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Over the past decade, Greg O’Gallagher has had a massive impact on the fitness industry.
The Kinobody founder’s minimalist take on training and nutrition caught the attention of people around the globe, gathering nearly two million followers across YouTube and Instagram.
Do you know what exactly Greg does to stay in phenomenal shape year-round?
Today, we’ll discuss the Greg O’Gallagher workout routine and diet plan to help you achieve that lean, cut physique.
Let’s dive in.
Greg O’Gallagher Current Bio and Stats
Greg O’Gallagher was born on September 22nd, 1986 to Michael and Alanne O’Gallagher.
At the age of 18, Greg attended the University of Guelph to study business and marketing. He dropped out after a year to launch his now-mammoth fitness brand Kinobody.
Greg’s desire to create a business that broke the norms of conventional bodybuilding. Instead of six meals per day and daily training, he devised a routine that helped people achieve incredible results without the need to live in a gym.
O’Gallagher’s range of workout routines include Kinobody Movie Star Body Program, the Greek God Program, and the Warrior Shredding Program.
- Age: 35 Years Old
- Height: 5’8”
- Weight: 182 lbs
- Birthday: September 22, 1986
- Occupation: Fitness Coach
- Retired/Active: Active
Greg O’Gallagher Workout Fundamentals
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Greg O’Gallagher’s workout fundamentals were initially based on traditional bodybuilding-style training with a priority on lifestyle and nutrition.
Today, he promotes his 11am wake up time and intermittent fasting routine that sees him having his first meal at 2 or 3pm.
During this waking window, Greg consumes only coffee and sparkling water while getting in a morning walk and meditation. He hits his workout at 5pm.
Greg’s approach to his training evolved over time, to fewer, shorter workouts with a greater focus on increased volume and lower rest times.
In some of his latest content, he says he finds he looks and feels better training two days per week while still managing to pump heavy weights on all his lifts.
Greg is a big believer in pyramid training and reverse pyramid training across five or six different exercises.
This method gives him the ability to stimulate his muscles with increased volume and shorter rest times.
Greg O’Gallagher Workout Routine
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Greg O’Gallagher is a man of many workouts consisting of both standard pyramid training (SPT) and reverse pyramid training (RPT). There’s an expanding variety of different training programs that he personally performs and offers to his followers.
Below, we have shared some of his training programs and workouts to give you a complete selection that can help you build a lean physique.
The programs below will come with weekly schedules, exercises, sets, reps, and rest times. Supersets are highlighted for ease of use.
Greg O’Gallagher Workout Routine
Weekly Schedule
Back and Shoulders
| Exercise | Sets | Reps | Rest |
| Weighted Chin-Ups (RPT) | 2 | 6-8 | 45-60 secs |
| Standing Barbell Press (RPT) | 2 | 6-8 | 30-45 secs |
| Wide Grip Cable Row (RPT) | 2 | 10-12 | 30-45 secs |
| Dumbbell Lateral Raises | 2 | 12-15 | 30-45 secs |
| Dumbbell Lateral Raises | 4 | 4-5 | 45-60 secs |
Legs and Biceps
| Exercise | Sets | Reps | Rest |
| Weighted Box Jumps | 2 | 4 | 45-60 secs |
| Single-Leg Squats | 2 | 6 | 30-45 secs |
| Standing Barbell Curls | 2 | 6-8 | 30-45 secs |
| Standing Hammer Curls | 2 | 6-8 | 30-45 secs |
| Standing Single Leg Calf Raise | 2 | 10-15 | 30-45 secs |
Chest & Triceps
| Exercise | Sets | Reps | Rest |
| Incline Bench Press | 2 | 6-10 | 45-60 secs |
| Flat Bench Press | 2 | 6-10 | 30-45 secs |
| Rope Tricep Extensions | 3 | 8-12 | 30-45 secs |
| Rear Delt Fly | 1 | 12-15 | 30-45 secs |
| Rear Delt Fly | 4 | 4-5 | 45-60 secs |
Greg O’Gallagher Kinobody Warrior Shredding Workout Routine
The Kinobody Warrior Shredding workout is Greg’s program to get you lean. This program is a three-day split, with an optional cardio workout on saturday.
