Greg O’Gallagher Workout Routine and Diet Plan

Every gym goer doesn’t want to look big and buff like a bodybuilder. In fact, most gym freaks just want to build a lean, muscular, and aesthetic physique.

Greg O’Gallagher happens to be a source of inspiration for them. He is known popularly by his channel name Kinobody.

Greg has been in the world of fitness for quite a long time. He has designed numerous training programs to build strength, increase muscle mass, lose fat, and improve overall aesthetics and fitness levels.

But what does he do to stay in such great shape all the time?

Here we will be throwing light on Greg O’Gallagher’s workout routine and diet plan. And we are sure you will learn a lot from this post.

So without further delay, let’s proceed.

Greg O'Gallagher Workout Routine and Diet Plan
Greg O’Gallagher in an Instagram Photo (Greg O’Gallagher / Instagram)

Note: This post won’t teach you about Greg O’Gallagher’s training methodologies. To learn his training principles, you should read the programs by Greg O’Gallagher.

Greg O’Gallagher Workout Routine

Greg O’Gallagher has one of the best physiques among all the fitness influencers. He sports a well-developed V-tapered body and his overall athleticism is also amazing.

Greg stands tall at 5 feet 8 inches and weighs around 180 lbs. Exercising has always been an essential part of his lifestyle and that’s what has given him the body of a Greek God.

Even though ‘progressive overload’ is part of Greg’s training program, it is not the only thing that fetches his body lean muscle gains.

Greg even incorporates certain intensity techniques into his exercise routine to shock his muscles into growth mode. His favorite is the ‘Reverse Pyramid’ technique.

Before getting started with this technique, he performs 2-3 warm-up sets using moderately heavy weights hitting 3-5 reps on each set.

Then he starts off his working sets by lifting the heaviest weight on an exercise in the very first set. Then as he proceeds, he drops the weight by 10% and attempts to hit 1-2 more reps than he performed in the previous set. He repeats this for 2-3 sets.

He claims that the reverse pyramid technique works wonders in stressing the nervous system. This results in enhancing overall muscle fiber recruitment.

Greg also likes to rely on the rest-pause technique on some of the exercises. The benefit of that technique involves pushing the muscles to complete failure. Greg uses that technique primarily on isolation exercises, especially lateral or rear raises.

He applies it by performing a max effort set for 12-15 reps. Then he performs 4-5 mini sets of 4-5 reps each to annihilate his muscle fibers completely.

Greg O’Gallagher’s workout routine consists of just 3 training days. Yes, you read that right. This is because Greg believes in the idea of training the body optimally. His 3-day workout routine does that job pretty well.

Let’s have a look at it:-

Greg O'Gallagher Workout Routine

Monday- Back and Shoulders

  • Weighted chin-ups- 2 sets of 8 reps (reverse pyramid)
  • Wide grip cable rows- 2 sets of 10 reps (reverse pyramid)
  • Standing barbell press- 2 sets of 8 reps (reverse pyramid)
  • Lateral raises- 1 set of 15 reps + 4 sets of 4 to 5 reps (rest pause)

Tuesday- Rest

Wednesday- Legs and Biceps

  • Weighted box jumps- 2 sets of 4 reps
  • One-legged squats- 2 sets of 6 reps
  • Standing one-leg calf raises- 2 sets of 10-12 reps (reverse pyramid)
  • Standing barbell curls- 2 sets of 8 reps (reverse pyramid)
  • Hammer curls- 2 sets of 8 reps (reverse pyramid)

Thursday- Rest

Friday- Chest and Triceps

  • Incline bench press- 2 sets of 10-12 reps (reverse pyramid)
  • Barbell flat bench press- 2 sets of 10-12 reps (reverse pyramid)
  • Cable rope extensions- 3 sets of 8-10 reps (reverse pyramid)
  • Rear delt flys- 1 set of 15 reps + 4 sets of 4 to 5 reps (rest pause)

Saturday and Sunday- Rest

On the rest days, Greg indulges in performing low-intensity activities. He loves going for long, brisk walks. He also goes through a stretching routine and performs foam rolling exercises to relax his muscles.

No Cardio

Greg isn’t a big fan of performing cardio. His workout routine primarily revolves around weight-lifting exercises only. He has an ecto-meso body type and hence he stays lean almost all the time.

However, he claims that those people who intend to lose weight must rely on cardio. This is because cardiovascular exercises speed up the process of fat loss.

Giving Time To Recovery

Undoubtedly, Greg is a hardcore fitness enthusiast. But that doesn’t mean that he hits the gym every single day of the week.

He says that muscle groups take around 48 hours of rest and relaxation before getting ready for the next training session. Hence he makes sure to give his body adequate time to recover well from his workouts.

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Greg O’Gallagher Diet Plan

Greg O'Gallagher Diet Plan
Greg O’Gallagher in an Instagram Photo (Greg O’Gallagher / Instagram)

If you look at Greg’s ripped set of abs, you will have an idea about how disciplined he has been over the years about feeding his body. His diet plan plays a pivotal role in keeping his body so lean and muscular.

Greg eats not just to build muscle mass but also to promote fat loss. To serve that purpose, he incorporates the concepts of intermittent fasting and carb cycling into his diet plan.

Greg practices intermittent fasting by eating just two meals in a 6-hour window. He fasts for the remaining 18 hours of the day.

On average, he eats 2000 calories in a day. Greg O’Gallagher diet plan assists him to build more muscle mass, promotes muscle recovery, and facilitates aggressive fat loss.

Greg doesn’t consume any solid food items in his breakfast. He just consumes coffee and sparkling water.

As we mentioned earlier, Greg O’Gallagher’s daily meal plan consists of just 2 meals. Let’s have a look at the food items that he consumes in each of them:-

Meal 1- Lunch (400 calories)

  • Coffee
  • Greek yogurt
  • Fresh berries
  • Nuts, pistachios, and almonds

Meal 2- Dinner (1600 calories)

  • Mashed potatoes
  • Fresh fruits
  • Chicken or Steak
  • Chocolate bars
  • Cheese quesadillas

Greg O’Gallagher’s Supplements

Apart from relying on such a well-structured nutrition plan, Greg also uses certain supplements to boost his overall muscle gains.

Greg O’Gallagher’s supplements stack includes the following:-

  • Pre-workout
  • BCAA
  • Creatine
  • Ashwagandha

Greg consumes a pre-workout supplement before his training sessions to elevate his energy levels to crush his workouts.

He takes BCAA to minimize muscle breakdown. Its consumption also assists in facilitating lean muscle gains.

Numerous research have proven that the use of creatine enhances one’s exercise performance and also boosts strength gains.

Consuming ashwagandha on the other hand helps in relieving stress. It also assists in improving muscular strength.

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Final Thoughts

And here we arrive at the end of this post. If you intend to build a body that resembles that of a Greek God, a superhero, or a movie star, then Greg’s training programs can serve your prime interests.

You can also follow Greg O’Gallgher’s workout routine and diet plan mentioned in this post to get started with your physical transformation journey. The best part about his fitness regime is that it is not super intense.

So even if you have a pretty hectic schedule, you can take advantage of his fitness regime by following it with consistency and discipline. It would require you to hit the gym just 3 days a week.

As far as the nutrition part is concerned, you can try intermittent fasting to see the amazing results.