013 at 7:07 pm

    Hey Greg

    i can now do 7 reps on incline dumbell press with the heaviest dumbells on the gym :) after a few weeks on this routine. what should i do now? my gym dosent have any heavier dumbells.

    • Greg on October 10, 2013 at 12:13 pm

      I’d recommend switching to incline barbell bench press.

  19. chris turner on October 9, 2013 at 4:44 pm

    what waist size should i be at?? i am 5 foot 7 inches?? please help

    • Greg on October 9, 2013 at 5:33 pm

      45% of height, ideally! do 67 inches x 0.45

  20. Ellie on October 7, 2013 at 5:25 pm

    would you recommend going to failure of these exercise and sets?

    • Greg on October 8, 2013 at 9:39 am

      Stop 1 rep before failure.

  21. Andreas on September 30, 2013 at 6:00 pm

    Could i substitute Plank with some other abdominal exercies? i don like static exercies :P what kind of exercise would you recommend instead and set/reps?

    • Greg on September 30, 2013 at 6:16 pm

      You can do abs wheel roll outs

  22. Jansson on September 25, 2013 at 3:21 am

    Would you recommend straight sets or pyramid sets with this routine?

    • Greg on September 25, 2013 at 2:37 pm

      Both can work well. I prefer reverse pyramid if you have been training for at-least 6 months.

  23. Jansson on September 20, 2013 at 5:12 am


    1. My gym dont have a belt to put weights on while doing dips and chin-ups, any suggestions how i can put weight on while doing dips and chin-ups without a belt?

    2. Could i alternate between doing chins-ups and pull-ups each workout or do you think i should just stick to one of them?

    3. How long would you recommend following this routine?


    • Greg on September 23, 2013 at 3:54 pm

      1. I’d recommend bringing a belt or asking your gym manager to acquire one.

      2. Stick with one variation for at-least 6 weeks otherwise you won’t be able to progress in strength very well.

      3. 12 weeks.

      • Andreas on October 11, 2013 at 12:22 pm

        Hey Greg.

        What routine would you recommend after this routine?

        • Greg on October 13, 2013 at 1:10 pm

          You can do the daniel craig workout or dual pyramid workout from this site.

  24. Jansson on September 8, 2013 at 8:17 am

    When would it be good to start adding weights when doing chin-upps and dips?

    • Greg on September 8, 2013 at 10:31 am

      I recommend adding weight to chin ups and dips when you can do about 8 reps bodyweight.

  25. Jansson on September 5, 2013 at 6:50 am

    Could i do Chin-upps instead of Pull-upps?

  26. Jansson on September 4, 2013 at 5:26 am

    What are good strenght goals for squat and deadlifts?

    • Greg on September 4, 2013 at 11:51 am

      Deadlifting 2x bodyweight for 3 reps is good. And squatting 1.8x bodyweight for 3 reps is good.

  27. Ellie on September 4, 2013 at 5:01 am

    What exercise could i do instead of dips? im to weak so i cant do i dip. And what exercise could i do instead of deadlift? i do legpress instead of squats.

    • Greg on September 4, 2013 at 11:49 am

      You can do close grip bench instead of dips. And you can do romanian deadlifts with dumbbells.

  28. Andreas on September 3, 2013 at 2:56 pm

    1. Why is there any type of shoulder press in this routine?

    2. Would you recommend pull ups instead of chins ups or alternating between them each workout?

    • Greg on September 4, 2013 at 11:48 am

      It’s a beginner routine so we’re focusing on the core lifts. The shoulders will get plenty of work from incline presses, pull ups and lateral raises.

  29. Jack on September 3, 2013 at 11:23 am

    I wanna get a body like Nelly. How would I do that?

  30. Jhonllery on August 13, 2013 at 2:29 pm

    I’ve learned a lot! Thank you so much for the very detailed and informative work pal! Keep it up! Salute!

