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Aug 10 / admin

Build the Body of a Greek God

The statue of Doryphoros by Polykleitos displays the perfect proportions of a Greek God. Who doesn’t want to have a body like this, with ideal proportions and a great set of abs. To achieve such a perfect body, one must workout eight different muscle groups to match this statue.

1. Neck Workout

It may seem strange, but you will need to workout your neck to match the massive 19 inch neck of Doryphoros.

Exercise #1: Dumbbell Shrug.While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position while relaxing your trapezius and your shoulders. Again, try to use a weight that you can do 3×8.

Exercise #2: Upright Row. Begin by holding a barbell in an overhand grip and your hands comfortably apart. Let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close to your body. Lift until your elbows and forearms are level with the ground. Lower the weight slowly to the starting point. Make sure you have good form as this exercise can be dangerous if done improperly. Also do 3×8, but make sure the weights are to heavy (don’t hurt yourself).

2. Bicep Workout

In order to match this statue’s 16.5 inch biceps, you will need to really work those biceps pretty hard.

Exercise #1: Close Grip Chin-Up. First of all, get a pull-up bar. Grip the bar with your palms facing you and with your hands spaced an inch or two apart. Using your arms, pull your body up until your chin is above the bar. Then lower yourself down until your arms and shoulders are completely straight. With this exercise, its impossible to say how many reps you should be doing. Instead, you should do as many chin-ups as you can until failure to lift your chin above the bar, and then do two additional sets of that. Video instruction here.

Exercise #2: Concentration Bicep Curl. Siting on the bench grasp dumbbell between feet, place back of upper arm to inner thigh. Raise elbow slightly by leaning into leg. Slowly raise the dumbbell to the front of the shoulder, and then lower it back down to starting position. Do 5 sets of 3 repetitions (the weight should be something heavy for you).

Concentration Bicep Curl

3. Chest Workout

With a chest measurement of 52 inches, this statue has some serious pectorals.

Exercise #1: Bench Press. Do this classic exercise with either a barbell or dumbbells, with instructions for the dumbbells here. For best results, do 5 sets of 3 reps with heavy weight.

Exercise #2: Push Ups. For extremely detailed instructions on how to do push ups the right way, go here. As with close grip chin-ups, there is no set amount of repetitions you should be doing, as it varies by person and strength. But a really great website to check out is Here you can find a good plan to get really good at push ups.

4. Forearms Workout

The forearms are an often overlooked part of the body but still play an important role in establishing your look as a Greek god (14.5 inches).

Exercise #1: Wrist roll. Tie one end of a 30-inch rope to a broomstick that’s been shortened to 18 inches. Tie the other end to a five-to 10-pound weight. Hold the stick horizontally in front of you using an overhand grip, then roll it to raise and lower the weight. Repeat the exercise as many times as you can.

Exercise #2: Wakeboarding. Not only is wakeboarding an extremely fun sport, but it also will help you develop extremely strong forearms. This is because the muscles that help you hold on to the wakeboarding handle are located in your forearms. Just trust me, your forearms will be on fire after a solid wakeboarding session.

5. Buttocks Workout

While it may seem ridiculous, these 47.5 inch buttocks are no laughing matter.

Exercise #1:The only exercise you need to really develop those glutes is the squat. The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. As far as repetitions go, try doing 3 sets of 15, and then if that gets to easy start doing them with a barbell behind your shoulders.

6. Calves Workout

To match Doryphoros’ calves, you will need an impressive measurement of 19 inches.

Exercise #1: Calf Raise. To perform this simple exercise, raise your heels by extending the ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. Perform this exercise in a 3×15 format, and if this becomes easy do it with a barbell behind your shoulders.

7. Waist Exercise

Due to the discus, a sport commonly practiced in ancient Greece, Doryphoros has a truely massive waist (40.5 inches) largely composed of his buff obliques.

Exercise #1: Cable Wood Chop.  

Start with your feet wider than shoulder width and your toes slighty pointed outwards. Grab the handle with both hands just above your shoulder. Rotate your body downwards towards your opposite knee. Make sure that you keep your arms straight and rotate through the trunk. Extend through your knees and hips and rotate your body back up to the starting position.

Exercise #2: Twisting trunk curl. Lie on the floor with your lower legs on a chair seat. Slowly curl your upper torso off the floor; but at the top of the movement, slowly twist to the right, bringing your left elbow toward your right knee. Untwist and lower yourself, then curl up and twist to the left. That’s one repetition. Do two to four sets of 20-25 repetitions.

8. Thigh Workout

To finish off your Greek God body, you will need to get some 26.5 inch thighs.

Exercise #1: Leg Press. Pick a weight you can press only about a dozen times. After the twelfth repetition, quickly reduce the weight by 20 percent and do 6-8 more. If you are up to the challenge, drop the weight an additional 20 percent and pound out 6-8 more.

Exercise #2: Lunges. To perform the lunge, the individual stands with their feet shoulder-width apart, and then steps forward, landing with the heel first. The knee should be exactly at 90 degrees and directly over the toes. The motion is continued until the back knee is nearly touching the ground. Then they return to their starting position by driving upward forward with the front leg, and repeat the exercise by stepping forward with their other leg.

So there you have it, 8 muscle groups to develop to get the godlike body you’ve always wanted.

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Leave a comment
  1. Spirulina / Aug 21 2008

    Fajna stronka, bede tu wpadal czesciej, pozdro

  2. free medical advice / Dec 2 2008

    Thanks for sharing the steps.

  3. J / Feb 13 2011

    Nice article, but the Doryphoros (Spear Bearer) isn’t/wasn’t a god, just a dude that was grandized as was the canon of the time (Greek Golden Age).

  4. mcmlxix / Mar 4 2011

    How tall is that statue of Doryphoros? This is very relevant and height and wrist circumference should be the baselines from which all other proportions are taken…proportions…not absolute numbers. Even though he has a hella six-pack, he also looks a bit girthy through the middle. If chest is to be 250% of neck, then waist should be 200% of neck.

  5. larn / Mar 19 2011

    Adjustable barbells weren’t invented until the nineteenth century, and you think the model for Doryphoros built his body by lifting a bunch of weights?

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