Kinobody Warrior Shredding Program In-Depth Review: My experience & transformation

In a minute, I'm going to dive into my Kinobody Warrior Shredding Program review and give just a little bit of background on me and my lifting history (not too much background, I swear!)

But first, here's a quick summary of what you are probably here to find out:

Does the program work?

Yes. It works extremely well. I've lost 15 pounds of fat following it this summer.

You can see my own transformation further down the page, but there are also a lot of great Warrior Shredding transformations on the Kinobody Instagram page, like this one:


How hard is it?

Not very. If you can make it to the gym 3 times per week and put any effort at all into watching what you eat, you'll see results.

Is it a good value?

The Warrior Shredding Program isn't cheap at $69, but it will keep you busy for months as you strip the fat off your body. If you follow it closely, it will definitely work.

Plus, you can get $20 off right now by taking the Kinobody Physique Builder survey which I found amazingly helpful!

Now, some background on why I started the Warrior Shredding Program.

Kinobody Warrior Shredding Program review

I'm 30 years old, and had been lifting only 4-5 months when I started the Warrior Shredding Program.

Early on (pre-Kinobody), I focused on just learning and progressing on big compound lifts using a 5x5 framework.

Squats, deadlifts, weighted pull ups, bench press, rows, etc.

I made a lot of progress and got a lot stronger, but one thing was bothering me.

The workload of 5 heavy sets was pretty taxing, and in order to keep progressing, you need to eat a lot. (And all most beginner weight lifting programs care about is that you get stronger as fast as possible).

And I DID get a lot stronger, but the issue was I wasn't getting as lean as I wanted. I looked about the same, and the belly fat I had before I started was sticking around.

I didn't want to bust my ass in the gym and still have a gut, especially with summer coming up. But I didn't want to lose strength and go backwards.

So I was stuck and a little frustrated.


What convinced me to try the Kinobody Warrior Shredding Program?

Greg O'Gallagher/Instagram

Greg O'Gallagher/Instagram

Greg O'Gallagher at Kinobody (specifically, devouring all of the Kinobody YouTube videos) was one of the first fitness experts out there to make me feel like it was OK to want to be lean.

That it was OK to not be the biggest, strongest dude around right away, and that it doesn't make you a loser to care about aesthetics.

That it was OK to just, I dunno, want to look good at the pool and the beach.

It was OK!

And his Kinobody Warrior Shredding Program sounded like it fit the bill perfectly.

It promised low enough volume that you could continue to get stronger while cutting down on body fat, with the ultimate goal of looking something like Brad Pitt in Fight Club or Christian Bale in American Psycho.

Super lean and chiseled.

Less time in the gym, less intense workouts, less food, better physique?

Sounded a little bit like a pipe dream, but I decided to give it a shot.


What you get with the Kinobody Warrior Shredding Program

Warrior Shredding Program review

Before I dive into what I liked and didn't like about the routine, here's pretty much everything that's included in the Warrior Shredding Program.

  • An Intro video where Greg O'Gallagher welcomes you to the program
  • Access to a private members forum (more on that later)
  • An opportunity to check out some Kinobody gear (upsell)
  • An opportunity to get one-on-one coaching from a Kinobody pro (upsell)
  • Some reading on Greg O'Gallagher's fitness philosophies: Why he thinks being lean is best for aesthetics and his thoughts on time spent in the gym
  • The Warrior Shredding nutrition plan: Basically, how to cut properly and how to benefit from intermittent fasting (along with some sound advice on how to incorporate dessert and alcohol into a cutting diet).

Then comes the good stuff, which is why we all got the program, right? The workouts!

The Warrior Shredding Program includes 3 workouts to be done each week on non-consecutive days. An upper body workout that focuses on shoulders, a lower body workout, and another upper body workout that focuses on the chest.

The routines come written out in text form, then you also get 3 videos with Greg walking you through each workout.

The videos are pretty bare-bones; there aren't a ton of pointers on form and technique. But they're a good visual cue to see how Greg O'Gallagher handles warm ups and how exactly to implement his trademarked Reverse Pyramid Training.


How you get it

The Kinobody Warrior Shredding Program is hosted on Teachable, a fairly well known online learning site.

That makes browsing through the program information pretty enjoyable and makes it easy to jump around between sections. It's nice presentation wise, though I did find Teacheable to be a tad glitchy here and there.


