Matt Greggo’s Workout Routine and Diet Plan for Strength, Size, and Recovery
Matt Greggo is an IFBB Classic Physique pro known for his aesthetic proportions and balanced muscular development, making him one of the fastest-rising athletes in the division. Matt Greggo’s workout routine focuses on building symmetrical size and classic proportions through structured, disciplined training.
His training combines heavy compound lifts with targeted isolation exercises to maximize muscle growth and improve definition. This balanced approach helps him develop complete muscle groups while maintaining the aesthetics and proportions required for success in Classic Physique competition.
He also emphasizes controlled repetitions, proper form, and consistent intensity to stimulate hypertrophy and prevent injuries. By focusing on execution and muscle connection, he continues to refine his physique and improve his competitive performance at the highest level.
Matt Greggo’s Workout Principles
Matt Greggo’s workout routine is built around foundational compound exercises such as squats, presses, and rows to develop overall muscle mass and strength. These movements allow him to recruit multiple muscle groups at once, creating a strong base while improving density, thickness, and overall structural balance throughout his physique.
He also prioritizes controlled repetitions, time under tension, and precise isolation exercises to refine muscle detail and symmetry. Instead of rushing through sets, he focuses on proper execution and muscle contraction, ensuring each rep contributes to hypertrophy while reducing injury risk and improving long term consistency and performance.
Matt Greggo’s Workout Plan
Matt Greggo’s workout routine follows a structured training split designed to maximize muscle growth, symmetry, and recovery. His program targets each muscle group with calculated volume, combining compound lifts and isolation movements to build a balanced Classic Physique.
Day 1 – Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline BB Press | 4 | 6 – 8 |
| Flat Bench DB Press | 4 | 8 – 10 |
| Cable Flys (High to Low) | 3 | 10 – 12 |
| Machine Chest Press (Squeeze at Top) | 3 | 10 – 12 |
| DB Side Lateral Raises | 4 | 12 – 15 |
| Rope Press down | 3 | 10 – 12 |
Day 2 – Back & Deltoids
| Exercise Name | Sets | Reps |
|---|---|---|
| Lat Pulldowns (Wide Grip) | 4 | 8 – 10 |
| Chest Supported Rowing | 4 | 8 – 10 |
| 1 – Arm DB Rowing | 3 | 10 – 12 / Side |
| Neutral Grip Pulldowns | 3 | 10 – 12 |
| Rear Deltoids Cable Fly | 4 | 12 – 15 |
| Straight Arm Pulldowns | 3 | 12 – 15 |
Day 3 – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Back Squats (Keep Bar High) | 4 | 6 – 8 |
| Hack Squats | 4 | 8 – 10 |
| Leg Press (Keep Feet Low) | 3 | 12 – 15 |
| Walking Lunges | 3 | 12 – 15 / Leg |
| Leg Extensions (Squeeze at Peak) | 3 | 12 – 15 |
| Standing Calf Raises | 4 | 10 – 12 |
Day 4 – Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| EZ Bar Curls (Negative – 3 Sec & Pause) | 4 | 8 – 10 |
| Spider Curls | 3 | 10 – 12 |
| Bayesian Curls | 3 | 10 – 12 |
| Reverse Grip EZ Curls | 3 | 12 – 15 |
| Cable Rope Press downs | 4 | 10 – 12 |
| Overhead Cable Extensions | 3 | 10 – 12 |
Day 5 – Deltoids & Upper Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated DB Shoulder Press | 4 | 8 – 10 |
| Cable Side Lateral Raises (Last Set Partial) | 4 | 12 – 15 |
| Reverse Pec Deck | 3 | 12 – 15 |
| Incline Smith Machine Press | 3 | 8 – 10 |
| Low to High Cable Flys | 3 | 12 – 15 |
| Face Pulls | 3 | 12 – 15 |
Day 6 – Legs & Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Romanian BB Deadlifts | 4 | 6 – 8 |
| Seated Leg Curls | 4 | 10 – 12 |
| Glute Bridge or Hip Thrusts | 3 | 8 – 10 |
| T – Bar Rowing | 4 | 8 – 10 |
| Close Grip Cable Rowing | 3 | 10 – 12 |
| Hyperextensions | 3 | 12 – 15 |
Matt Greggo’s Diet Plan
Matt Greggo’s diet plan is designed to support intense training, muscle growth, and optimal recovery. His nutrition focuses on high protein intake, sufficient carbohydrates for energy, and controlled fats to maintain performance, fullness, and overall physique conditioning.
Meal 1
- Rice Cream – 150 – 162 Grams
- Whey Isolate – 50 Grams
- Blueberries – 75 – 100 Grams
- Peanut Butter or Almonds – 20 – 40 Grams
Meal 2
- White Rice – 400 Grams
- Steak – 220 Grams
Meal 3
- White Rice – 400 Grams
- Steak – 220 Grams
- Frosted Blueberries Pop Tart – 1
Meal 4
- White Rice – 300 – 400 Grams
- Chicken – 250 Grams
Meal 5
- White Rice – 200 Grams
- Chicken – 200 Grams
Meal 6
- White Rice – 250 Grams
- Chicken – 250 Grams
Matt Greggo’s Early Life, Rise to Recognition, and Physique Transformation
Matt Greggo was born and raised in Pennsylvania, USA, where he developed an early interest in sports and physical training. He participated in football and track during his school years, which helped build his athletic foundation. His passion for weight training, like most IFBB Pros, began in his teenage years and gradually evolved into competitive bodybuilding.
He began his competitive journey in the Men’s Physique division, gaining valuable stage experience and recognition for his aesthetics. His dedication and consistent progress eventually earned him his IFBB Pro Card in 2020. This milestone marked the beginning of his professional career and opened doors to higher-level competitions and greater opportunities.
Although he is not involved in movies, Matt Greggo has gained massive popularity through bodybuilding competitions and social media. His transition to the Classic Physique division led to a noticeable physique transformation, with improved muscle density, fuller legs, and better proportions. This transformation helped him win major titles and establish himself as a serious contender for the Olympia.
Wrapping Up
Matt Greggo has established himself as one of the most promising Classic Physique competitors through discipline, smart training, and consistent progression. His balanced development, attention to detail, and commitment to improvement continue to elevate his performance on professional bodybuilding stages.
Matt Greggo’s workout routine reflects his focus on symmetry, muscle maturity, and long-term progression. By combining structured training, proper recovery, and precise execution, he continues to build a physique capable of competing with the best in the Classic Physique division.
