The Ultimate Guide to Achieving the Greek God Body

Disclaimer: As an Amazon Associate, I earn from qualifying purchases. I also get commissions from other companies for purchases made through links in this post.

It's not a distant dream to resemble your favorite superheroes or movie characters. You, too, can attain the Greek God body by committing to a structured workout plan and embracing a nutritious diet. By following a standard workout regime that targets all major muscle groups with compound lifts and emphasizes proportions and balanced lifting, you can sculpt your body to mirror that of the Gods.

Moreover, by adopting a well-balanced diet, taking any necessary supplements, and nourishing your body correctly, you can shed fat, build muscle, and attain the desired look. The Greek God physique is all about symmetry and proportion, which is a direct result of a well-balanced lifestyle. 

What is a Greek God Body?

A Greek God body is desirable for people of all ages and backgrounds. It features a well-proportioned body composition with minimal body fat percentage, focusing on a lean, athletic, and balanced physique that not only looks good but is also functional. The main features of a Greek God body are the broad shoulders, wide back, small waist, muscular arms, broad chest, and lean legs. 

Is the Greek God Physique Natural?

The Greek God physique is a natural possibility for some body types, but not all. It's a result of genetics, lifestyle, and exercise history. The best way to achieve this look is to follow a well-regimented and proportional lifting regimen that targets all major muscle groups, coupled with a healthy, whole-food diet. 

What Type of Workouts Could Give You a Greek God Body?

Looking for a Greek god physique workout? Check out the following to achieve a lean and strong look in no time. 

Legs

Focusing on exercises that target the hamstrings, quadriceps, and glutes is critical to building the desired physique. Using heavy compound exercises to build muscle mass and torch calories is your best bet, including stiff-legged deadlifts, Romanian deadlifts, barbell back squats, front squats, hip thrusts, and lunges, is the most effective. 

Including cardio-based workouts that target the legs, such as cycling, sprinting, or rowing, can help you tone your legs without canceling your muscle gains. 

Chest

The chest is another important part of the body that you need to work out to achieve the perfect body. Make sure you hit all areas of the pecs, such as the upper and lower pecs. Use incline dumbbell presses for the upper pecs, chest flies for the wide areas, and decline presses for the lower pecs. 

Shoulders 

Broad shoulders make your waist look smaller and achieve the desired V-taper that so many people are going for. Use heavy compound exercises, like strict overhead presses, military presses, or dumbbell shoulder presses, to build a strength foundation and hit multiple upper body muscles at once. 

Then, accessory lifts should be included to target other areas of the shoulder, like the front and the delts on the side. Use anterior raises to target the front of your shoulders and lateral raises to hit the lateral delts. 

Back

Working out the back muscles is essential to achieving a well-defined and proportional overall muscular look. Increase the width of your back by doing wide-grip pullups, wide-grip lat pulldowns, and rowing movements. Then, add more volume and mass to your back by including narrow grip exercises, such as seated machine rows or seated cable rows. 

Arms 

Building huge arms is a key part of the Greek God physique, requiring specific workouts and targeted exercises. Use single-joint movements to isolate and target the arms without incorporating the chest or back. Use dumbbell, cable, or rope curls to hit the biceps, coupled with cable press-downs, rope push-downs, or seated overhead extensions to hit the triceps. 

Abs and Obliques 

The last part of the body that you need to work out to achieve this toned body type is the abs and obliques. Although getting toned and cutting fat will mostly come from your high-protein, healthy diet, you can still do exercises to tone your upper and lower abs. Use weighted sit-ups to target your upper abs, coupled with planks for full-body toning and decline leg lifts to hit the lower abs. 

Example Workout Plan to Look Like a Greek God

Here's an example of a workout plan that can help you achieve a Greek God physique. This plan is designed to be challenging yet achievable, and it targets all major muscle groups to ensure a balanced and proportionate physique.

