Greg O’Gallagher’s Workout Routine & Diet Plan

Here’s Canadian Fitness Coach Popular for Internet Fitness Brand Kinobody Greg O’Gallagher’s Workout Routine

Born in 1986 in Canada, Greg O’Gallagher is a young fitness coach who has discovered his passion for fitness, like IFBB Pros, from a young age. However, he chose another path and joined the entrepreneur path by launching an online fitness brand, Kinobody. People who know about him are well aware of his impressive physique. Hence it’s no different many keep searching about Greg O’Gallagher’s workout routine.

greg ogallagher workout routine

He has more than 100K followers on different social media sites. Also, he has studied acting, appeared in a few films, and worked as an executive producer. Lastly, he has written books regarding diet and fitness.

About Greg O’Gallagher

Greg is a University dropped out student who launched his now mammoth fitness brand, Kinobody. He made the business by breaking the norms of conventional bodybuilding. Also, his training conventions are different from old-school bodybuilders, like instead of going for six meals in a day and training daily. Instead, he tailored the diet plan and routine in a way that doesn’t require feeding yourself constantly in three hours and also gives results.

For instance, he promotes an intermittent fasting routine where you can have your first meal at 2 or 3 pm. Also, Greg likes having coffee, sparkling water, an empty stomach morning walk, and meditation while waking up.

Greg O’Gallagher’s Workout Routine

Greg’s workout plan is different. He focuses on keeping his workout fast and on burning fat while achieving muscle growth. He follows reverse pyramid training in the workout, getting the heaviest weight in the first set to maximize his strength and build denser muscle.

Monday – Back & Shoulders

Exercise Sets Reps
Weighted Chin Ups 2 8
Standing BB Press 2 8
Cable Rowing (Wide Grip) 2 10
DB Side Lateral Raises 2 15


Tuesday – Rest Day

Wednesday – Legs & Biceps

Exercise Sets Reps
Weighted Box Jump 2 4
1 Legged Squats 2 6 / Leg
Standing DB Hammer Curls 2 8
Standing 1 Leg Calf Raises 2 10

Thursday – Rest Day

Friday – Chest & Triceps

Exercise Sets Reps
Incline BB Bench Press 2 10
Flat BB Bench Press 2 10
Rope Extensions 3 8
DB Rear Deltoid Fly 2 15


Saturday & Sunday – Light Stretching, Foam Rolling & Brisk Walk

Greg O’Gallagher’s Diet Plan

Greg’s Kinobody diet plan was created over time as he learned which foods can help positively change his body. He goes for intermittent fasting and carb cycling to make fat loss more aggressive while building muscle.

Meal 1:

  • Whole Egg – 1
  • Egg Whites – 7
  • Brown Rice – 2 ½ Ounce
  • Portabella Mushrooms
  • Salsa – 2 Tbsp
  • Cottage Cheese

Meal 2:

  • Broccoli – 1 Cup
  • Spinach – 1 Cup
  • Chicken Breast – 7 Ounces
  • Sweet Potato or Yams – 5 Ounces
  • Flaxseed Oil – 1 Tsp

Meal 3:

  • Egg Whites – 6
  • Salmon – 3 ½ Ounces
  • Brown Rice – 2 Ounces
  • Green Beans – 1 Cup
  • Kale – 1 Cup

Meal 4:

  • Ground Turkey – 6 ½ Ounces
  • Brown Rice – 2 Ounces
  • Green Beans – 1 Cup
  • Broccoli – 1 Cup
  • Avocado – ¼

Meal 5:

  • Whey Protein – 1 Scoop
  • Dates – 2 ½ Ounces

Meal 6:

  • Asparagus – 1 Cup
  • Green Beans – 1 Cup
  • Ground Turkey – 2 ½ Ounces
  • White Rice – 1 ½ Ounces
  • Flaxseed Oil – 1 Tsp

Meal 7:

  • Cottage Cheese – 5 Ounces
  • Casein – 1 Scoop
  • Almond Butter – ½ Ounce & Stevia Extract mixed using blender


  • Pre-Workout
  • Creatine
  • BCAAs
  • Ashwagandha

Our Closing Thoughts on Greg O’Gallagher’s Workout Routine

Greg O’Gallagher is a renowned fitness influencer and the creator of the Kinobody fitness program. His workout routine is designed to help individuals achieve a lean and muscular physique while maintaining a balanced and flexible lifestyle. O’Gallagher emphasizes strength training, intermittent fasting, and strategic rest days.

Overall, his workout routine promotes a balanced and sustainable approach to fitness, focusing on progressive overload, intermittent fasting, and strategic rest days. His principles provide a roadmap for individuals seeking to achieve a lean, muscular physique while enjoying a flexible and enjoyable lifestyle.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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