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Workout A | Rest | Workout B | Rest | Workout C | Cardio | Rest |
Workout A
| Exercise | Sets | Reps | Rest |
| Inclined Bench | 3 | 4,6,8 | 45-60 secs |
| Dumbbell Bench Press | 3 | 5,6,8 | 30-45 secs |
| Incline Dumbbell Curls | 3 | 8-12 | 30-45 secs |
| Rope Hammer Curls | 4 | 12-15 | 30-45 secs |
| Bent Over Flys | 3 | 10 | 30-45 secs |
Workout B
| Exercise | Sets | Reps | Rest |
| Bulgarian Split Squats | 3 | 6-8 | 45-60 secs |
| Romanian Deadlifts | 3 | 6-8 | 30-45 secs |
| Leg Extensions (RPT) | 3 | 10-12 | 30-45 secs |
| Weighted Hanging Knee Raises | 3 | 8-15 | 30-45 secs |
Workout C
| Exercise | Sets | Reps | Rest |
| Standing Barbell Press (RPT) | 3 | 6,8,10 | 45-60 secs |
| Weighted Chin-Ups (RPT) | 3 | 6,8,10 | 30-45 secs |
| Seated Cable Rows (RPT) | 3 | 8,10,12 | 30-45 secs |
| Tricep Pushdowns (RPT) | 3 | 8-15 | 30-45 secs |
| Lateral Raises | 3 | 10 | 30-45 secs |
Cardio
| Exercise | Speed | Duration |
| Run | 10 mph | 1 Min |
| Walking | 2 Min | |
| Run | 11 mph | 1 Min |
| Walking | 2 Min | |
| Run | 12 mph | 1 Min |
| Walking | 2 Min | |
| Run | 10 mph | 1 Min |
| Walking | 2 Min | |
| Run | 8 mph | 1 Min |
| Walking | 2 Min | |
| Run | 6 mph | 1 Min |
| Walking | 2 Min |
Greg O’Gallagher Kinobody Movie Star Body Workout Routine
Here is a sample of the Kinobody Movie Star body workout routine.
This Kinobody workout program is a three-day split routine, to be performed for 12 weeks total. It contains reverse pyramid training exercises for increased volume while keeping the total number of exercises down.
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Train | Rest | Train | Rest | Train | Rest | Rest |
Monday
| Exercise | Sets | Reps | Rest |
| Standing Barbell Press (RPT) | 3 | 4,6,8 | 45-60 secs |
| Weighted Chin-Ups (RPT) | 3 | 5,6,8 | 30-45 secs |
| Single Arm Overhead Tricep Extension | 3 | 8-12 | 30-45 secs |
| Leaning Lateral Raises | 4 | 12-15 | 30-45 secs |
Wednesday
| Exercise | Sets | Reps | Rest |
| Bulgarian Split Squats (RPT) | 3 | 6,8,10 | 45-60 secs |
| Romanian Deadlifts | 4 | 10-12 | 30-45 secs |
| Single Leg Hip Thrusts | 3 | 10-15 | 30-45 secs |
| DB Leaning Shrugs | 4 | 10-15 | 30-45 secs |
Friday
| Exercise | Sets | Reps | Rest |
| Incline Bench Press (RPT) | 4 | 4,6,8,10 | 45-60 secs |
| Pinned Hammer Bicep Curls | 4 | 4-8 | 30-45 secs |
| Bent Over Flys (Rest Pause) | 4 | 12-15 | 30-45 secs |
| Hanging Knee Raises | 4 | 8,-12 | 30-45 secs |
Greg O’Gallagher Two-Day Kinobody Movie Star Body Workout Routine
The Greg O’Gallagher two days a week workout program is a full-body workout.
