Celeb health

Greg O’Gallagher Workout Routine And Diet Plan

Greg O’Gallagher Workout

Greg O’Gallagher is a Canadian fitness coach who is known for his online fitness brand, Kinobody. He quit college in his early 20s to work on Kinobody full-time. Greg O’Gallagher was one of the youngest and most successful people in the fitness industry by the time he was 24.

Kinobody has a line of clothes, supplements, different fitness programs, and recipes. Even though we did a lot of research on Greg O’Gallagher’s workouts and diet, this post is not his exact schedule. Instead, it’s a collection of his thoughts on society, interviews he’s done, and information from experts in the field.

What We Know Now

  • Height:‎ 5’8″
  • Weight: 182 pounds.
  • Age: 35 years old
  • Birthdate: September 22, 1986
  • Accolades: 887K followers on Instagram, over 576k YouTube subscribers

Workout Principles

Greg O’Gallagher shares with his followers and fans on Instagram the fitness tips, workout plans, diet suggestions, and general wellness knowledge that he has learned the hard way.

Greg’s workout plans aren’t what you’d usually expect from a man his size. On his YouTube channel, he gives a lot of advice about how to lose weight. He doesn’t do much cardio, and all of his workouts are short and focused on having fun, burning fat, and building muscle quickly.

Greg’s workouts use a method called “reverse pyramid training,” in which the heaviest weight is used in the first set. This helps him get stronger and build dense muscle.

Also, read Max Taylor Lifts Workout Routine & Diet Plan.

Greg O’Gallagher Workout

Greg O’Gallagher Workout Routine

The Kinobody Movie Star Body program has short workouts that don’t take up a lot of time. O’Gallagher thinks that we should have a workout plan, but it shouldn’t be the most important thing in our lives.

Greg O’Gallagher works on his muscle strength three times a week. This program keeps you from getting hurt and keeps you from getting tired of going to the gym every day. His workouts help him lose weight, cut down on body fat, and keep up his energy and concentration.

Here is the Greg O’Gallagher workout routine:

Monday – Back & Shoulders

Here is Greg O’Gallagher’s Monday back and shoulder workout. At least once a week, he works out his back and shoulders using a high-rep training program.

  • Chin-ups with weights (2 sets, 8 reps)
  • Standing barbell press (2 sets, 8 reps)
  • Cable rows with a wide grip (2 sets, 10 reps)
  • Dumbbell lateral raises (2 sets, 15 reps)

Tuesday – Rest

Greg O’Gallagher rests his back and shoulders on Tuesday after lifting heavy things the day before. Rest days are important for recovery, and getting a good night’s sleep each night is the best way to grow muscles. So, most nights, he tries to go to bed early so that his body can heal itself.

Wednesday – Legs & Biceps

O’Gallagher does this quick leg and bicep burner on Wednesday to build muscle in his legs and arms:

  • Box jumps with weights (2 sets, 4 reps)
  • One-legged squats (2 sets, 6 reps per leg) (2 sets, 6 reps per leg)
  • Standing barbell curls (2 sets, 8 reps)
  • Hammer curls in place (2 sets, 8 reps)
  • Calf raises on one leg while standing (2 sets, 10 reps)

Thursday – Rest

Greg O’Gallagher has another day off on Thursday. Getting enough rest is important for your body to recover as you build muscle mass.

Friday – Chest & Triceps

Greg is getting ready for the weekend by doing this upper body program to build muscle in his chest and triceps:

  • Bench press at an angle (2 sets, 10 reps)
  • Flat barbell bench press (2 sets, 10 reps)
  • Rope extensions (3 sets, 8 reps)
  • Rear delt fly (2 sets, 15 reps)

Saturday & Sunday

Greg stays busy on the weekends by going for a long, fast walk near his house. He might also do some light stretching and foam rolling to ease any muscle tension.

Greg O'Gallagher's Diet

Greg O’Gallagher’s Diet

Greg O’Gallagher’s Kinobody diet plan came about as he learned which foods make his body feel better. He focuses on intermittent fasting and carb cycling to lose fat quickly, cut weight, and build more muscle.

Greg eats two meals in a six-hour window and then doesn’t eat for 18 hours. This is called intermittent fasting. Greg’s meal window is from 2 to 8 pm. At 2, he eats a 400-calorie meal, and at 8, he eats a 1,600-calorie meal.

Greg is very fit and committed to this way of life, but once or twice a week, he eats something he shouldn’t. Greg thinks that he should eat the foods that make him feel the best and give him the most energy. He gives in to his cravings and wants when he wants to.

Here is Greg O’Gallagher’s diet:


  • Coffee
  • Sparkling water


Greg O’Gallagher plans to eat about 400 calories for his lunch at 2 p.m.

  • Coffee
  • Greek yogurt
  • Almonds, pistachios, and other nuts
  • Fresh berries


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

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


Greg O’Gallagher has taken a few supplements to help him on his fitness journey. These supplements have helped him keep his ripped body and keep his energy up at the gym. Even though he might not always take these, they have helped him build muscle in the past.

  • BCAAs
  • Creatine
  • Ashwagandha

Also, read Jeremy Foster’s Workout Routine & Diet Plan.


Greg O’Gallagher is without a doubt the picture of fitness goals for many people. He was interested in strength training programs from a very young age, and he’s spent his whole life building muscle and helping others get a body they’re proud of.

Greg is working hard to build one of the best online fitness programs and lifting heavy weights, but we’re sure he has more up his sleeve, and we can’t wait to find out what it is.

It’s inspiring to see how much he wants to help his clients get the results they want.