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Greg O’Gallagher Workout Routine

Hanna Walther Author Profile



Greg O'Gallagher's Workout Routine and Diet

What does Greg O’Gallagher’s workout routine look like?

Greg O’Gallagher is a Canadian fitness coach known for his internet fitness brand, Kinobody, which he dropped out of college to pursue full-time in his early 20s.

By the time he was 24 years old, Greg O’Gallagher was one of the fitness industry’s youngest and most successful people.

Today, Kinobody has an apparel line, supplements, various fitness programs, and recipes.

While we’ve done thorough research on Greg O’Gallagher and his workout routine and diet, this post is not his exact routine. Instead, it’s a compilation of his social commentary, interviews he’s done, and information from experts in the field.


Current Stats 

  • Height:‎ 5’8″
  • Weight: 182 pounds
  • Age: 35 years old
  • Birthday: September 22, 1986
  • Accolades: 900k followers on Instagram, over 525k YouTube subscribers


Workout Principles

On his Instagram, Greg O’Gallagher shares his hard-earned fitness advice, workout programs, diet recommendations, and general wellness knowledge with his followers and fans.

Greg’s workout programs aren’t the typical ones you’d expect from someone of his stature. He shares many tips and tricks about weight loss on his YouTube channel.

He does hardly any cardio, and all his workouts are fast and focused on having fun, burning fat, and achieving muscle growth quickly.

Greg implements the reverse pyramid training in his workouts, where the heaviest weight is used in the first set to maximize strength gains and build dense muscle.


Greg O’Gallagher’s Workout Routine

The Kinobody movie star body program consists of quick workouts that don’t take hours out of a person’s day. O’Gallagher believes that a workout program should fit into our lives, but it shouldn’t be the thing our life revolves around.

Greg O’Gallagher performs three strength training workouts each week. This program helps to prevent injury and avoid getting burnt out by having to hit the gym every day of the week.

His workouts help to lose weight, trim body fat and maintain energy and focus.

Here is the Greg O’Gallagher workout routine:


Monday – Back & Shoulders

Here’s the back and shoulder workout that Greg O’Gallagher does on Mondays. He works his back and shoulders at least once per week, using a high rep training program to achieve his goals.

  1. Weighted chin-ups (2 sets, 8 reps)
  2. Standing barbell press (2 sets, 8 reps)
  3. Wide grip cable rows (2 sets, 10 reps)
  4. Dumbbell lateral raises (2 sets, 15 reps)


Tuesday – Rest

Greg O’Gallagher takes Tuesday to rest his back and shoulders from the previous day’s heavy lift. Rest days are essential for recovery, and most muscle growth comes from getting good quality sleep each night. So he tries to go to bed early most nights to let his body recover naturally. 


Wednesday – Legs & Biceps

On Wednesday, O’Gallagher completes this quick leg and bicep burner to achieve muscle gains in his legs and arms:

  1. Weighted box jumps (2 sets, 4 reps)
  2. One-legged squats (2 sets, 6 reps per leg)
  3. Standing barbell curls (2 sets, 8 reps)
  4. Standing hammer curls (2 sets, 8 reps)
  5. Standing one leg calf raises (2 sets, 10 reps)


Thursday – Rest

Thursday is another rest day for Greg O’Gallagher. As you build muscle mass, giving your body adequate rest is essential for recovery.


Friday – Chest & Triceps

Greg celebrates the upcoming weekend by working to gain muscle in his chest and triceps in this upper body program:

  1. Incline bench press (2 sets, 10 reps)
  2. Flat barbell bench press (2 sets, 10 reps)
  3. Rope extensions (3 sets, 8 reps)
  4. Rear delt fly (2 sets, 15 reps)


Saturday & Sunday

On the weekend, Greg stays busy by going on a long, brisk walk near his home. He may also do some light stretching and foam rolling to ease the tension in any of his muscles.


Greg O’Gallagher’s Diet 

Greg O’Gallagher’s Kinobody diet plan was created over time as he learned which foods can change his body in a positive way. He focuses on intermittent fasting and carb cycling to achieve aggressive fat loss, cut weight, and build more muscle.

While intermittent fasting, Greg eats two meals in a six-hour window and then fasts for 18 hours. Greg’s meal window is between 2 PM and 8 PM, with a 400-calorie meal at 2 PM followed by a larger, 1,600-calorie meal by 8 PM.

While he is extremely fit and dedicated to this lifestyle, Greg indulges himself in a cheat meal once or twice a week. Greg believes in eating the foods that satisfy him and fill him up the most, giving into cravings and indulgences when he feels like it.

Here is Greg O’Gallagher’s diet:



  • Coffee
  • Sparkling water


Meal 1 – 2 PM

For his 2 PM meal, Greg O’Gallagher aims to eat around 400 calories.

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


Meal 2 – 8 PM

For his late dinner, Greg O’Gallagher tries to eat up to 1,600 calories. Here’s an example of the meal he eats at 8 PM:

  • Meat, like steak or chicken
  • Mashed potatoes
  • Fresh fruit
  • Cheese quesadillas
  • Chocolate bars



To maintain his ripped physique and keep his energy up in the gym, Greg O’Gallagher has taken a few supplements to help support his fitness journey. While he may not take these consistently, these are supplements that have helped him build muscle in the past. 



Greg O’Gallagher is undoubtedly the picture of fitness goals for many people — from a very young age, he was curious about strength training programs and has spent his entire life building muscle and helping others achieve an impressive physique that they’re proud of.

While he’s putting his max effort into building one of the leading online fitness programs and lifting heavy, we’re confident that Greg has more up his sleeve, and we look forward to seeing what that is.

His passion and commitment to helping his clients achieve their ideal results is inspiring.

What do you think about Greg O’Gallagher’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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