Matthew Greggo has been competing since 2016, but has recently started turning heads like never before. He started out as a Men’s Physique competitor but has since switched to the Classic Physique roster.

Matt’s physique blends timeless aesthetics with modern flair, exactly what the Classic Physique division demands.

He pairs broad clavicles and a tight midline with dense arms and sweeping quads, then sells the look with fluid posing.

Greggo’s career highlight has been winning the 2024 New York Pro. He then carried that momentum into 2025, securing a bronze medal at the prestigious Arnold Classic.

Greggo’s career trajectory is on the rise, and he is pushing hard to bag gold at the Mr. Olympia.

This is Matt Greggo’s life story, diet, training regimen, and more.

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Athlete Stats

Here is an overview of the elite athlete’s stats:

Full Name: Matthew Greggo Weight Height Age Date of Birth 195-220 lbs (88.5–99.8 kg) 6’ (182 cm) 29 years October 27, 1995 Nationality Era American 2010 and 2020

Early Life & Background
Matt Greggo TransformationMatt Greggo Transformation / Instagram

Born on October 27, 1995, the Pennsylvania native caught the iron bug early. He started pumping iron in high school and also participated in various sports, including football and track and field.

Unlike some athletes who break into the elite ranks quickly, Gregor’s story is one of consistency, patience, and dedication.

He started competing in the Men’s Physique division in the NPC in 2016. However, he earned his Pro card four years later at the NPC Nationals.

From Men’s Physique to Classic Physique
Matt Greggo Men PhysiqueMatt Greggo / Instagram

Interestingly, the Classic Physique division was introduced by the NPC and IFBB Pro League in 2016. However, Greggo was just getting started in the Men’s Physique division and opted to stick with it.

After getting his Pro card in 2020, Greggo got a blockbuster start in the pro ranks as he placed third in his debut show, the 2021 IFBB Optimum Classic Pro.

This excitement was short-lived as he did not rank in the two subsequent competitions. He came back stronger in 2022 but could not break the top five in the three shows he competed in.

Greggo used this time to return to the drawing board and decided to jump ships to the Classic Physique division after consulting several judges and coaches.

He was told that his biomechanics and muscle structure made him better suited for the Classic Physique division, which rewarded building a balanced physique reminiscent of the Golden Era of bodybuilding (1965-1983).

Greggo’s story is also a reminder that bodybuilding isn’t just about lifting weights and hoping for the best. Genetics plays a huge role in how you look, and there is little you can do about it.

Switch to the Classic Physique Division

The switch paid off instantly as he placed sixth at the 2023 New York Pro and won his first pro show – Tampa Pro – a few weeks later, earning his maiden Mr. Olympia qualification in the process. Although he did not place at the 2023 Mr. Olympia, it was a sign that he was finally moving in the right direction.

Matt Greggo at Olympia 2025Matt Greggo at Olympia 2025

Greggo opened the 2024 season with a silver medal at the Pittsburgh Pro and followed it with gold at the New York Pro. He jumped to the 10th place at the Mr Olympia this year.

Brimming with confidence, Greggo bet big on himself and competed at the 2025 Arnold Classic. He finished third behind Mike Sommerfeld and Logan Franklin, establishing himself as one of the front-runners for the 2025 Olympic crown.

Riding the momentum, he punched his ticket for the 2025 Olympia by winning the Detroit Pro, and matched his previous 10th-place finish in his third trip to the sport’s biggest stage.

Matt Greggo – Championships and Accomplishments
2025

  • 2025 Mr. Olympia – 10th Place (Classic Physique)
  • 2025 IFBB Detroit Pro – 1st Place (Classic Physique)
  • 2025 IFBB Arnold Classic – 3rd Place (Classic Physique)

2024

  • 2024 Mr. Olympia – 10th Place (Classic Physique)
  • 2024 New York Pro – 1st Place (Classic Physique)
  • 2024 IFBB Pittsburgh Pro – 2nd Place (Classic Physique)