This workout contains many different compound lifts where Greg will cover a variety of different rep ranges.
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Rest | Full Body | Rest | Full Body | Rest | Rest | Rest |
Full Body Workout
| Exercise | Sets | Reps | Rest |
| Push-Ups | 2 | 6-8 | 45-60 secs |
| Bench Press | 3-4 | 6,10,12 | 30-45 secs |
| Feet Elevated Push-Ups | 1 | 20-30 | 30-45 secs |
| Trap Bar Deadlift | 2 | 8,6,6,4 | 30-45 secs |
| Pinned Single Side Bicep Curl (No Rest) | 3 | 10,8,6 | 30-45 secs |
| Prone Incline Rear Delt Rows | 3 | 15,5,5,5 | 30-45 secs |
| Hanging Knee Raise | 3 | 20 | 30-45 secs |
Greg O’Gallagher Greek God MEGA Training Workout Routine
Greg O’Gallagher’s Greek God program focuses on Minimum Effort Growth Acceleration Training (MEGA Training).
The MEGA Kinobody workouts are staged in three different levels. They’re broken up into Workout A and Workout B to be performed three days per week.
It is structured around standard pyramid training (SPT) and reverse pyramid training (RPT), taking longer rest breaks between sets. This allows him to replenish energy stores for maximum output.
The style of training is focused on fatiguing the muscle using smaller compound movements at a high volume. The intention is to reduce rest times each session before adding weight.
For example, if you start with 60-second rest periods between sets, your next session the following week would reduce this to 45 seconds.
This pattern continues until rest periods are 20-30 seconds, which would then give you the opportunity to increase weight.
Greg prescribes this as a form of progressive overload, recommending you reduce rest periods by five seconds each workout.
MEGA Training Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Workout A | Rest | Workout B | Rest | Workout A | Rest | Rest |
MEGA Workout: Level 1
Workout A
| Exercise | Sets | Reps | Rest |
| Incline Bench Press (RPT) | 3 | 5,6,8 | 45-60 secs |
| Standing Shoulder Press (RPT) | 3 | 6,8,10 | 30-45 secs |
| Close Grip Bench Press (RPT) | 3 | 6,8,10 | 30-45 secs |
| Incline DB Flyes or Machine Flyes (SPT) | 4 | 12,10,8,6 | 30-45 secs |
| Lateral Raises (SPT) | 4 | 12,10,8,6 | 30-45 secs |
| Rope Tricep Extensions (SPT) | 4 | 12,10,8,6 | 30-45 secs |
Workout B
| Exercise | Sets | Reps | Rest |
| Weighted Chins (RPT) | 3 | 5,6,8 | 45-60 secs |
| Incline DB Curls (RPT) | 3 | 6,8,10 | 30-45 secs |
| Deadlift/Squat/Hang Cleans (RPT) | 3 | 6,8,10 | 30-45 secs |
| Cable Rows (SPT) | 4 | 12,10,8,6, | 30-45 secs |
| Bent Over Reverse Flys (SPT) | 4 | 12,10,8,6 | 30-45 secs |
| Cable Rope Curls (SPT) | 4 | 12,10,8,6 | 30-45 secs |
| Calf Raises (SPT) | 3 | 12,10,8,6 | 30-45 secs |
MEGA Workout: Level 2
For MEGA Level 2, you will be performing the same exercises increased to six sets for all standard pyramid training (SPT) exercises.