  31. rewant sharma on August 12, 2013 at 9:55 am

    hey i am a normal person but find myself lean .i dont go to gym and never been there an 18 . my height in 5″ 11′ and weight is 64 kgs .i want a greek god body and like ur post .i do exercise at home .so can u sugest some exercise for home work out for me so i can buil it up ..thankx

  32. josh on August 4, 2013 at 4:49 pm

    What if your waist is too small in comparison to your height? I am 5″10 with a 28-29″ waist.

    • Greg on August 5, 2013 at 9:38 am

      I wouldn’t worry too much about it! Focus on building strength and muscle through proper training and nutrition. Overtime your waist will thicken up.

  33. Sam Sharma on July 5, 2013 at 5:46 am

    How long will it take until you see significant results?
    Another question, how long will it take for some muscles to shrink, as my traps and legs are too big in comparison to the rest of my body… basically what exercises will i have to avoid for not creating any further growth.

    • Greg on July 6, 2013 at 10:29 pm

      You’ll see great results around the 8-12 week mark. As you lean down you will lose excess size on your legs and traps. And when you add muscle to the other areas, your legs and traps will appear smaller.

  34. Radu on July 5, 2013 at 4:19 am

    Hi Greg, great website!

    Only one question: Should arms be flexed when I measure them?

    • Greg on July 6, 2013 at 10:28 pm

      Yes measure with flexed arms but not after a workout. You don’t want to measure with a pump.

  35. Rajiv Rai on May 29, 2013 at 9:12 am

    do u know about…i m a member of its Inner Circle…right now my Pr’s are
    Bench Press-75kg

    following this program for 1 year…my quads ,my leg and my Butt…have grown really Big…but my upper Body is lagging a Lot… i have only 13.5 inch biceps..

    my daily diet includes 5 whole raw eggs,1.5 liter milk,indian thali 2 times,nuts,and 2 bananas…all distributed 6 times a day…

    so my BF is 19%…and as u say u should have 11-15% BF… do u think i shoul leave stronglifts program…which i have been following for 1 year and follow ur above program…Please Help..
    i really want to get that PHYSIQUE of a super hero and look like u …as i want to get to participate in the Model Hunt…after 2 months..for that i need a body like U

    • Greg on May 30, 2013 at 9:50 am

      I would recommend following the workout routines found in my Kinobody Muscle Building Course. It may take 4-6 months of training, but you will be able to correct your physique imbalances, add a bunch of strength and muscle to your upperbody and lean down to a low body fat. This will give you the muscular model physique you are after.

  36. Get lean body not bulky ?? on May 26, 2013 at 7:13 am

    […] Kgs. I am skinny and my belly is so fat. I was browsing kinobody site and came upon this article Perfect Male Body | Kinobody Fitness Systems It gave me idea bout golden ratio and browsed it on other sites. Believe me guys this will bring […]

  37. Dominic on May 25, 2013 at 4:32 am

    Hey Greg, loved your site and now I am a great fan :D HAHA

    Back to the topic,my weight right now is 64.5 KG and my height is 5’8″.
    Using your article I calculated my ideal body measurements which are as follows:

    waist 30.8″ – 31.7″
    Shoulders 50″ – 51.7″
    Chest 41″ – 43″

    I am planning to get 16″ biceps.
    Are these measurements correct? Also I need to know more about ideal weight and how much size should I aim for legs ?

    • Greg on May 25, 2013 at 10:28 am

      Those are elite measurements! If you attained them you would look like a superhero/greekgod. Aim to get the waist down to 31″ and bring your chest and shoulders and arms as close as possible. Don’t have a specific measurement for legs. You want them to be proportionate and strong but not too big.

  38. Tedjo on May 12, 2013 at 11:18 am

    Hi Greg,

    I’m planning to do this routine on Monday, Wednesday and Friday. Since my first goal is to burn fat (right now My BF is 23-24%), I’m going to do HIIT following by cardio 60-70% heart rate on Tuesday, Thursday and Saturday. Sunday will completely my rest day.

