A majestic black and white photograph captures a sculpted male model, bathed in golden sunlight, standing against ancient Greek ruins, exuding strength, perfection, and timeless beauty.

How To Look Like A Greek God: The Complete Guide

Since ancient times, Greek gods have been revered for their physical perfection and ideal masculine physique. Chiseled abdominal muscles, broad shoulders, strong arms – the bodies of Greek gods represent the pinnacle of strength and aesthetics.

If you’re short on time, here’s a quick answer to your question: Achieving a Greek god physique requires committed strength training, clean bulking, targeted exercises for each muscle group, and dialing in your nutrition and macros.

In this comprehensive guide, we’ll cover everything you need to know to sculpt your body into one worthy of Mount Olympus. You’ll learn about optimal workout routines, the right foods to fuel your gains, must-have supplements, posing tips, and more.

By the end, you’ll have a complete blueprint for transforming yourself into a modern Adonis.

Workout Routines for a Greek God Physique

Full-Body Workouts

Full-body workouts are great for building an overall strong, muscular physique. By training all the major muscle groups in each workout, you’ll maximize muscle protein synthesis and get those gains! Full-body routines are perfect for beginners looking to efficiently build a solid foundation of size and strength.

An example full-body workout could look like:

  • Barbell Squats – 3 sets of 8-12 reps
  • Bench Press – 3 sets of 8-12 reps
  • Bent Over Rows – 3 sets of 8-12 reps
  • Overhead Shoulder Press – 3 sets of 8-12 reps
  • Deadlifts – 3 sets of 6-10 reps

Perform this workout 3 times per week, resting at least a day between sessions. Full-body training provides great muscle stimulation and will help you build an amazing overall physique.

Upper/Lower Splits

The upper/lower split is another great option for building a Greek god physique. This split allows you to train upper and lower body muscles more frequently compared to a total body routine.

A sample upper/lower split could look like this:

Upper Body

  • Bench Press – 3 sets of 6-10 reps
  • Overhead Press – 3 sets of 8-12 reps
  • Lat Pulldowns – 3 sets of 10-15 reps
  • Bicep Curls – 3 sets of 10-12 reps
  • Tricep Extensions – 3 sets of 10-15 reps

Lower Body

  • Squats – 4 sets of 6-10 reps
  • Romanian Deadlifts – 3 sets of 8-12 reps
  • Leg Press – 3 sets of 10-15 reps
  • Leg Curls – 3 sets of 12-15 reps
  • Calf Raises – 3 sets of 15-20 reps

Train upper body on Day 1, lower body on Day 2, rest on Day 3, and repeat. This split allows you to thoroughly hammer your upper and lower body muscles twice per week.

Push/Pull/Legs Splits

The push/pull/legs split, often abbreviated as PPL, is a time-tested routine for building muscle. You train each muscle group hard twice per week – the optimal frequency for gains.

Here’s a sample 6 day PPL routine:

Push (Chest, Tris, Shoulders)

  • Bench Press – 3 sets of 6-10 reps
  • Incline DB Press – 3 sets of 8-12 reps
  • Overhead Press – 3 sets of 8-10 reps
  • Lateral Raises – 3 sets of 12-15 reps
  • Tricep Pushdowns – 3 sets of 10-12 reps

Pull (Back, Bis)

  • Deadlifts – 3 sets of 5-8 reps
  • Bent Over Rows – 3 sets of 8-12 reps
  • Lat Pulldowns – 3 sets of 10-15 reps
  • Face Pulls – 3 sets of 12-15 reps
  • Bicep Curls – 3 sets of 10-12 reps

Legs (Quads, Hamstrings, Calves)

  • Squats – 4 sets of 6-10 reps
  • Leg Press – 3 sets of 10-15 reps
  • Leg Curls – 3 sets of 12-15 reps
  • Leg Extensions – 3 sets of 15-20 reps
  • Calf Raises – 3 sets of 15-20 reps

Follow an every-other-day schedule, repeating the PPL cycle continuously. This split maximizes muscle protein synthesis by stimulating each muscle group frequently.

Bro Splits

The bro split trains 1-2 muscle groups per workout. A sample 5 day bro split could be:

  • Day 1: Chest
  • Day 2: Back
  • Day 3: Shoulders
  • Day 4: Arms
  • Day 5: Legs

On each day, train the target muscle group(s) with high volume. For example, on chest day you might perform:

  • Flat Barbell Bench Press – 4 sets of 6-10 reps
  • Incline DB Press – 3 sets of 10-12 reps
  • Chest Flys – 3 sets of 12-15 reps
  • Dips – 3 sets to failure

The bro split allows extensive volume on each muscle group, providing a great muscle-building stimulus. However, each group is only trained once per week. Some find this frequency suboptimal for maximum gains, but many bodybuilders have built impressive physiques using bro splits.