Workout A
| Exercise | Sets | Reps | Rest |
| Incline Bench Press (RPT) | 3 | 5,6,8 | 45-60 secs |
| Standing Shoulder Press (RPT) | 3 | 6,8,10 | 30-45 secs |
| Close Grip Bench Press (RPT) | 3 | 6,8,10 | 30-45 secs |
| Incline DB Flyes or Machine Flyes (SPT) | 6 | 12,10,8,6,6,6 | 30-45 secs |
| Lateral Raises (SPT) | 6 | 12,10,8,6,6,6 | 30-45 secs |
| Rope Tricep Extensions (SPT) | 6 | 12,10,8,6,6,6 | 30-45 secs |
Workout B
| Exercise | Sets | Reps | Rest |
| Weighted Chins (RPT) | 3 | 5,6,8 | 45-60 secs |
| Incline DB Curls (RPT) | 3 | 6,8,10 | 30-45 secs |
| Deadlift/Squat/Hang Cleans (RPT) | 3 | 6,8,10 | 30-45 secs |
| Cable Rows (SPT) | 6 | 12,10,8,6,6,6 | 30-45 secs |
| Bent Over Reverse Flys (SPT) | 6 | 12,10,8,6,6,6 | 30-45 secs |
| Cable Rope Curls (SPT) | 4 | 12,10,8,6,6,6 | 30-45 secs |
| Calf Raises (SPT) | 3 | 12,10,8,6,6,6 | 30-45 secs |
MEGA Workout: Level 3
MEGA Level 3 follows the same exercises and format, building on the set increase of SPT.
These Kinobody workouts require you to drop the weight by 10-15% after completing your six sets, and then complete an additional two sets for six to 10 reps.
These sets will be displayed with a * for reference.
Workout A
| Exercise | Sets | Reps | Rest |
| Incline Bench Press (RPT) | 3 | 5,6,8 | 45-60 secs |
| Standing Shoulder Press (RPT) | 3 | 6,8,10 | 30-45 secs |
| Close Grip Bench Press (RPT) | 3 | 6,8,10 | 30-45 secs |
| Incline DB Flyes or Machine Flyes (SPT)* | 6 | 12,10,8,6,6,6 | 30-45 secs |
| Lateral Raises (SPT)* | 6 | 12,10,8,6,6,6 | 30-45 secs |
| Rope Tricep Extensions (SPT)* | 6 | 12,10,8,6,6,6 | 30-45 secs |
Workout B
| Exercise | Sets | Reps | Rest |
| Weighted Chins (RPT) | 3 | 5,6,8 | 45-60 secs |
| Incline DB Curls (RPT) | 3 | 6,8,10 | 30-45 secs |
| Deadlift/Squat/Hang Cleans (RPT) | 3 | 6,8,10 | 30-45 secs |
| Cable Rows (SPT)* | 6 | 12,10,8,6,6,6 | 30-45 secs |
| Bent Over Reverse Flys (SPT)* | 6 | 12,10,8,6,6,6 | 30-45 secs |
| Cable Rope Curls (SPT)* | 4 | 12,10,8,6,6,6 | 30-45 secs |
| Calf Raises (SPT)* | 3 | 12,10,8,6,6,6 | 30-45 secs |
Greg O’Gallagher Dieting and Food Preferences
Greg O’Gallagher’s dieting and food preferences are based on his Kinobody diet and the principles of intermittent fasting.
Greg follows a 18:6 intermittent fasting plan where he fasts for 18 hours and eats for six.
He begins eating at 2pm and finishes at 8pm, with nothing more than a coffee and sparkling water in the morning.
His daily calorie target is roughly 2,000 calories, His first meal is lighter at 400-500 calories, with his second and final meal coming in heavy at 1,500 – 1,600 cal.
Greg has experimented with this format over the years, mixing up bigger meals early, and lighter meals in the evening. However, he believes this format works best for him.
| Meal | Food |
| Meal 1 Wa | Coffee, Sparkling Water |
| Meal 2 (2PM) | Coffee, Rice Krispie Treat, Greek Yogurt, Nuts, Berries, Pineapple, Kino Collagen Protein with Almond Milk |
| Meal 3 (7PM) | Lean Meat (Beef, Chicken) Mashed Potatoes, Fruit, Cheese Quesadillas, Chocolate Bars |
Greg O’Gallagher Diet Plan
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Greg O’Gallagher’s dieting and food preferences follow the simple principles of intermittent fasting and consuming high-quality, nutrient-dense foods, which have helped him get amazing results.
