Kinobody program
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Does anybody here has used or know where to find the greek god program? desu Greg's body is my goal but I'm not sure paying 47 dollaridos for a workout routine is good deal.
As far as I know it doesn't involve squats or conventional deadlifts, just sumo and it is done 3 times a week with reverse pyramid training.
I'm currently doing that routine, it's p good but i threw in calf-raises and some ab work. Started a month ago and it works pretty good.
>>35342735
R O U T I N E
O
U
T
I
N
E
I used to have a download link for the pdf but here's a screenshot of the actual routine in the book.
>>35342771
I'll give you my first born child if you can give me the pdf anon.
>>35342771
Where is the leg work?
>>35342771
is it AxBxAxx BxAxBxx?
>those legs from sumo deadlifts
Yeah nah.
>>35342840
Where should i upload?
>>35342847
Deadlift is all the leg work
>>35342853
AxBxAxx
>>35342771
>4 exercises per workout
What the actual fuck. That's nothing. How do you make gains with such shit volume?
>>35342884
>deadlift
>leg work
>>35342853
Wait no it's exactly what you said, sorry
>>35342887
Hurr.
>>35342887
are you an imbecile or just a summer fag?
>>35342771
>greek god
>no legs
>no back
>no core
>>35342887
I look like OP's pic and I do four -five exercies per workout
intensity > volume
OP just do the big four lifts with ab work. Look up T-Nation's article on ab work
>>35342925
desu senpai the greeks didn't really like big legs. i guess it makes sense since a soldier should be able to run long distances and not squat his whole family.
>>35342887
That's all you need with a properly designed RPT routine. I've seen one that was two exercises that worked well.
>>35342948
The routines shit and he looks like shit, the fact that you'd pay $40 to continue looking like shit astounds me. No legs....lol
>>35342928
>>35342917
>>35342903
With that volume my workout would be like 30 minutes long. Even if I go to failure on my first 4 exercises, I still have energy for more. I would feel like I'm half-assing my workout if I stopped there. Or maybe I've been "overtraining" all this time.
Heres a download link for you guys, didn't pay for this it was given by anon before to me just as I'm giving it now
http://speedy dot sh forward slash S4quU forward slash GGMBP-v2.pdf
>>35342847
>>35342686
Enjoy this shit routine
https://www.docdroid.net/T3qYsSJ/ggmbp-v2.pdf.html
>>35342686
>paying for a routine
I know you're new to lifting but c'mon, use some common sense and see how dumb that is.
>>35342983
Your lifts should be so intense that you need the full 3 minutes to recover between sets in order to complete the next set
if you have minimal down time then yes, the workout will be like 1 hour. There's nothing wrong with that. I will sometimes throw cardio in at the end to work on my athleticism and burn some more calories for my cut
I recommend the mega training one
I made serious gains off this during my bulk
If i wasnt tired by the end i would do the last exercises for extra sets of 6 reps
>>35342870
Hello comrade
>>35342884
send it to [email protected] kind anon.
>>35343004
No such thing as overdeveloped lower body, only under developed upper body.
>>35343031
I'm a Tory though.
>>35343006
FUCKING LOVE YOU ANON, HAVE MY SON.
>>35343057
Eat your pheasant, drink your wine. Your days are numbered bourgeois swine.
>>35343061
Thanks, you will be remembered anon.
>>35342771
>no flys
why
>>35342963
>implying you ever going look half as good like greg
>muh squaaaats
kill yourself.
>>35343016
>>35342903
>>35342917
>>35342928
Rate my routine, pls
Chest/Tris
Bench Press 5x5
Incline dumbbell bench press 3x8-10
Chest Dips 3x10
Cable Crossover 3x15
Back/Bis
Deadlift 5x5
Pull-ups 3x7
Bentover Barbell Row 3x8-10
Low Row 3x8-10
Barbell Curl 3x8-10
Incline Hammer Curl 3x8-10
Preacher Curl 3x8-10
Legs/Shoulders
Squat 5x5
Dumbbell Lunges 3x8-10
Leg Extensions 3x8-12
Leg Curls 3x8-12
Leg Press 3x10-12
OHP 5x5
Dumbbell Lateral Raise 3x8-10
Front Plate Raise 3x8-10
>>35343164
Oops, to Chest/Tris, add:Skullcrushers & Tricep Extensions
>>35343131
Should I post pictures where I do actually look better than he does with minimal effort on my own part? It's not tough there brah
>muh $40 wasted
>mah homoerotic obsession with unaesthetic individuals
>>35342771
More of a strength building program. No doubt you'd gain muscle doing this, but I think i could gain muscle faster on a split.
