Greek God Diet and Body Workout Plan – Fitness Volt

Steve Reeves in Hercules (1958)Brad Pitt a Troy (2004) and Gerald Butler enters 300 (2006) they all had one thing in common: a chiseled physique that the Greek gods would approve of.

It is no secret that the Greeks had discovered their sports. The fact that marquee sporting events like the Olympics and the Bodybuilding Superbowl—the Olympias— bear the name of a peninsula in southern Greece is a testament to their sporting and athletic prowess.

The Greek gods have a great influence on the sport of bodybuilding. And no, we’re not talking about an epiphany or an oracle’s prediction here. Eugen Sandow, also known as The father of modern bodybuildinghe visited local museums with a tape measure in his back pocket and measured sculptures of Greek gods to assess their physical proportions.

The five-foot-nine-inch bodybuilder had the following measurements:

  • Biceps: 18 inches
  • Calves: 18 inches
  • Chest: 48 inches
  • Waist: 30 inches
  • Upper leg: 27 inches

Curiosities: The trophy Mr. Olympia is named after Eugen Sandow.

The bodies of the Greek gods are a work of art. They have the right amount of muscle mass, definition, symmetry and functionality. The latter is often missing from some Hollywood makeover programs that focus solely on aesthetics. However, don’t expect the same from a demigod. After all, it would be awkward for Atlas to stick out his lower back while lifting the weight of heaven (represented by a stone) on his shoulders.

A person with washboard abs, a perfectly sculpted V-taper and dicey conditioning is labeled a Greek God physique. However, achieving the feat is easier said than done.

Next reading: How to Build a V-Taper – Training Guide and Nutrition Tips

How to Build a Greek God Body

Your Greek god’s body transformation journey it will depend on your current fitness level and body composition. Body composition is important, as Greek gods have balanced and symmetrical physiques (as depicted in their statues). If you’re six-foot-one with big legs but a small back, your program will vary from a five-foot-eight guy with a decent lower body and back.

Sound confusing? Do not you worry. We’ve got you covered. Here are the steps you need to follow to look like a Greek god:

1. Eliminate body fat

Remember that Greek god with the bulging waist and jowls? Yeah, neither do we.

Zeus, Poseidon, Ares, Apollo, etc. had perfectly chiseled abdomens and muscular pectorals, back, shoulders, arms and lower body. We’d be talking about their sharp jaws if it weren’t for their thick, curly beards.

While you don’t have to be ripped to the bone to look like a Greek god, you should aim to be between 8 and 10 percent body fat.

2. Build muscle mass

Muscular Athletic Man

There are no surprises here. You will need to put on muscle mass to tone your physique and improve your aesthetics. On the other hand, you have to make sure that it does not become a flesh stain. You need to maintain your functionality while adding size.

Also, if things weren’t complicated enough, you need to monitor your body proportions and make sure you don’t have lagging muscle groups. The importance of symmetry and balance was best explained by Arnold when he said:

“When I went to train with my hero, Reg Park, he took out a tape measure and measured my calves and biceps. He said, ‘Arnold, your calves are 19 inches and your biceps are 21 inches.’ You might win Mr. Universe that way, but you’ll never make it all the way. You need to build your calves. Every step you take is a 250-pound calf increase. So to grow, you’ll need to go as heavy as possible and to do 10-15 series every day”.

However, you don’t have to go all Mr. Olympia to qualify for a Greek god body. In fact, it may sound blasphemous, but most competitors in the open division of the IFBB Pro League no longer have the Greek god aesthetic.

Related: Weight gain calculator

a. Incorporate the golden ratio into your physique

The golden ratio is the irrational number (1 + square root of √5)/2, often denoted by the Greek letter ϕ or τ, and is approximately equal to 1.618. Although irrational, the Greeks had observed that the golden ratio provided the ratio of the sides of a rectangle that was more aesthetically pleasing.

In addition, the golden ratio is believed to govern natural laws such as the shape and proportion of the human body and even the growth pattern of plants.

We know what you’re wondering: all this blue over golden ratio is fine, but how does that translate to building a Greek god body?

For a thin man to reach the golden ratio, the width of the shoulders should be 1.6 times the size of the waist. Although this may seem rudimentary, this will be your first step in building a V-taper.

Also, it doesn’t end there. Getting your shoulders to be 1.6 times your waist size will only get you so far in your quest to build a Greek god body. As Arnie said above, you should improve your body proportions to have a flowing physique.

b. Enter the Greek ideal

Staying true to his nickname, “The Father of Modern Bodybuilding,” Sandow gave us the Greek ideal.