The interface looks a little something like this.

The interface looks a little something like this.

(Note: This also means there is no pdf copy of the Warrior Shredding Program)


My experience, results, and Kinobody transformation

OK folks.

Having tried the Warrior Shredding Program myself, here's what I liked and didn't like about it:



The workouts are fast. With my previous routine, my workouts had been creeping up to the hour plus range, sometimes taking almost 90 minutes. My Kinobody Warrior Shredding workouts take a crisp 40-45 minutes.

I liked working in a variety of rep ranges. Reverse Pyramid Training usually calls for 4-6 reps for your heaviest work, but you also get a chance to frequently drop the weight down and go for 8, 10, 12 or more reps. Just something about that deep muscle burn ("Oh the burn, it's so deep!") that makes you feel great.

The progression model. RPT really makes a lot of sense for someone who wants to make strength gains while on a cut. Every time you do an exercise, you either add weight or reps. That means sometimes progress is slow (You might spend three weeks doing a 100lb overheadpress for 4 reps, then 5, then finally 6), but you're always making progress. That's the key to building a great physique while dieting. You aren't going to get massively strong super quickly, but you will look and feel better and better and better every single week.

Greg's approach to aesthetic legs. Anyone who has done heavy squats knows how quickly you can pack on size to your legs. But if you just want to look great on the beach, massive powerlifting thighs might not be exactly what you want. Greg O'Gallagher has designed the leg training in the Warrior Shredding Program with the goal of getting toned, athletic looking legs that'll still fit into your pants.

It works. Greg from Kinobody is all about aesthetics, so there's a big emphasis on chest, shoulders, and abs here. You'll definitely notice a difference with your shirt off, even after just a couple of weeks. Stick with it long enough and the big changes will come.



The Teachable interface was a little bit wonky at times.

If you're familiar with Greg's work on his YouTube channel, there's nothing particularly mindblowing about the nutrition information here. There's some basic information about how to calculate your macros and stick to the meal plan, but nothing you can't piece together yourself.

The quality of the workout videos left a little to be desired. Some extra tips on form and variations would have been great.

There are no traditional squats or deadlifts in this program, which could be a dealbreaker for some people, though I don't particularly mind.

I can confirm that I've gotten stronger, for sure, and that I really like the aesthetics changes I'm seeing so far.

After a few months on the program, I'm down 15 pounds and feeling quite a bit stronger:


I had to make a couple of tweaks to the program after a while to continue making progress, like experimenting with different rep ranges (periodizing the training... heavy weeks and higher volume weeks). I also tried reducing my carbs and found it helped me get over a big weight loss plateau.

Your experience may be a little different.

UPDATE: I've since moved on to the Kinobody Greek God Program, which is great for lean bulking and packing on serious strength and muscle. Check out my full review of the Greek God Program.

If you're not sure the best plan for your particular body type, check out the Kinobody Physique Builder survey which I found amazingly helpful!

What's the Kinobody Warrior Shredding Program support forum like?


As a nice bonus, you'll also get access to a members only forum where other Warrior Shredders share tips and ask questions.

It's a pretty active community with over 2,000 discussions.

I actually posted a question on a weekday afternoon and got my first (and quite helpful) response in under an hour.

There are also some really helpful sticky threads like 'How to deal with common plateaus' and a solid FAQ thread.

(I can't confirm if Greg posts there or not. If he does, it's not super frequent.)



I had a few questions here and there throughout my experience and found the email response team ( to be extremely responsive and helpful.

They also offer a full refund on the product in the first 30 days.

Two thumbs up for these guys.


The Verdict (Tl;DR)

Do I recommend the Kinobody Warrior Shredding Program?

Absolutely! Though it may not be right for everyone.


You'll definitely love this program if:


  • You're relatively new to lifting and you've got some extra fat to burn

  • You dig the lean, shredded look

  • You don't want to spend more than 3-4 hours in the gym each week

  • You're more of an aesthetic lifter than the powerlifting-type

  • You need tips and advice on the nutrition side of cutting down

  • You want your shoulders and chest to look awesome

Get $20 off right now by taking the Kinobody Phsysique Builder Quiz here to find out which program is right for you.

Kinobody Warrior Shredding Program
4.5 / 5