>>35343232
Didn't payed shit, wonderful anon shared it with me.
>implying greg is unaesthetic
top kek.
>>35343164
You can ditch some of the chest exercises. A bench of some sort and flys are enough. Do tricep dips instead or tricep overhead extensions.
You can also ditch one or two curls and the low row.
Ditch the leg extensions and maybe the leg press. Drop the front raises as well, your anterior deltoids are already getting more than enough training. Replace it with something for the rear delts like reverse flys or face pulls. Rear delts are very often undertrained which leads to posture issues due to muscle imbalances.
>>35343164
>deadlift 5x5
son you gonna die when you get above 225, not even counting the pull-ups that follow.
Overall it ain't that bad but I see way to much volume, keep it in the ranks of 4 to 6 exercises max.
>>35343274
Oh and do 1x5 DLs and 3x5 bent over rows.
>>35343253
You were about to pay $40 for a shit routine dude, regardless if you actually did it or not, that's still fucking embarrassing. Why don't you see if there's any other ways you can voluntarily pay that guy, he probably needs some new rims for his car, send him a care package of your wasted money
>>35342948
>ignored 2/3 of post
There's still no rows or ab work
Besides that, you're all fucking dreaming if you think the guy in the OP follows that routine
If there was 1 perfect one size fits all routine, why don't we all do it? Why is it a secret?
>>35342686
People pay $ for a routine to look like this guy? LoL. Smh TbH Senpai
>>35343164
dude I would literally just do SS at this point, when it comes to the big compound lifts.
You can add the accessory lifts to add some hypertrophy.
Actually try taking a look at gzcl method, it's great for aesthetics
>>35343292
>>35343276
>>35343274
Huh, I have been told my Deadlift volume is too high. But I make progress on it. I'll try 3x5 with higher weight.
Thanks for all the input. I'll revise my workout and go harder. I do love the pump I get from some of those exercises (like leg extensions and chest dips), but I might misinterpret a good pump as an effective workout.
>>35342884
>>35342853
It alternates niggers
>>35343310
then why do we put everyone to do something like SS or SL? there are routines that pack almost everything. Besides its so obvious you don't do pull ups to think you need rows.
Also people complain all the time that abs are not worked enough with other routines, you can add that yourself.
>>35343310
Who cares about rows? There are chin ups. The row is an unnatural movement and a shit lift.
There is core work in the standing press and sumos.
>>35343253
>>35343253
Not the guy you're replying to but this guy doesn't look special at all in OP's pics
I know he's like 6'0 or something but that physique is easily achievable after 2+ years of lifting and eating right and the act that he's charging 40$ for a routine when anyone who actually knows anything about fitness knows diet is the biggest contributing factor when it comes to looking shredded or looking fat just shows that he's a faggot trying to make money off the unaware
>>35342686
I couldn't give two shits about his routine, I just need his diet plan and if he does any supplementary cardio to maintain a low bodyfat
>>35343364
yeah, thats the thing, I don't want to look like a beast, simply being shredded and strong is my goal. Besies, to me he looks well above average.
>>35343386
Diet plan is also on the pdf, check out his channel for the cardio thing, he advocates taking a walk for cardio.
>>35343417
Why don't you just fuck him then and not worry about his shit program or your own lack of training/lifting/dieting/conditioning knowledge...cause you have none dude. "lol lets come on a fitness board and post stupid shit then keep talking about how much I want this guy in my mouth over and over."
