10 Exercises to Build the Body of a Greek Muscular Sculpture

When we think of the stunning physiques of ancient Greek statues, we’re often reminded of the incredible detail and artistry that went into creating the perfect representation of the human form. Statues like the Doryphoros by the sculptor Polykleitos stand as timeless symbols of strength and beauty, showcasing a body that many aspire to achieve. If you’re looking to sculpt your physique into one reminiscent of a Greek god, we’ve got the perfect guide for you.

Based on the research of Wayne Westcott, PhD, the fitness research director at the South Shore YMCA outside of Boston, we’ve compiled the top ten exercises that can be done at home or in the gym. These movements focus on building muscle symmetry and strength, helping you achieve a balance that mirrors the famous statues of ancient Greece.

1. Squats

Squats form the foundation of lower body strength. This exercise engages your quadriceps, hamstrings, glutes, and calves. To perform a squat, stand with your feet shoulder-width apart, lower your hips back as if sitting in a chair, and then return to standing. Aim for 3 sets of 10–15 reps.

2. Deadlifts

The deadlift is phenomenal for building overall strength, particularly in your posterior chain. Stand with your feet hip-width apart, grip a barbell (or dumbbells) in front of you, hinge at the hips, and lift while keeping your back straight. This exercise targets the hamstrings, glutes, and lower back. Aim for 3 sets of 8–10 reps.

3. Bench Press

The bench press is essential for building upper body strength, specifically targeting the pectoral muscles. Lie on a bench with a barbell, lower it to your chest, and then press upwards until your arms are fully extended. Start with 3 sets of 8–12 reps.

4. Pull-Ups

Simulating the form of an ancient hero requires strong back muscles. Pull-ups are fantastic for developing latissimus dorsi, biceps, and shoulders. Use a pull-up bar and pull your body up until your chin is above the bar. If needed, use support bands to assist. Aim for 3 sets of as many reps as you can complete.

5. Overhead Press

Strengthening the shoulders and upper chest, the overhead press is a must. Stand with a barbell or dumbbells at shoulder height, and press them overhead until arms are fully extended. Lower back to shoulder height. Aim for 3 sets of 8–10 reps.

6. Planks

Core strength is vital for achieving a sculpted physique. The plank engages multiple muscle groups while stabilizing your body. Start by lying face down, then lift your body into a straight line, resting on your forearms and toes. Hold for 30 seconds to 1 minute, repeating 3 times.

7. Lunges

Lunges enhance leg strength, balance, and flexibility. Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Push back to a standing position and switch legs. Perform 3 sets of 10 lunges per leg.

8. Dumbbell Rows

To sculpt a strong, well-defined back, include dumbbell rows in your routine. Bend slightly at the knees and hinge forward, pulling a dumbbell towards your hip. This exercise effectively targets the upper back, shoulders, and biceps. Aim for 3 sets of 8–12 reps per arm.

9. Chest Flys

To develop the chest further, include chest flys in your regimen. Lie on a flat bench while holding dumbbells above your chest. Lower the weights out to the sides with a slight bend in your elbows, then bring them back to starting position. Perform 3 sets of 10–15 reps.

10. Bicycle Crunches

To maintain a chiseled midsection, bicycle crunches are excellent for targeting the obliques and abs. Lying on your back, simulate a cycling motion while bringing your knees towards your chest and twisting your torso. Aim for 3 sets of 15–20 reps.