Why & How We need to Build Greek God Physique in 2022 [workout, Diet plan & Secret]

Many of us always dreamt of the Greek god physique, as it’s a very popular one and has many benefits not only in terms of health but also look wise.

those who have dreamed of the greek god body but never heard of the term will elaborate on the Greek God Physique first

what is Greek God Physique?

Greek god Physique is nothing but the Greek people portrayed their god as beautifully proportioned, strong and muscular physiques. Actually, the Greek god has portrayed a strong V-shaped chest, sculpted shoulders, square pecs, Rock hard arms and noticeable square pecs, v cut waist, and lean and fit-looking legs.

TheGreek God Physique is characterized as being strong with dense myofibril muscle fibres, having a low body fat percentage, and being proportionally attractive to the opposite sex. Additionally, the Greek god body is built on the principles of functional fitness so your body is practical and usable for everyday life

Oh wow! if Greek god physique is all the way beneficial as our focus is always health and then aesthetics since both play important role in our life, who won’t like to do efforts to get the same physique. Come on! will go through the workouts and exercises to get Greek God Physique.

What Characterizes Greek God Body?

All Greek God body have common things in them :

  • Defined muscles from the core, chest, legs, back, and shoulders
  • Their overall body fat is very low
  • They have huge muscle mass. there are reasons why youngsters want a greek god physique, whose goal is not to look incredible but also to get strong, muscular, ripped, and healthy.
  • To have a perfect male body like a Greek god physique you should have the golden ratio that golden ratio is nothing but the male’s shoulders should be 1.6 times bigger than his waist. moreover, the ratio 1:1.618 is an ancient principle that rules natural laws, and laws as in shape, the proportion of the human body
  • The Golden Ratio is actually one of the keys to the human perception of beauty and attraction.

How to Follow greek god workout

To achieve the Golden ratio you always dreamt of the following things to be done:

Shoulder Exercises

Greek god physique explains more about shoulders and those are noticeable, those noticeable shoulders can be achieved by focusing on exercises like progressive resistance training. to achieve a golden ratio, you need big and broad shoulders which creates an elusive taper.

Well-developed “delts” are a prerequisite to creating the elusive “V-taper”. And this is true for both genders.

But why do most lifters fail to build an impressive set of shoulders? They focus on isolation work and silly machine exercises over honest, progressive resistance training.

If you want bigger shoulders you need to get strong by achieving greek god workout

Lifting Dumbell for Chest and Biceps workout

Handstand push-ups, pike push-ups, overhead presses (dumbbell or barbell), lateral raises and face pulls are the best exercises to grow your shoulders.

Every day you go to the gym and use lots of machines which help you to vary your exercise moves. compound exercises are nothing but exercises that work for multiple muscle groups at the same time. we can say a squat is a compound exercise as it works on the glutes and calves.
Actually Lifting weights is the golden thing to achieve the perfect development of the muscles. shoulder press, workouts use two or more muscles, there is a particular targeted muscle area that develops more than rest.

When you choose compound exercises you will build some targeted muscles area like overhead shoulder press which will develop the muscles of the shoulders. whereas deadlifts and pull-ups will develop back muscles. when you choose to do a Leg press it will develop the squats of the legs.

Chin-ups will build ultimately to the biceps. moreover, the incline dumbbell press and bench press will build the muscles in the chest. likewise, a close grip bench will develop the triceps.

On the other hand, using some other forms like lateral raises, bicep curls, leg raises, triceps pushdowns, and many more are good for compound workouts.

Here we can conclude that 80% of the muscles we can develop as per the golden ratio by using compound exercises. Other than muscle building, compound exercises also burn a lot more calories compared to isolation workouts. This works to your advantage as fat loss is a requirement for aesthetics training and strength training.

Heavy Lifting:-

If you aim for a greek god physique, you will have to work hard as we heard somewhere that ‘no gain without pain’ – hence heavy lifting is the best solution. heavy lifting will help you to reach your goals of a big and strong body.

for muscles growth, you need to focus on heavy lifting however not the same weight you have, eventually, you have to keep on increasing the weight. simply lifting weights that are a bit heavier than what you are used to! lifting a weight that represents a one rep max of 85% has been found by various studies to promote muscle growth.

If you want to increase your muscle growth the regular practice you should have is 8-10 reps on each set you do within that weight range.

you need to focus on muscles growth with a positive attitude and determination towards aesthetic training. If you fail to lift a weight goal, dropping off weight to allow you to do several reps will already affect your workout.

Just to summarize please  Remember that the typically expected reps for each muscle group when it comes to aesthetic training is 50–70.

High-intensity interval cardio training:-

By decreasing body fats you have to increase body muscles mass is not an easy task for everyone. for that you need aesthetic training.

Anesthetics workout is designed using training methodologies to improve muscular symmetry. These training methods use varying rep ranges and exercises to produce both myofibrillar hypertrophy (increased strength) and sarcoplasmic hypertrophy.

to reduce body fats, you need to go with heart-pounding cardio exercise. consequently include intensity cardio exercises in the regular training program to achieve maximum aesthetic results.