Ideally, a man should build a physique that is perfectly proportioned to his:

  • The shoulders should be 1.6 times the waist (golden ratio)
  • The flexed bicep should measure 2.5 times the non-dominant wrist
  • The chest should be 6.5 times the dominant wrist
  • Flexed calves should be the same size as flexed biceps
  • The leg should be 1.75 times bigger than the knee

3. Dial again

Now, every person who wants a Greek god body isn’t going to start from scratch. If you already have a solid foundation and structure, you may need to rework a few things.


People with a body fat percentage between 15 and 20 will want to increase their cardiovascular activity and reduce their calorie intake to enter a calorie deficit. A calorie deficit is when you burn more calories than you eat in a day.

On the other hand, if you are underweight and want to gain size, you must follow a calorie excess diet, that is, eat more calories than you expend in a day.

How do I know if I’m underweight, you ask?

Although not foolproof, body mass index (BMI) is one of the best ways to determine whether you need to gain, lose, or maintain your body weight. BMI compares your weight to your height to determine if you are over, under or the right weight for your height.

Here’s what the BMI readings indicate:

  • low weight = 18.5 or less
  • normal weight = 18.5 – 24.9
  • overweight = 25 – 29.9
  • obese = 30 or more

Check out our BMI calculator to find out if you are at a healthy body weight.

4. Recovery of the program

No matter how hard you train or how many calories you eat (or don’t eat) in a day, you’ll never see the needle move in the right direction until you give your body enough time to recover from your workouts.

To build muscle mass and lose your spare wheel, you need at least seven to eight hours of sleep each night. Also, feel free to head to a massage parlor for deep tissue work to speed up your recovery process.

Must read: 8 ways to speed up recovery after training

Greek God Body Workout Program

Building a physique that gives you a chance against Hercules is no joke. You’ll train at least five days a week on the Greek God Body Transformation Program. Of the two rest days, one will be an active rest day where you must do at least 30 minutes of low-intensity cardio. The second will be an optional rest day, where you have the option to become a potato, but obviously this is not recommended.

Here’s what the Greek god’s body split will look like:

  • Monday: legs
  • Tuesday: arms and abs
  • Wednesday: breast
  • Thursday: Active rest
  • Friday: Return
  • Saturday: Shoulders and abs
  • Sunday: rest

Monday: legs

Tuesday: arms and abs

Wednesday: breast

Thursday: Active rest

  • 30 minutes of low-intensity cardio such as swimming, running, dancing, etc.

Friday: Return

Saturday: Shoulders and abs

Sunday: rest

  • Optional 30-minute cardio session

Greek God Body Diet Program

Diet program
Diet program

Diet is one of the things that is often overlooked in a Greek God Transformation Program. And it makes sense not to talk about it. No one expects Zeus to sit down six times a day to eat chicken breast, broccoli and rice.

However, you can never build a Greek God physique on a diet of hamburgers, no matter how hard you train or how many gladiators you put to rest inside the Colosseum.

Have you ever been to any of these Greek restaurants? Their menu is full of nutritionally dense whole foods. Most dishes have a high protein source, vegetables and a complex carbohydrate on the side. Eat there a few times a week and you’ve experienced first hand why these people are in great shape.

The first step in designing your diet program should be to find your total daily energy expenditure (TDEE). You should then break down your total calories into macronutrient goals to accelerate your transformation progress.

The Greek God Diet Plan

While you can find diets to build a Greek god physique on the internet, the truth is that most of them won’t work for you. Don’t get us wrong. We don’t mean there’s anything wrong with you.

For a diet to be effective, it must be customized based on your current body weight, body fat percentage, and lifestyle. So following a random diet pulled from the internet will not work for you.

If you can’t design a diet program for yourself, seeking help from a professional with a proven track record can save you time, money and effort.

Things to consider when designing your diet plan:

  1. Don’t make drastic changes to your diet from day one. Ease into your new diet instead of jumping into it.
  2. According to experts, 3,500 calories make up one pound of body fat. According to this, you would need to cut 500 calories from your diet per day to lose one pound per week. On the other hand, adding 500 calories will result in an increase of one pound per week. [1]
  3. If your goal is to add muscle mass, you should eat between 1.8 and 2.2 grams of protein per pound of body weight.
  4. 30% of calories should come from fat.
  5. Carbohydrates should make up the rest of the calories.

Check out: 10 Best Breakfast Ideas to Increase Muscle Size and Strength


While you shouldn’t expect to slay the Nemean Lion after following the Greek God Body Workout and Diet Plan for twelve weeks, you’ll be well on your way to looking like a perfectly crafted Greek God sculpture by the end of the training .

Remember, while following the Greek God diet and workout program, you should be alert. Constantly monitor your progress and make changes when you feel things aren’t going well. Good Luck!


  1. Webb, Densie, PhD, RD. Goodbye to the 3,500 calorie rule Today’s dietitian Flight. 26 no. 11 Page 36. November 2014

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