    What do you think Greg?

    • Greg on May 13, 2013 at 8:36 am

      If you can stick to it, that should be an effective plan. Make sure to get your diet in order as well.

      • Tedjo on May 16, 2013 at 6:22 pm

        Can you suggest me the diet plan?

  39. Martin on May 7, 2013 at 9:48 pm

    Hey Greg, just to let you know the video you had up for measurements isn’t working, can you recommend another video?

  40. Fares on April 30, 2013 at 6:30 pm

    I started a new program where I do this routine on day 1, your cardio and abs program (with the HIIT, steady state and 3 an exercises in between) on day 2, and then rest on day 3. And then repeat. I feel guilty taking two rest days a week though. If I’m getting a lot of rest and eating all the right things, can I skip a rest day for better results?

    • Greg on May 1, 2013 at 5:42 pm

      Sure! Don’t go too intense on the extra session though.

  41. Gokul on March 26, 2013 at 10:55 am

    Hi Greg,
    I am trying to attain a body similar to yours. Do you have 16 inch arms cold and flexed at 180 pounds or even bigger? How about your waist and chest stats? Do you measure your body fat with skinfold calipers?

    • Greg on March 27, 2013 at 10:18 am

      16.25″ arms, cold flex. Right now around 185-190 lbs. Waist is around 32.5″. Chest is around 44-45″. I can estimate my body fat percentage pretty well. I’m on a cut right now, going to lean down to 180 ish pounds and bring my waist down to >32″.

  42. Thomas on March 5, 2013 at 6:02 am

    I like the thought of those ratio’s, but i must admit, the shoulder ratio 1.618, is a bit exact.. why not just make it 1.62? or hell, even 1.6 (: ? anyways, its nice to have something to strive for. I was just wondering, are there any “goal measurements” for legs? both quad/hams and calves ?

    • Greg on March 5, 2013 at 8:20 pm

      haha good point! It’s actually very scientific though. The 1.618 ratio is the golden ratio and exists all around us. As well, the 1.618 was found to be the most attractive. If you can hit 1.6, then you’re pretty much set. As long as your within ear shot.

  43. Ed on March 2, 2013 at 5:58 am

    For building the ‘golden ratios’ , what program do you reckon would achieve this the best? This routine, your muscle building course strength and density routine or visual impact?
    Thanks alot :)

    • Greg on March 2, 2013 at 12:26 pm

      Strength and Density Routine in the Muscle Building Course. This is the program I created after doing everything else and fine tuning my workouts for several months.

  44. Chris on January 2, 2013 at 10:45 am

    Hey Greg!
    Can I do this workout first, and then your Cardio and Abs on one day? Or is that to much?

  45. Beau on January 1, 2013 at 8:38 pm

    Where do you prefer to set the bench for the incline press? How many degrees? I’m worried I’m working my shoulders more than my chest.

    • Greg on January 2, 2013 at 12:13 pm

      Between 30-45 degrees. Keep you shoulders back and chest high and you should be good.

  46. Mike on November 10, 2012 at 1:10 pm

    Are there any ratios for legs? I only see upper body here. It wouldn’t look good on any guy if he had a bulky upper body but skinny legs.


    • Greg on November 11, 2012 at 2:08 pm

      For legs aim to get your calves the same size as your flexed arm or no more than 1″ smaller than your flexed arm. Try and get your thigh measurement around 1.5x the size of your flexed arm. Flexed arm aim to get it 1/2 the size of your waist measurement.

  47. David on October 25, 2012 at 5:27 pm

    Thanks Greg! You’re amazing!

  48. David on October 25, 2012 at 2:43 pm

    Should I stick to this lean diet while doing this routine? And have the “Justin Timberlake” body in the end?