Below we have a Greg O’Gallagher-inspired diet plan to take your training and body to the next level.
Greg O’Gallagher Kinobody Diet Plan
Meal 1 (Wake Up)
- Sparkling Water
Meal 2
- Black Coffee
Meal 3 (2pm)
- ½ Cup Oats with Almond Milk, Greek Yogurt, Berries
- Pineapple
- 1x Scoop Collagen Powder Protein Shake
Meal 4 (6:30pm)
- 2 x Grilled Lemon and Garlic Chicken Salad Wrap
- Sweet Potato Fries
- Protein Ice Cream
- Pineapple, Blueberries, Strawberries
From what we can see from Greg’s diet, he understands the importance of high-protein, nutrient-dense meals.
If you are considering trying the Greg O’Gallagher workout routine and diet plan, we suggest you do the same.
This will ensure that you are getting enough carbs for fuel, fat to absorb essential nutrients, and protein for building muscle.
To do this, use our advanced calorie and macronutrient calculator.
Just put in your age, gender, height, weight and activity level. You’ll get an accurate daily calorie and macronutrient intake to help transform your body and achieve amazing results.
Greg O’Gallagher Supplement Preferences
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Okay, so now that we have covered Greg’s workout routine and dieting preferences, it’s time to talk about his supplement stack and what he takes to stay in phenomenal shape.
Greg is a firm believer in supplementation to help top his nutrition and improve his performance in the gym.
Below is a list of his supplements to help you get shredded like Greg O’Gallagher.
| Supplement | Purpose |
| Kino Octane Pre-Workout | Boosts energy and performance. |
| BCAA | Stimulate building of protein in muscle and the reduction of muscle breakdown; however, research suggests this is unwarranted. |
| Creatine | Increase performance and training adaptations. |
| Ashwagandha | Reduces stress and anxiety. |
| Kino Collagen Protein | Improve muscle, skin, nail, bone and joint health. |
Final Thoughts
Greg O’Gallagher’s approach to training and nutrition are a refreshing change to many.
He minimizes his calorie intake and time spent in the gym, showing the world you don’t need to be obsessed with lifting to get great results.
So, if you are thinking of trying any of Greg O’Gallagher’s workout routine and diet plan, be sure to follow along as closely as possible, prioritize nutrition, and most of all – enjoy yourself.
So, are you thinking about trying the Greg O’Gallagher workout routine and diet plan? Which one of his programs do you think match your training goals?
Let us know in the comments.
Who is Gregory O Gallagher?
Greg O’Gallagher is a fitness social media personality and owner of Kinobody. He is known for his belief in short workouts and intermittent fasting to help his followers get lean, cut physiques.
What is the Greg O Gallagher method?
The Greg O’Gallagher method focuses on two to three workouts per week, made up of high-volume pyramid training with short rest periods. This is coupled with intermittent fasting to help users get incredible results.
What does kinobody mean?
Kinobody is a brand name created by founder of the company, Greg O’Gallagher. The brand has a focus on health and intermittent fasting.
What are the best exercises for Kinobody?
Kinobody’s best exercises include chin-ups, squats, deadlifts, curls, and rows combined with pyramid and reverse pyramid training.
What is Greg O Gallagher’s schedule?
Greg O’Gallagher wakes up at 11am and starts his day with an Americano coffee and sparkling water before heading out for a walk and meditation session. He has his first meal between 2-3pm before training at 5pm, followed by his second and final meal at around 7pm.
How long does it take to get a Greek god body?
The Greek god body program is a 12-week training block that will gradually progress to help you increase stimulus and continue to progressively overload.
How does kinobody work?
Kinobody works on the principles of intermittent fasting, where you fast for 18 hours and eat for six hours. This, combined with a range of Kinobody workouts, helps build a lean physique.
How many days a week does Greg O’Gallagher workout?
Greg O’Gallagher works out between two and three days per week, performing compound lifts with a focus on pyramid and reverse pyramid training.
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