>>35343164
Change incline bench to incline flys
Change Cable crossovers for skullcrushers/Tricep Pushdowns
Move your deadlifts to your leg days after you squat. Make your deadlifts 1x5 or 3x5 max, especially on days with that much volume.
Low row and 3 different types of curls aren't necessary, just focus on one type of curl (Incline Curl is best IMO)
Focus on squats and Diddylifts on Leg day, take out lunges and leg curls and do Hyperextensions or Cable pullthroughs, curls aren't that necessary either and Leg Press should be done if you want more leg work if squats didn't fuck you up hard enough
Take out front plate raises
This program is only good if you do ABCxABCx, if you're doing it AxBxCxx then you're not gonna make gains.
Your workouts are long as fuck, if you're bothered doing them then gj.
Consider changing everything to 3x5 and 2x8-10, unless you're bulking hard.
>>35343487
you jelly anon? resorting to insults just because you cannot prove your point isn't the way to go. what is wrong if I like his routine and modify it to have more leg? I enjoy squatting and having good legs, I have done ICF and regular upper lower routines before, nothing wrong with wanting to check out different routines. Just happens that this one wasn´t free but some anon shared it with me so im going to check it out and judge it by myself.
>>35343355
>then why do we put everyone to do something like SS or SL?
We don't... but pic related is a little explanation on starting with the basics
Anything that focuses on compounds is fine
>its so obvious you don't do pull ups
Oh, OK. Kind of weird assumption to make (especially since I have a military background and thus do many pullups all the time) but whatever you say man
>>35343357
I think rows are pretty valuable to have, but whatever floats your boat
>>35343417
No shit he's above average
Average now a days is fucking dog shit tier if all you're aiming for in life is to be "above average" than I am truly sorry for you and I can see why you picked this guy as a goal body
>>35343562
>implying being in the military means something
>>35343563
Ok I'll take the bait anon, show me your ideal goal body then.
>>35343610
>>35343610
Finding two of the worst photos that are the very extreme to try and prove your point of view? What are you, a journalist? That's not how it works bud, they have physical standards, and the only people that can get like that are the very very very few pieces of shit that get a docs note somehow, but they would be kicked out in a heartbeat if they arnt a brokedick with some stupid reason.
>>35343643
yes and the most important standard in the military is cardio and endurance, not strength so just saying hur dur I have a military background isnt worth for shit in bodybuilding. Besides that your supreme military knowledge you should know that weighted pull-ups work your back way better than rows
>>35343631
afraid I will make fun of your roided monster that you aspire to become anon? yeah I thougth so.
>>35343610
>>hating on the military
>hating on free schooling
>hating on free housing
>hating on free food
>hating on free gym membership
I agree the army/marines/navy is just dumb but in the airforce we actually get treated like real people and not dogs
I'm aware there is some lazy fucks that are active duty but please tell me what the fuck you've done I your life of value
Pic related is my goal body
>>35343743
What? Did I say anything bad about the military? the only thing I said is that strength isn't the main focus on their programs, I could care less about them as I don't even live in the US, learn to read bruh.
Besides there is a squat variation within the program you fucking neckbeards, but you all choose to attack it because you don't know it.
>that goal body
fucking disgusting.
>>35343743
You think serving is a valuable act? What is this, 1944?
I'll upload the entire greek god pdf if someone has the aggressive fat loss thing
>>35343837
to late son >>35343006 beat you to it.
>>35343854
Shieeeeeeet
>>35343798
Alright lol sorry I actually want to look strong and not some average bodybuilder who's never gonna make it physique
>>35343816
It's not a valuable act I joined so I could have free education, free gym, free food, free housing and get decent pay for my job
I'm 19 and am going to be controllong the cameras/ eventually flying reaper drones probably making more money than you sitting in an air conditioned box for my shift and when I get off work I'll lift for free then eat for free then sleep in my bed that was free in my house that is free
>>35343873
lol aggressive fat loss is literally drink coffee then have one big meal later in the day then eat a fruit then have a smaller meal.
Feel terrible for people that paid 40$ for this.
