The 3 Male Body Types: Warrior, Greek God, and Superhero

The different body types

The ideal male body types all focus around achieving extreme physical excellence in aesthetics, strength, and fitness. Now when I say aesthetics I am not referring to the puffy, round and curvy physique of bodybuilders.

Rather I’m talking about a hard, dense and angular physique with broad thick shoulders and upper back muscles, masculine square chest, rock hard arms, taut waist and athletic legs.

However, even this detailed description allows room for different builds. In fact, as my physique has improved and I’ve built strength in the gym, my body has shifted in size and development.

There are three different male body types that you can be achieve. These include the Warrior, Greek God and Superhero build. With each physique there is an emphasis on aesthetic proportions, leanness and functional strength.

The difference between different body types is the level of muscle development attained. With proper, tailored nutrition intake and a well designed strength training program, you can achieve any of these physiques. Let’s take a look at each class individually:

What Is The Warrior Physique?

Male Body Types

  • Exceptionally lean, toned and wiry
  • Shredded abs
  • Appears slim in clothes
  • 6-8% body fat
  • Ex: Brad Pitt in Fight Club, Christian Bale in American Psycho

The warrior build is one of the original male body types that I encouraged at the start of this blog back in 2011. I was turned off by the meat head movement to get bigger at all costs and opted for a lean and toned physique instead. The warrior workout routine is geared toward low volume strength training to build firm and dense muscle development. As well, it is essential that you reach and maintain a low body fat by using a warrior diet and nutrition strategy.

The great benefit of the warrior physique is that your face will be seriously defined and chiseled. Blue steel baby! Your body will also photograph incredibly well. You may appear slim in clothes but when you take your shirt off jaws will drop. This is the precise look that my warrior shredding program focuses on.

NOTE: If you have any fat to lose, the Warrior Shredding Program is where you want to begin your physique journey.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

What Is The Greek God Physique?

Different Body Types

  • Muscular with great definition and proportion
  • Stands out in clothes
  • 8-10% body fat
  • Ex: Brad Pitt in Troy, Daniel Craig in Casino Royale

This is the look that I have shifted my emphasis towards in the last year. The Greek God Physique definitely attracts more female attention, provided you wear well fitted clothing. As well, this bigger and more muscular build makes you appear more dominant and imposing. Girls will ask to feel your muscles and they may even nonchalantly bump into you quite often.

This type of physique comes with some serious strength and power! In fact, I didn’t have this physique until I was capable of incline benching 240 lbs for 5 reps and chinning 100+ lbs for 5 reps. My new Greek God Program is designed around achieving this type of physique.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

What Is The Superhero Physique?

Superhero Workout

 

  • Incredible Muscle Development
  • Looks like a real life superhero
  • Rockhard muscles and chiseled abs
  • Ex: Chris Evans in Captain America, Chris Hemsworth in Thor, Henry Cavill in Superman

The Superhero Physique is very similar to the Greek God Physique but with an extra 6-10 lbs of ‘pretty muscle’. This additional growth is achieved by adding high volume pump training into your lifting regime. An emphasis on high quality carbs is important to stock up muscle glycogen stores.

My new Superhero Bulking Program focuses on attaining this physique and includes four phases – chest and back, shoulders, arms and a bonus phase.

The Superhero workout, which incorporates this type of training, should be reserved for those who have surpassed the intermediate stages of strength and training experience. The superhero look is truly an astonishing one. Adding in the high volume lifting and high carbs will buff up your body fast and give you the shrink wrap effect making your muscles look absolutely incredible.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

Building the Kinobody Physiques 

Building the three different male body types is all about implementing your training and nutrition in the proper way. It requires a consistent increase in strength on movements that best enhance your muscle development. My preference is towards incline bench, standing presses, dips, chin ups (weighted chins and dips of course), barbell curls, skull crushers, lateral raises, rear delt flyes, bulgarian split squats, calf raises…..

If you are getting stronger in the gym consistently (microloading helps big time) and gradually bring your body fat down, then you will eventually hit one of the male body types. First, you will eventually reach the Warrior or Greek God build. You will need to attain a lower body fat for the warrior physique. For the Greek God physique you will need to build up more strength and mass.

Taking things into Superhero status requires a great nutrition protocol. It also takes some additional high volume lifting. For most people who aren’t already seriously chiseled, I would recommend cutting with the warrior shredding program.

Next, I would build great strength, proportion and muscle density with the greek god program. This would take you about 80% of the way to the superhero physique. For those that want to achieve the highest level of muscle development, the last step would be to work through the 8 month superhero bulking program.

If you want to find out which one of my programs best suits you, click here. 

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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