So I was asked to talk about the Kinobody programs in the Greyskull thread, figured I would post it in a new thread as everyone does not read the Greyskull thread.

Acronyms-
RPT= Reverse Pyramid Training, you can read about it here
RP- Rest Pause Training. You can read about it here

We have discussed Kinobody going back to 2018, but they are very good at advertising and now that spring is coming up, I am sure they will come back up again. Figured would be best to simply have a thread to refer people too.

Little background on Kinobody, but let me be clear, yes Greg can be a complete douche and over the top in many of his ads. He is a trust fund kid who used that money to build a multimillion dollar program doing what he loves, so he maybe a douche, but he is smart and a successful douche and honestly I am a little jealous I didn’t think of it first

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Overall though Greg is a good guy and this can be seen in his live feeds and is prolly someone many of yall would enjoy a drink with, which is pretty much the opposite of almost everyone in the fitness industry, including Martin Berkham who is a complete a-hole. Again, I hate the whole Bruce Wayne thing he does in ads…but it helps him sell and the younger crowd eats it up. I hate the clothing BS, again the younger crowd loves it.

Created in 2013 by Greg O Gallagher after he trained with Martin Berkham of Leangains fame. Greg essentially took Martins program and made it palatable to the masses. Kinobody focuses on getting strong as hell on certain exercises to get better aesthetics. The difference is Kino is strictly focused on aesthetics so its much more focused on upper body lifts. Kinobody is not focused on athletic training or powerlifting. Its focused simply on lifting heavy and getting stronger to get a better physique. Nothing more, nothing less.

Greg had originally removed Squats and deadlifts because he stated in the past that he feels that squats tend to over emphasis areas of the quads that make the legs look feminine and makes clothes fit weird. He doesn’t like deadlifts because he thinks it makes the waist bigger. He has since reversed some of that and does do squats and deadlifts, but still prefers Bulgarian Split Squats and SLDLs for aesthetics reasons. IMO he is not wrong that Split squats and SLDL are prolly better from an aesthetics perspective. He now recommends Sumo DL quite often and even squats at times.

Kinobody uses a 3 day split almost exclusively. Originally he used a full body A/B day rotating schedule, but has moved to more of a 3 day PPL split on most of his programs.

Greg originally used Martins Reverse Pyramid Training exclusively. Originally he used the independent version only, but adapted to the dependent version even before Martin did. Greg has went on to add Rest Pause training on some of the accessory exercises. He has since added his version of escalating density training, he calls kino density training. He has also added what he calls kino rep training.

On the nutrition portion, Greg took Martins LG program and again tweaked it for the masses. He realized the whole macro cycling was over complicated and actually accounted for only about 2-3% of the success people were having with LG. So he dropped that, he then understood the beauty of Intermittent Fasting was its ability to help people control calories. Martins original LG had people fasting for 16 hours strictly, which contributed very little to the overall results. Kinobody is a flexible window and encourages you to get roughly 16 hours, but allows the window to be flexed. The last item he changed, was the amount of protein one needed to consume to follow the diet. Martin has his clients doing very high protein, he does this because of Dietary Induced Thermogenesis and he feels most people eat less when eating high amounts of protein. Greg understood most people do not like eating that much protein and would prefer more carbs, so he lowered protein prescription in Kino body to about 1g per pound of lean mass. This makes the diet much more palatable for most people.

The nutrition portion 100% follows a IIFYM theory and is usually in the 35% protein, 35% carbs, 30% fat or there about. Usually on cutting he has people on a 250-500 calorie deficit. When bulking its usually 250-500 caloric surplus.

Kinobody has the following programs, each with their own goals. Many of these programs have evolved and now have 2.0 versions, though some of the original programming was even better. All of these programs focus on developing strength on certain key lifts.

Programs can be found here
Nutrition calculator can be found here

Aggressive Fat Loss- strictly about fat loss as you would assume. More for people who are above 20% bf. Essentially look for this program to take you above 20% down to 15-17%. Goal is usually to lose 2-5 lbs per week the first 2-3 weeks and 1-2 after.

Training is 3 days a week lifting with it upper, lower, upper split. 5 exercises on upper, 4 on lower. Focus on chest, shoulders, arms. Overall volume is low because of the steep caloric deficit. 1 hour walks on off days or 10k steps. Main focus is getting stronger while leaning out.

Has version 1.0 and 2.0

Warrior Shredding- More of a slower fat loss program than AFL. I would look at this as the program to take you from 15-17% down to around goal bf%, usually 8-10%. This program can be adjusted slightly to do a very lean bulk also.

V1 was a 3 day a week workout, mainly RPT with a little Rest Pause thrown in. Focus was big time on the chest, shoulder, arms.

More of a PPL program on V2, 3 days per week with a lot of focus on Chest, shoulders, arms just like V1. V2 started introducing specialization phases. 1 hours walking or 10k steps on off days.