8 Best Workouts to Sculpt a Greek God Physique

The iconic statues of Greek gods represent the pinnacle of physical perfection, and who wouldn’t aspire to achieve such a physique? These exercises, developed by Wayne Westcott, PhD, fitness research director at the South Shore YMCA near Boston, are perfect for both home and gym settings. Inspired by the proportions of the ancient statue of Doryphoros by Polykleitos from the 5th century BC, this routine is an excellent way to begin your transformation.

8. Neck (19 inches; 48.26 cm)

Gym Option: Use the Nautilus four-way neck machine to safely target your neck muscles. This equipment enables you to lift, lower, and tilt your head sideways. Begin with 70 pounds for head-raising movements and 50 pounds for lateral motions. Perform one set of 8-12 reps in each direction.

At home: Perform barbell shrugs by gripping a 100-125-pound barbell with an overhand hold. Stand upright, allowing the bar to rest near your thighs. Lift your shoulders toward your ears without bending your arms. Complete two sets of 8-12 reps.

7. Biceps (16.5 inches; 41.9 cm)

Gym or home: Try incline biceps dumbbell curls by sitting on an incline bench. Let your arms hang back, fully extended, with palms facing forward. Curl the dumbbells alternately, rotating your palms inward as you lift. Take two seconds to lift, pause, and four seconds to lower. Perform three sets of 8-12 reps, resting 45 seconds between sets.

6. Chest (52 inches; 132 cm)

Gym or home: Perform bench presses using dumbbells or a barbell. Begin with a warmup set at two-thirds of your usual weight, then increase to your full weight for three sets of 8-12 reps.

5. Forearms (14.5 inches; 36.8 cm)

Gym or home: Use a wrist roll exercise by attaching a 30-inch rope to an 18-inch broomstick and tying a 5-to-10-pound weight to the other end. Hold the stick horizontally with an overhand grip and roll it to lift and lower the weight. Repeat as many times as possible.

4. Buttocks (47.5 inches; 120.6 cm)

At the gym: Utilize the Nautilus hip-extension machine to target your glutes and hamstrings. Complete one set of 10-15 repetitions.

At home: Perform full squats using dumbbells or a barbell. Keep your feet flat and lower yourself slowly until your thighs are nearly parallel to the floor, ensuring your weight is on your heels and your knees align with your feet. Rise back up slowly. Start with a warmup set at two-thirds of your usual squat weight, then increase to your full weight for three sets of 10-15 reps. (For those with knee, hip, or back issues, opt for a half squat, lowering until your thighs form a 30-degree angle with the floor.)

3. Thighs (26.5 inches; 67.3 cm)

At the gym: Use the leg press machine with a weight you can manage for about 12 reps. After the twelfth rep, quickly reduce the weight by 20% and perform 6-8 additional reps. For an extra challenge, drop the weight another 20% and complete 6-8 more reps.

At home: Execute lunges while holding dumbbells or a barbell on your shoulders. Step forward with your right leg, bending the knee to 90 degrees, and lower your left knee toward the floor. Push back to the starting position with your right leg, then repeat with your left leg. This counts as one rep. Complete one set of 6-8 reps. (If you have knee, hip, or back issues, substitute with the half squat under “Buttocks.”)

Note:

Doryphoros stands at 6 feet 5.5 inches tall. To achieve the correct proportions for your height, follow these guidelines:

1. Your waist should measure approximately 12 inches less than your chest. 2. Your neck, biceps, and calves should each be about half the size of your waist. 3. Your thighs should be roughly 1.5 times the size of your calves.

This guide was highlighted in Men's Health magazine.

2. Waist (40.5 inches; 102.8 cm)

His prominent obliques, the muscles flanking his torso, contribute significantly to this measurement. Ancient Greek athletes typically had thicker waists, as abdominal strength was essential for discus throwing, long jumps, and wrestling. Despite this, Doryphoros’s waist appears balanced due to his proportionally larger chest.

Gym or home: Perform twisting trunk curls by lying on the floor with your lower legs resting on a chair seat. Slowly lift your upper torso, and at the peak of the movement, twist to the right, bringing your left elbow toward your right knee. Return to the center, lower yourself, then repeat the motion twisting to the left. This counts as one rep. Complete two to four sets of 20-25 reps.

1. Calves (19 inches; 48.26 cm)

Gym or home: Execute standing calf raises while holding dumbbells or a barbell on your shoulders. Position yourself on the balls of your feet at the edge of a sturdy step. Rise onto your toes, then lower your heels slightly below the step. Perform two sets of 15-20 reps.