Diet and Nutrition Tips

Calculate Your Macros

One of the most important aspects of looking like a Greek god is eating the right ratio of macronutrients (protein, carbs, and fat). The first step is to calculate your macros based on your goals, activity levels, and body stats using a macro calculator.

This will provide you with a personalized blueprint for the optimal intake of each macronutrient to support muscle growth and fat loss. Generally, you’ll want to aim for a high protein intake around 0.8-1g per pound of body weight when trying to build an aesthetic physique.

Eat in a Caloric Surplus

To maximize muscle growth like the Greek gods of old, you need to eat in a slight caloric surplus to provide your body with enough energy to build new muscle tissue. Use a TDEE calculator to estimate your total daily energy expenditure and aim to consume 300-500 calories above this number.

The extra calories should come from nutrient-dense whole foods, not junk. Eating in a surplus without also strength training will just lead to fat gain.

Eat Plenty of Protein

Protein is the most important macronutrient for sculpting an aesthetic physique. Aim for 0.8-1g of protein per pound of body weight daily from foods like chicken, turkey, lean beef, eggs, fish, Greek yogurt, protein powder, and beans. Spread your protein intake out over 4-5 meals.

Consuming plenty of protein will maximize muscle protein synthesis to support lean muscle growth.

Healthy Carb and Fat Sources

Fill out the rest of your calorie and macro needs with healthy carbs like oats, quinoa, sweet potatoes, fruits, and vegetables. Good fats to include are olive oil, avocados, nuts, seeds, coconut oil, and fatty fish like salmon. Limit simple carbs, processed foods, sugar, and saturated fats.

Make sure to stay hydrated by drinking plenty of water throughout the day. Proper nutrition provides the foundation for achieving that coveted Greek god physique.Follow these diet tips consistently and you’ll be well on your way to looking like Zeus!

Isolation Exercises for Targeted Muscle Growth

Biceps Curls

The biceps curl is a classic isolation exercise that directly targets the biceps brachii muscles in your upper arms. To perform it, stand with your feet shoulder-width apart, keep your elbows tight to your sides, and curl a dumbbell up towards your shoulders.

Squeeze the biceps hard at the top of the movement. Do 2-3 sets of 10-12 reps to maximize muscle growth. Just be sure not to swing or jerk the weight – controlled, isolated movements work best here. Biceps curls are a must for sculpted, Greek God-like arms!

Tricep Extensions

Want to build those horseshoe triceps like a Greek God? Tricep extensions are your ticket. Grab a dumbbell or cable machine handle and extend your arms overhead, keeping your upper arms stable and elbows tucked in.

Lower the weight behind your head until your forearms are parallel to the floor, feeling a deep stretch in the triceps. Then extend your arms back overhead, flexing the triceps hard at the top. Do 2-3 sets of 10-12 reps, focusing on squeezing and isolating the back of your arms.

This exercise directly targets the three heads of the triceps for that chiseled look.

Lateral Raises

Lateral raises beautifully isolate the deltoid muscles of the shoulders for a statuesque physique. Stand with a dumbbell in each hand, arms straight by your sides, palms facing inwards. Keeping your elbows slightly bent, raise your arms straight out to the sides until they are parallel to the floor.

Make sure to lift with your shoulders, not your arms! Slowly lower back down and repeat for 2-3 sets of 10-12 reps. Lateral raises really target those medial delts and give your shoulders a rounded, Greek God appearance.

Leg Extensions

For chiseled quadriceps like Zeus, leg extensions are unmatched. Using a leg extension machine, sit down and place your ankles behind the roller pad. Keep your back flat against the seat. Extend your legs until they are straight and parallel to the floor, really flexing your quads at the top.

Slowly lower back down just short of locking your knees. Leg extensions isolate the quadriceps magnificently for that sculpted look we all covet. Do 2-3 sets of 10-15 reps to bring out all the cuts and lines in your quads.

Calf Raises

Last but not least, let’s not forget about calf raises for strong, defined lower legs. Use a standing calf raise machine at the gym and place the padded lever across your shoulders. Push with your calves to raise your heels as high as possible, feeling an intense burn in your gastrocnemius and soleus muscles.

Control the movement on the way down. Shoot for 3 sets of 15-20 reps here. Calf raises are absolutely crucial for unlocking your inner Greek God calf gains. Just think of Michelangelo’s David – ripped calves for days!

Supplements to Support Muscle Growth

When it comes to looking like a Greek god, proper exercise and nutrition are key. However, certain supplements can provide additional support for muscle growth and recovery.

Whey Protein

Whey protein is a must-have for building muscle. Derived from milk, it contains essential amino acids needed to repair and build new muscle tissue. Whey is quickly digested and absorbed, making it ideal for consuming pre and post-workout.