    Breakfast – Protein Shake (250-300 calories and 30-40 grams of protein)

    Lunch – Protein Shake (250-300 calories and 30-40 grams of protein)

    Snack – piece of fruit

    Dinner – Lean Meat, Veggies, Salad

    Snack – 2 hard boiled eggs

    • Greg on October 25, 2012 at 3:17 pm

      Yep! That sounds like a great fat loss diet. You can probably add some starches to the dinner on workout days. I would recommend 50-100 grams of carbs in the form of potatoes, yams or rice.

  49. anssi on October 12, 2012 at 3:22 am

    is this good workout for beginner?

  50. anssi on October 10, 2012 at 5:20 am

    Hi. I’m a beginner so should I do more reps?

    • Greg on October 10, 2012 at 10:23 am

      6-10 reps is good for a beginner.

  51. drew on September 21, 2012 at 7:30 am

    Does it matter which type of pull-up I do? I noticed the picture shows the guy doing a mixed grip (one hand facing in, the other out).

    • Greg on September 23, 2012 at 2:24 pm

      For this program I recommend doing standard pull ups or chin ups. Both hand facing towards you or away from you.

  52. Ivan on June 11, 2012 at 3:20 pm

    No exercise for biceps?

    • Greg on June 12, 2012 at 10:15 am


      Biceps get plenty of work and stimulation from pull ups / chin ups.

  53. Dan on June 7, 2012 at 11:42 pm


    Thanks for sharing the greek god workout routine.

    I’ve been doing it for 6 months and have already noticed improvement in my chest, shoulders and back, but my arms (biceps) seem not to be growing.

    Would it be ok to replace the pull-ups on Wednesdays with chin-ups instead?

    • Greg on June 12, 2012 at 10:02 am


      Yes. That’s fine. Perhaps add some extra arms training (dumbbell curls, rope extensions) once per week.

  54. Izzy on May 18, 2012 at 1:24 am

    I really like this routine as it seems simple and easy to follow. Do you think I could use this year round? It should be possible as I am a beginner and can take a break every 8 weeks to avoid plateau. Also in one of the previous comments you said not to go to failure. Since this routine is for hypertrophy I thought it would be neccesary to fail so to fatigue muscles?

    • Greg on May 19, 2012 at 7:01 pm


      There is no need to go until failure to build muscle. By stopping short of failure you can pour more energy into your subsequent sets which will help build more muscle. You can do this routine year round but I prefer to mix things up every now and then.

  55. Ash on May 13, 2012 at 9:46 am

    “If you aren’t squatting and pulling from the floor, you are not truly lifting so don’t offend those of us who are really lifting”

    Yes I suppose to you we are just pathetic weaklings ‘moving’ our weights .

    Whilst I respect honour and dedication to any discipline, don’t offend the majority of us (who are not bodybuilders/powerlifters) with such arrogance.

    • Greg on May 17, 2012 at 10:46 am


      Well said man. Everyone has their own goals and reasons for why they train. It’s ridiculous to impose your own beliefs onto them.

  56. Jose on March 15, 2012 at 10:41 pm

    do you start with the heaviest weight possible or do you gradually increase the weight every day you go to the gym??

    • admin on March 20, 2012 at 1:51 pm


      Use a weight that challenges you from the very beginning and strive to increase the weight every week.

  57. Todd on March 4, 2012 at 12:52 pm

    I am older then most of your followers (38). I am 6’4 and 218 lbs. I have never been able to build mass. I have been fustrated over the years. I have made the push to get back into “fighting” shape and gave myself a goal to reach by summer. I was hoping for at least 200 lbs and maybe 10% body fat. My last body fat check was 18.5% and I have NOT been eating well (trying to cut back on beer too!!!) Do you think it is realistic in my ancient state to reach this by using your method?

    • admin on March 10, 2012 at 9:37 am


      Diet is going to be the most important factor for your right now. Get your diet in check and you will start to reach 10% body fat.

  58. pawel on October 21, 2011 at 2:22 am

    I’m 6’1 but I use the metric system so it is difficult for me to work out the perfect measures in centimeters. I am tall slim but have wide shoulders naturally. not much muscle though. Would appreciate your time and help to figure out how much muscle I should put on. My weight is just approx. 148 Pounds :(. have a very fast metabolism….