>>35343929
>I have a different opinion on what is aesthetic and I need to put down others who have another view on the subject
kek ok anon enjoy your day, there is no point keeping this argument.
>>35343935
how do you know? do you have it? mind sharing it anon?
>2015
>not doing Mike Chang's 6 pack shortcut workout
shiggy
>>35344005
I'm not hating on him for having Greg as his goal body, I'm hating on him for having a goal body that he could achieve in 2 years
Aim for the moon and you might make it to the stars
Aim for the sky and you might not even make it out of the atmosphere
>>35344045
Lemme try to find the link for you anon.
Contains all the kinobody shit.
Worse comes to worse ill upload it somewhere.
>>35344105
I'll wait anon, thanks.
>>35344092
but the stars are farther than the moon
R8 pls
>ABCABCx
A:
>Bench press - 3x8
>Incline dumbell press - 3x8
>Incline dumbell flys - 3x8
>Shoulder press - 3x8
>Upright row - 3x8
>Dumbell lateral raise - 3x8
>Close grip bench - 3x8
>skullcrushers - 3x8
>Tricep cable pressdown - 3x8
B:
>Barbell row - 3x8
>Lat pulldown - 3x8
>Cable rows - 3x12
>Barbell shrug - 3x8
>Barbell curl - 3x8
>Dumbell curl - 3x8
>Preacher curl - 3x8
>Wrist curl - 3x8
>reverse grip barbell curl - 3x8
C:
>squat - 3x8
>leg press - 3x8
>Leg extension - 3x12
>Leg curl - 3x12
>Calf Raises - 3x20
>Lunges - 2x10
>Horizontal calf raises - 3x10
>>35344239
Either way the inspiration on that quote is still not wasted.
>>35344212
http://www.mediafire.com/download/5svjz5xccoje955/Aggressive_Fat_Loss_2.0.rar
Say my name anon.
>>35344270
>bench press 3x8 kek
>benching flat incline and shoulder on the same day
>9 exercises each day
>3 types of curls on the same day
>lack of deadlifts of any kind
>everything is 3x8 or 3x12
sorry just no.
>>35344297
Muther fucking Bisenberg, thanks man.
>>35343006
the fuck link is that? just made my computer shutdown
>>35344297
THANK YOU BABEEEEEEEY
5/5
Mastapeece
>>35344362
link works fine, its your computer.
>>35344297
>>35343006
I've just read here and there, it's like this guy is trying to sell hot air to noobs. And people is praising you for your copyright violation... also, it's really really an awful routine, even for a noob landwhale.
Damn, I've just seen >>35343004 and it's... cringey
No, you don't become fucking quadzilla for doing legs, it won't kill you you fucking faggots. Your posterior chain is simply non-existent and squat may fix that too.
Really, noobs. See >>35343562 for some reasons for SS - but hey you won't take advice from 4chan? Won't really blame you, you may as well get a program here https://www.reddit.com/r/Fitness/wiki/getting_started#wiki_adding_exercise
Surprise, surprise, SS is there again.
In Rippetoe's words:
>https://www.reddit.com/comments/n13d8/i_am_mark_rippetoe_author_of_starting_strength/
>They fail to understand that they are beginners. Novices, as we call them. They pick a routine out of a magazine based on what the guy doing it looks like
It seems your description.
If you get to pay for a routine that ain't even a custom one made for you by a certified PT with some kind of degree, based on your training history, injuries and goals: you're a fucking faggot.
If you get to follow a routine only because it's sold to the above-mentioned idiots, you're a faggot too.
>>35344720
>Getting this mad over other anon's opinions on a mongolian snake drying board
>Being mentally sound
Pick one buddy boy
>>35343004
>doing legs will drain your CNS
ahahaahahahah what a fucking faggot
>>35344735
Mad? Where? I feel pity for you, and it's an awful show too. Praising this is like posting Naruto in /a/
>>35344720
Okay we get you think you are better because you do squats. Other than that you will be exercising everything and muscle is bound to grow with progressive overload. Might not be the best routine for you but it will yield results. Of course people might recognize it could cause lagging in certain areas but you can fix that with some ab workout at the end or some shurgs.