The high-intensity interval cardio training includes sprinting, boxing, or going up and down stadium stairs.
These are called high-intensity cardio workouts as these are useful even when you are resting and it burns your calories.

High-intensity interval cardio training  has three main workouts :

  • 1 Jump lunge. Work 20sec Rest 10sec. Explode off the ground and change legs in the air on each rep.
  • High knees. Work 20sec Rest 10sec. Run on the spot, bringing your knees as high as possible.
  • 3 Jump squat. Work 20sec Rest 30sec.Just to summarise the workouts for the good aesthetic body with the golden ratio.
  • Incline Barbell Bench Press
  • Weighted Pull-Ups or Chin-Ups
  • Lateral Raises
  • Sumo Deadlifts

These are the main exercises listed above that will account for 70-80% of the results you will get.

However, now we will see assistance exercises which will help 30-40% of the results
Bent Over Flyes, Rope Extension Curls, Rope ExtensionsI am mentioning here two major workouts which head you towards the greek god body.

Diet Plane for Those Who want Greek Gods Physique

Prooven greek god workout plan (Secret)

Workout A

Incline Barbell Bench Press: 3 sets of Reverse Pyramid Training 

As Incline barbell bench press is an upper body strength exercise that targets the chest, shoulder, and triceps. Performing this move on an incline allows for targeted parts on the upper portion of the chest. The incline as mentioned above also makes it safer and more joint-friendly for your shoulders.

Standing Barbell Press: 3 sets 
when you perform the Barbell press while standing you got to go the strength in the core muscles, such as your obliques, transverse abdominal muscles, lower back, and spinal stabilizers.

Skull Crushers: 3 sets 
Skull crushers are actually lying triceps extensions, this kind of move can be performed lying down on a bench or a simple mat with a pair of dumbbells. as you have to hold the weight on your face this name is skull crusher.
Elbows have to point up and by using your triceps you can straighten your elbow and have to pull the weight towards the ceiling.

Lateral Raises: Rest-Pause Style
A lateral raise works on your shoulder muscles and your triceps. To do this exercise you have to stand or sit with your arms at your sides and a dumbbell in each hand.

Workout B

Weighted Pull-ups or Chin-ups: 3 sets

This exercise involves the usage of weights as part of the workout and hence can be performed by adding weight plates to your body, which can be done using a weight belt or vest.

Incline DB Curls: 3 sets 

As it needs an angle for inclination, adjust the bench so that it’s at a 45-degree angle or up to 60 degrees as needed.
the incline curl is an effective exercise for building the biceps peak.

Sumo Deadlifts or Power Cleans: 2 sets
The sumo deadlift relies on enhancing the hips, glutes, and legs to start up the first portion of the pull.
whereas Power cleans are shoulder exercises,
however, they do more than build up your deltoids. They work on your posterior chain hard, which gives you well-developed muscles in the legs including the calves, glutes, and hamstrings.

Bulgarian Split Squats: 2 sets 
Bulgarian Split Squats strengthen the muscles of the legs, including the quads, hamstrings, glutes, and calves.
single-leg exercise works to maintain the balance of your body.

Nutrition Required For Greek God Physique. 

Food gives us energy, fuels our workout and supports the body in muscle growth. For achieving a Greek God physique you need to keep the nutrition in check and try to avoid junk food. Consuming whole foods is necessary, and at least 80% of the diet should be free from fast food. 

Checking weight once a week and keeping track of your calories is important to achieve the desired result. Find your BMR [Basal Metabolic Rate] that can help you determine the number of calories required for basic functions like breathing, digesting, and maintaining body temperature. 

BMR Formula for Men 

[4.536* weight in lbs] + [15.88 * height in inches] – [5 * age] + 5 

BMR Formula for Women 

[4.536 * weight in lbs] + [15.88 * height in inches] – [5 * age] – 161 

Once you get the answer according to the above formula, then make the necessary adjustments required in your workout plan. 

To lose weight subtract 300 to 500 calories approximately, and diminish muscle loss as much as possible. To gain weight add 300 to 500 calories and try to gain more muscle and diminish the fat gain as much as possible. 

Don’t complicate the process, keep it simple. For gaining muscle increase protein intake, as needed, but decrease it if you feel you are gaining too much weight. Adjust the fats and carbohydrates on the go and remember don’t let the fat percentage go below 20%. 

If you are following any low-carb diet for losing or maintaining weight then research has shown that they don’t help you gain muscle much. 

Protein Powder – Get yourself a good quality protein powder if you are not able to satisfy your daily protein needs through food. 

Creatine – It helps your body to produce energy during exercise, it is naturally found in the muscle cells present in our body. It can improve your strength and exercise. It helps you gain muscle and gives you the energy to do high-intensity exercises, heavy lifting, etc. 

Caffeine – Caffeine is a great stimulant and helps in improving performance during exercise. It is a popular pre-workout beverage and is recommended to consume 45 to 60 minutes before a workout. 
Beta-Alanine – Beta-Alanine is a type of non-essential amino acid and is produced naturally by the body. It helps in the production of Carnosine which increases endurance in high-intensity exercises. It is recommended to consume before the workout and is found naturally in foods such as poultry, meat, and fish.