  59. Leslie on September 21, 2011 at 5:19 am

    Hey man, what is your opinion: is it better to take the protein shake between the workout and cardio OR after the cardio. Protein should be taken about 30-60 minutes after the workout and the cardio itself takes up to 50 minutes, so I’m pretty unsure about the timing.

    • admin on October 3, 2011 at 7:36 am

      Take the protein shake after the complete workout (including cardio)

  60. James on September 20, 2011 at 8:50 pm

    Hey Greg,

    If I follow this work out and a proper diet would it be possible to lower body fat without doing cardio and just doing this 3x per week? I’m pretty lean just trying to lose alittle flab on the belly to expose my six pack but also want to add some size to my muscles to fill out more currently 5’7 145lbs in the normal weight range. I have definatly plateaued taking a week off and looking to restart Fresh with a new approach I can stick to.

  61. Lloyd on August 31, 2011 at 11:43 am

    Think I’m going to stop flicking between all the different work outs and stick to this. Looks simple and effective. Going to run this Monday, Wednesday, Friday. With HIIT followed by LISS on Tuesday, Thursday and possibly Saturday.
    This is definitely enough volume right? Suitable for someone with only 1 year of weight training behind them?


    • admin on September 6, 2011 at 9:20 am


      Good call man! One of the biggest mistakes I made in my early training years was switching programs every 2 weeks. It takes time to reap the benefits of a particular program. If you keep doing something different your body doesn’t have a chance to adapt and improve.

    • admin on September 6, 2011 at 9:20 am


      Yes that is ample volume given your training history

  62. Neil on August 30, 2011 at 4:46 pm

    Hey Greg,

    I was wondering if that workout is the only workout you do for the week. For a teen beginner, how long should i do it? Won’t my body get used to these workouts?

    • admin on September 6, 2011 at 9:14 am

      The fitness industry tries to mislead people into believing that you must change your workouts everyday in order to improve. This is bs. Muscle confusion is also bs.

      It takes time for you body to adapt. Do this routine for 6 weeks. If you are still improving then keep doing it. If your burnt out then switch it up.

  63. Ray on August 21, 2011 at 8:01 am

    How can i replace dips since i dont have a dip station at my house?

    • admin on August 27, 2011 at 1:06 pm

      You can do dips between two sturdy objects such as high chairs. If you use your imagination you should be able to figure out a way to do dips.

  64. John on August 21, 2011 at 7:44 am

    Can you gain mass with this program if you are a beginner?? How much for a 15 year old?

    • admin on August 27, 2011 at 1:05 pm

      Yes you can gain muscle with this program. Shoot to gain 10 lbs in 4-6 months.

  65. James on August 15, 2011 at 6:09 pm

    Thanks man what do you recommend for cardio while gaining muscle I usually do 20 min of HIIT 5 days a week in the am in a fasted state.

    • admin on August 16, 2011 at 9:55 am


      For gaining muscle I like to do 2-3 interval sessions per week. When your gaining muscle you longer rest for your intervals. So 1:2 work rest ratio or a 1:3 work rest ratio.

      Example – 1 min sprint / 2 min walk x 5 or 30 sec sprint / 90 second walk x 5

      The other option is to perform 60-100 yard flat sprints and hill sprints for 15 minutes – walking back for recovery.

      Don’t do more than 3 sessions of HIIT per week while gaining muscle. If you wan to do more cardio then walk with an incline at 65-70% of your heart rate.

  66. James on August 15, 2011 at 11:32 am

    How many grams of protein do you need a day for this just a ball park figure i know everyone is different. i’m 5’7 145lbs pretty lean what would i need you think?

    • admin on August 15, 2011 at 5:59 pm

      0.7-1 grams of protein per pound of lean body mass is what I recommend.

      So for you I would try and get at-least 120 grams of protein per day.