Go for whey protein isolate or hydrolysate for maximum muscle building effects.


Creatine is one of the most researched performance enhancing supplements. It works by increasing stores of phosphocreatine in muscles, providing more rapid energy for contractions. This can enable you to lift heavier weights and perform more reps.

Numerous studies confirm creatine’s muscle and strength boosting effects when combined with training.


Branched chain amino acids (BCAAs) include three essential aminos—leucine, isoleucine and valine. BCAA supplements help stimulate muscle protein synthesis and decrease muscle breakdown, especially during intense training.

Leucine is particularly important, as research shows it activates muscle building pathways in the body.


ZMA is a combination of zinc, magnesium and vitamin B6. Deficiencies in these minerals are common among hard training athletes. ZMA supports healthy testosterone levels, muscle recovery and restful sleep—all critical factors for muscle growth.

Evidence also suggests ZMA enhances strength gains from training.


A multivitamin provides insurance that you are getting sufficient amounts of essential vitamins and minerals that are vital for both performance and overall health. Key micronutrients like B vitamins, vitamin D, calcium, iron and antioxidants help facilitate muscle repair, energy production and protect against illness and injury.

Following a progressive training program along with a sound nutrition plan forms the foundation. Adding in select supplements like whey, creatine, BCAAs, ZMA and a high-quality multivitamin can then provide that extra edge for sculpting a physique worthy of the Greek Gods.

Posing Tips for Showcasing Your Physique

Front Double Bicep

The front double bicep pose is a classic bodybuilding pose that really shows off the arms and chest. To hit this pose properly:

  • Stand facing the front with legs together or slightly apart.
  • Bend the arms at the elbows and raise them to shoulder height, with palms facing forward.
  • Flex the biceps as hard as possible and spread the lats wide to make the upper body appear as large and imposing as possible.
  • Hold the abdominal muscles tight to create a muscular look through the midsection.

This pose allows competitive bodybuilders to display maximum arm and chest development. When performing it on stage, remember to exaggerate the flex and hold the pose for several seconds.😊

Side Chest

The side chest pose gives a great view of the pectorals from the side. To properly show off the chest muscles:

  • Stand with the front leg bent at the knee and the back leg straight.
  • Bring the arm on the front side across the chest, with the palm facing down. Flex the bicep.
  • Place the rear hand on the hip or grab the wrist of the front arm to better showcase arm definition.
  • Rotate the chest slightly toward the judges so they can see the pectoral muscles flexed.
  • Hold the midsection tight.

When executing the side chest on stage, be sure to hold the pose long enough for the judges to assess pectoral shape and size. This is one of the best poses for evaluating chest development! 💪

Back Double Bicep

The back double bicep pose allows competitors to show off back width and arm development:

  • Stand with the back to the judges, legs together or slightly apart.
  • Bend the arms to bring them up alongside the back, with palms facing out.
  • Squeeze the biceps as hard as possible while simultaneously flaring the lats to showcase upper back muscle.
  • Look back over the shoulder at the judges to make sure the pose is directly facing them.
  • Hold the midsection tight.

When doing this pose on stage, be sure to really exaggerate it – flare those lats as wide as possible and squeeze every ounce of flex from the biceps! This will show the judges your muscular back development. 💪

Most Muscular

The most muscular pose is designed to show off full body muscle size and definition. To properly perform it:

  • Stand front facing the judges, feet apart for stability.
  • Bend the arms and bring the hands together out in front of the chest, with palms facing inwards.
  • Squeeze every muscle in the body as hard as possible while taking a deep breath.
  • Flex the quads, calves, chest, arms, shoulders – everything!
  • Hold the stomach tight and crunch the abs to appear as muscularly ripped as possible.

This is often used as a final pose in competitions to showcase full body muscle mass and shredded conditioning. Go crazy with the flexing and hold it for impact! 💪😎

Vacuum Pose

The vacuum pose sucks in the stomach to showcase a thin, ripped waistline:

  • Stand relaxed with hands on hips or arms out to the side.
  • Take a deep breath in, then exhale all the air out.
  • Contract the abs forcefully inward toward the spine, trying to make the waist appear narrower.
  • Hold this contraction for 20-30 seconds while keeping the chest forward.

This pose requires practiced abdominal control. Done correctly, it creates a dramatic V-taper making the shoulders appear wider and waist smaller. Use it in between mandatory poses to show the judges razor-sharp midsection definition! 😎


Achieving a Greek god physique takes serious commitment – but with the right training, nutrition, and lifestyle choices, it’s an attainable goal. By following this guide and putting in consistent hard work, you’ll be well on your way to looking like Zeus or Poseidon.

The rewards will be well worth it. Not only will you have an aesthetic, muscular body, but you’ll also enjoy increased strength, confidence, and overall health. Embark on your journey to become a modern Adonis today!

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