>>35344771
Naruto is good for me and I don't give a flying fuck about what you or the /a/ neckbeards think of it. It's certanly not the best manga but it isn´t a complete shitshow until the very end.
>>35344735
>>35344962
That guy you're still trying to argue with is right
It's like I said earlier >>35343364
Greg is just another Jew in the fitness industry trying to rip off the unaware using his completely average "I've been lifting for 2 years physique" as his selling point
Only thing I'm mirin in his physique is his smooth skin
Physique is sub par tattoo is atrocious and he's a Jew
>>35345015
Thats why you download the PDF files online instead of paying 40$ for them anon.
>>35345069
Doesn't change the fact that he is still TRYING to rip off beginners
And the routine is shit either way
>>35345015
>I've been lifting for 2 years physique
>Physique is sub par
wow amazing how /fit/ has deformed your sense of aesthetics. Go for your monster legs if you want to man, I'll just do the squat variation and be happy with it.
>>35344962
>Might not be the best routine for you but it will yield results
ahahah nah. I saw a bunch of idiotic tips, from diet to training. Better than nothing? Probably. Beginners should start elsewhere? Absolutely.
>Naruto
I don't give a fuck about Naruto, I just meant to say "it's like preaching Islam to the Pope". No, I'm not interested in your opinion on Islam, or on the Pope.
>>35345069
>I follow the routine because it's sold to idiots
>If it's sold, it's valuable!
You fell for it. No, this equation is wrong.
>>35345091
>Squats give you monster legs
Why are you shitposting on a fitness board? You clearly have no idea what are you talking about.
>>35345080
In OPs pic you cannot tell me he has a good physique
Yea he had some muscle but he isn't even lean and he's trying to sell people on how to be lean?
>trust me bro this routine works for getting to 5% body fat
>just pay me 40$
>isn't nor ever has been 5% body fat
Sounds legit
>>35345097
>training 3x a week
>compound movements
>involve deadlift, the press incline press and pull ups
>rep range between 5 and 8, works both hyperthropy and strength
Sure bud, you must be some kind of guru fitness who already has a better body than greg. Only thing is missing is the squat and you are mad about it, other than that point why is it so bad for you. Sure it is upper body oriented but thats about it.
A
3x5 bench
3x5 deadlift
3x5 pull ups
3x10 lateral raises
1xF farmer caries
B
3x5 squats
3x5 OHP
3x5 front squats
3x5 pendlay rows
3x10 calf raises
C
3x5 lunges
3x5 glute hip thrusts
3x3 power cleans-later clean and press
3x5 shrugs
3x5 skull crushers
3x10 face pulls
XXAXBXC or CXAXBXX
is this routine garbage?
How stupid is this?
A
bench 3x5
squat 3x5
incline bench 3x5
cable tricep 5x8
skull crushers 5x8
B
deadlift 1x5
OHP 3x5
pendlay row 3x5
barbell curls 5x8
lateral raise 5x8
dumbbell OHP 5x8
dumbbell curl 5x8
ABxABx...
>>35342686
>Kinobody
>>35346115
why have barbel and dumbbell curls/ohp?
>>35343743
>Airforce
>Done anything useful
Sure buddy
>>35346271
I'm not even going to say anything I'll just refer you to my other post
>>35343929
>>35343004
Well, the thing about the wardrobe is true. If your legs are too big you will look like shit in jeans.
>>35342884
man plox send it to me : m6ks77 @hotmail.com
>>35344270
u aware?
>>35344739
is there anyway to restore your CNS after its drained?
>>35347469
Time. Same as any other recovery.
But as there's literally nothing in his programs that will suffer at all from CNS fatigue, its mostly him throwing as many reasons out there to avoid leg training witout any real care for how valid they are.
>>35347469
Rest.
>>35344092
Damn you sound like a faggot.
>>35342686
People think that a magic routine or food will give you this body
There is no secrect, eat a lot of carbs, workout 3 -4 times a week. Some people are just blessed with great DNA