Day 1: Upper - Chest, Back, Triceps, Biceps

Barbell Bench Press: 3-4 sets x 5-8 reps 

Barbell Bent Over Row: 3-4 sets x 5-8 reps 

Dumbbell Shoulder Press: 3 sets x 8-12 reps 

Cable Lat Pulldown: 3 sets x 10-12 reps 

Tricep Rope Pushdown: 2-3 sets x 12-15 reps

Cable Bicep Curl: 2-3 sets x 15-25 reps 

Seated Palms Up Wrist Curl: 2-3 sets x 15-25 reps 

Day 2: Lower - Quads, Hamstrings, Glutes, Calves

Barbell Back Squat: 4 sets x 5-8 reps

Dumbbell Romanian Deadlift: 4 sets x 10-12 reps

Bulgarian Split Squat: 3 sets x 10-12 reps/leg

Machine Seated Leg Curl: 2-3 sets x 12-15 

Machine Standing Calf Raise: 3 sets x 8-12 reps

Machine Calf Raise: 3 sets x failure 

Day 3: Upper - Back, Chest, Shoulder, Bicep, Tricep

Pullup: 4 sets x 5-15 reps

Dumbbell Incline Bench Press: 4 sets x 8-12 reps

Dumbbell Row: 3 sets x 10-12 reps

Machine Seated Shoulder Press: 3 sets x 10-12 reps

Concentration Curl: 2-3 sets x 12-15 reps

Machine Seated Dip: 2-3 sets x 12-15 reps

Cable Fly Crossover: 3 sets x 15-20 reps

Face Pull: 3 sets x 15-25 reps 

Day 4: Lower - Glutes, Quads, Hamstring, Calves

Barbell Hip Thrust: 4 sets x 5-10 reps

Front Squat: 3 sets x 8-10 reps

Glute Ham Raise: 3 sets x 8-15 reps

Machine Leg Extension: 2-3 sets x 12-15 reps 

Machine Glute Kickback: 2-3 sets x 15-20/side

Dumbbell Single Leg Standing Calf Raise: 3 sets x 15-20/side 

How to Eat For a Greek God Physique

Adjust Your Calorie Needs

One of the biggest tips for achieving your desired physique is to adjust your calorie needs as you see fit. You will need to adjust your intake weekly depending on how much weight you aim to lose. The safest way to cut fat and build muscle is to lose .5 to 1 pounds per week.

You can keep your caloric intake the same for those who lost 0.5 to 1 pound the previous week. 

If you lost less than half a pound last week and didn't have cheat meals or unhealthy snacks, then decrease your calories by another 200 to 500 calories.

Those who lost less than half a pound and did have a cheat meal should follow the same meals but skip the cheat meal. A 'cheat meal' is a term used to describe a meal that deviates from your regular diet plan. While it's okay to indulge occasionally, it's important to remember that these meals can impact your progress if not managed carefully. 

Macronutrient Recommendations 

Following macronutrient recommendations is a great way to achieve a Greek God physique without cutting drastically. Make sure you are eating enough calories to build muscle, stay the same, or minimally lose fat while eating whole foods and a well-rounded diet. 

Try getting 25-30% of your calories from protein, 20-30% of your calories from fat, and 45-50% from carbohydrates. For example, if you are eating 3,000 calories to build muscle, make sure to eat at least 750 calories from protein. 

Obtain your protein, fats, and carbs from whole sources, such as lean meats, fish, whole grains, nuts, fruits, legumes, and vegetables. 

Eat Enough Protein

One thing you need to remember, even while cutting weight, is to eat enough protein to continue building muscle. Protein is the key to transporting nutrients to your entire body, affecting muscle growth and recovery after a hard workout. Ideally, you want to aim for 1.8 to 2.2 grams of protein per kilogram of your goal body weight.

Don’t Restrict Carbs

Many bodybuilders and athletes trying to lose weight immediately go to cutting carbs out of their diet and suffer a huge energy crash. Carbs aren’t the enemy in this scenario. They are a necessary macronutrient to fuel your workouts and recover after a hard gym session.

Make sure you eat enough carbohydrates to maintain intense lifting sessions without having too many, which can derail your progress. Aim for 40-60% of your diet to come from carbohydrates. 

Eat Fats Sparingly 

During a fat loss phase to achieve the Greek God Physique, consider reducing your unhealthy fat sources intake to avoid weight gain and fat retention. Although healthy fats are necessary for optimal functioning and curbing hunger, you don’t need much fueling your workouts. Prioritizing carbs and protein over fat in your diet during weight loss is better for achieving a shredded body type. 

Final Thoughts

The Greek God physique is a powerful-looking and athletic body type that is highly desirable by many people worldwide. The measurements of the Greek god's physique, including the broad shoulders, tapered waist, lean legs, and chiseled abs, are the epitome of strength and poise. By hitting the right muscle groups, eating a well-rounded diet, and completing balanced and proportional workouts, you, too, can build a Greek god body. 

Frequently Asked Questions

Which Greek god has a great body?

Dionysis is a large specimen, but he is often overshadowed by Poseidon and Zeus, who have commanding power and an incredible core. 

What is the proportion of Greek god physique?

A Greek God physique has broad shoulders, a wide back, a tapered waist, lean legs, chiseled abs, and a broad chest. Hitting the same muscle group on different days with high rep ranges leads to hypertrophy and muscle growth in a proportional and controlled manner. 

How were Greek gods so ripped?

Greek Gods were supposed to gain muscle by training like warriors. They did tons of exercise, such as throwing javelins, picking up heavy objects, wrestling, and lifting heavy weights. 

They also used their body weight to perform daily activities, such as doing ample walking and running.

Main image credit: Anastasiya Badun / Pexels

The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.