  67. Jack on June 10, 2011 at 2:19 pm

    How long should the rest period be? Can this be used during fat loss as well?

    • admin on June 12, 2011 at 11:07 am

      I like to keep rest between 90 to 120 seconds.

      This allows you to lift heavy weights and build strength more effectively.

  68. Alameen on May 14, 2011 at 2:41 pm

    After doing this workout should I be sore the next day?

  69. gerry on March 27, 2011 at 4:17 pm

    i like your exercise list but i dont agree with calculating your ratios based on height, for example i am 5,10 but have a very slight frame, i have been training for yrs and am in decent shape but still only weigh about 155 but look more like 170. anyways my waist is not lean or trim unless its below 30, i also have a decent amount of mass on my delts but they are only about 47. true proportions can only be calculated from your natural bone structure, wrist size is the best guide to determine your potention body proportions. shoulder size really comes down to clavicle lenth.

    • admin on March 27, 2011 at 8:49 pm

      Hey Gerry,
      I understand your point. And yes people will have different body types. However I do believe it to be important to base your body measurements off of your height. This is because your height will determine the appropriate amount of muscle to have on your frame for the perfect lean and balanced look.
      For example a short individual could have large wrists. If he used the wrist size calculation than he would have to build a bunch of muscle on his body which would only make him look shorter and stalkier. Understand my point?
      The measurements I presented are based on what is deemed the most attractive and height is an important factor for determining how large your muscles should be.

      ps. good work on your physique. A 47:30 is a great ratio. Keep it up.

  70. adam on March 15, 2011 at 5:40 pm

    Is this enough? Just one main chest exercise workout?

    • admin on March 15, 2011 at 5:45 pm

      This program is great for beginners. They will make incredible results for the first few months. However after a few months they can switch to a split program.
      Dips work your chest too. They are great at hitting the lower chest.

  71. Michael on February 21, 2011 at 3:49 pm

    Would these be the perfect male ratios for a 5’5 individual? I’m not sure if i got these are all right.

    Height ( 65 inches)
    Waist : 28- 30.5
    Shoulders : 45 – 49
    Chest : 40 -42.5

    • admin on February 23, 2011 at 4:25 am

      Your waist would be 29.25-30.5
      your shoulders would be 47.3-49.3
      chest would be: 39.25-42.5

  72. Michael on February 21, 2011 at 3:28 pm

    I’m a little confused, if a person is 5’10( 70 inches) then how did you get 31.5 to 33 for waist. Wouldn’t it be 31 inches-32 inches ?or am i’m trying to be too exact?

    • admin on February 23, 2011 at 4:26 am

      70 x 0.45 for the low end
      70 x 0.47 for the high end

  73. Burpees on February 18, 2011 at 10:24 pm

    I’d like to find out where I could reach the admin of this website? I searched for an e-mail, but could not see one. Does anybody know?

    • Manfred on September 9, 2013 at 7:55 am

      Totally agree with you.

  74. dh on February 17, 2011 at 5:26 pm

    First of all, the “ideal” male body is subjective..different people have a different opinion…this is why training for aesthetics (i.e. this program) is less than optimal. A real strength training program is used for function and not looks. Also, if you aren’t squatting and pulling from the floor, you are not truly lifting so don’t offend those of us who are really lifting.

    • admin on February 19, 2011 at 11:24 am

      The word function is useless.
      Function for what?
      When do you ever need to squat 400lbs+? Never… So why is that training for function?
      Unless your training for a particular sport then there is no real meaning to functional training.
      The kinobody fitness system is definitley going to help people transform their physique. In addition there gonna build incredible strength and cardiovascular fitness.
      Let’s face it – I’m 180 lbs and I am stronger than many bodybuilders.
      I am not telling people not to train their legs. Most people definitley should. However I am letting people know that if there legs are ‘too bulky’ than they don’t have to train legs. Its perfectly fine and acceptable. I don’t train legs anymore and there still decently sized. 24″

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