The best thing about the workout is you don’t have to think about it
You can skip the anatomy, physics, theory, and bro science. It just looks like this:
Upper body, 5 minutes
Lower body, 5 minutes
Rest
Repeat with different movements
You scale this up and down according to your goals, ability, time, and resources. Easy peasy.
This is my favorite God Bod setup
Plyometrics
5 minutes
1-4 sets
rest
Pull
5 minutes
1-4 sets
Squat
5 minutes
1-4 sets
Push
5 minutes
1-4 sets
Hinge
5 minutes
1-4 sets
rest
Shoulders
5 minutes
1-4 sets
Lunge
5 minutes
1-4 sets
rest
Bicep
5 minutes
1-4 sets
Tricep
5 minutes
1-4 sets
Calves
5 minutes
1-4 sets
rest
Face pulls
5 minutes
1-4 sets
Important notes
Everything can be modulated. I’m not specifying reps, volume, intensity, weight, loads, speed, etc. That is for you to decide based on your goals and abilities. Do your research or go get a trainer or coach.
Pick the movements that work best for you.
This sequence is not absolute. Adjust according to your focus areas.
God Bod is intentionally full body and includes legs every day.
God Bod is designed to be done 2-4 days per week. If for some reason you want to do strength and size training more frequently, you will need to do a bro split, which I don’t recommend.
You don’t need a gym to do this. In fact, God Bod was specifically developed for everyone who doesn’t want to go the gym or can’t go to the gym. You can do this with any tools you already have.
Here is my workout today
Just one of many variations, but very typical. I aim to do a workout like this 2-4 days per week.
Side to side pogo hops
5 minutes
4 sets
rest
Pullups
5 minutes
3 sets
Goblet squats
5 minutes
3 sets
Ring dips
5 minutes
3 sets
Kettlebell swings
5 minutes
3 sets
rest
Band bicep curls
5 minutes
3 sets
Close grip pushups
5 minutes
3 sets
Calf raises
5 minutes
4 sets
rest
Upright rows with band
5 minutes
4 sets
Jumping lunges
5 minutes
4 sets
rest
Band pull aparts
5 minutes
3 sets
I slept and dreamt
that life was joy.
I awoke and saw
that life was duty.
I worked — and behold,
duty was joy.— Rabindranath Tagore
What is your duty?