2023

  • 2023 IFBB Mr. Olympia – 16th Place (Classic Physique)
  • 2023 IFBB Tampa Pro – 1st Place (Classic Physique)
  • 2023 IFBB Professional League Atlanta Pro – 4th Place (Classic Physique)
  • 2023 IFBB Chicago Pro – 2nd Place (Classic Physique)
  • 2023 IFBB New York Pro – 6th Place (Classic Physique)

Matt GreggoMatt Greggo / Instagram
2022

  • 2022 Tampa Pro – 7th Place (Men’s Physique)
  • 2022 IFBB Chicago Pro – 8th Place (Men’s Physique)
  • 2022 IFBB Atlanta Pro – 6th Place (Men’s Physique)

2021

  • 2021 IFBB Europa Orlando – 16th Place (Men’s Physique)
  • 2021 IFBB DC Pro – 16th Place (Men’s Physique)
  • 2021 IFBB Optimum Classic Pro – 3rd Place (Men’s Physique)

2020

  • 2020 NPC Universe & NPC National Fitness Championships – 2nd Place (Men’s Physique)

2019

  • 2019 NPC National Championships – 5th Place (Men’s Physique)
  • 2019 NPC Universe & NPC National Fitness Championships – 5th Place (Men’s Physique)

2018

  • 2018 NPC Atlantic States Championships – 2nd Place (Men’s Physique)

2017

  • 2017 NPC Junior USA Championships – 16th Place (Men’s Physique)

2016

  • 2016 NPC Lehigh Valley Championships – 1st Place (Men’s Physique)
  • 2016 NPC Lehigh Valley Championships – 1st Place (Men’s Physique)

*Source: NPC News Online

Matt Greggo Workout Program

Matt Greggo Workout Program

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Greggo previously trained with Mr. Olympia Champion Derek Lunsford, who is known for his hard-hitting workouts. He has internalized the same approach. Greggo’s workouts are simple on paper and punishing in execution.

He begins his workouts with compound exercises and then piles on methodical volume to maximize target muscle fiber stimulation.

Day 1: Chest-focused Push

Greggo does not limit himself to traditional bodybuilding splits like the bro split or PPL. Instead, he uses a customized approach to polish his strong muscles and bring up the lagging groups.

He opens the week with a push workout, mainly focusing on the chest, and then finishes with a shoulder and tricep exercise each to pump as much blood into the target muscles as possible to maximize muscle pumps and subsequent adaptations. (1)

Exercise Sets Reps Rest Incline Barbell Press 4 6–8 2–3 min Flat Dumbbell Press 4 8–10 2 min High-to-Low Cable Flye 3 10–12 90 sec Machine Chest Press (top-range squeeze) 3 10–12 90 sec Dumbbell Lateral Raise 4 12–15 60–75 sec Rope Pressdown 3 10–12 60–90 sec

Day 2: Back Width + Rear Delts

Greggo’s back days usually comprise heavy rows, pulldowns, and a supported hinge variation to build back width as well as thickness. He also performs four sets of rear delt cable flyes to target the posterior deltoids and achieve that coveted 3D aesthetic.

Exercise Sets Reps Rest Wide-Grip Lat Pulldown 4 8–10 2 min Chest-Supported Row 4 8–10 2 min Single-Arm Dumbbell Row 3 10–12/side 2 min Neutral-Grip Pulldown 3 10–12 90 sec Rear-Delt Cable Flye 4 12–15 60–75 sec Straight-Arm Pulldown 3 12–15 60–75 sec

Day 3: Legs (Quad Emphasis)

Greggo trains his lower body twice a week to ensure overall, balanced development. The first session is quad-focused to help build sprawling quad sweeps and deep teardrops. He lifts heavy while sticking to a picture-perfect form to maximize target muscle loading and prevent injuries, especially as a contest draws closer.

Exercise Sets Reps Rest High-Bar Back Squat 4 6–8 2–3 min Hack Squat 4 8–10 2–3 min Leg Press (feet low) 3 12–15 2 min Walking Lunge 3 12–15/leg 2 min Leg Extension (peak squeeze) 3 12–15 60–90 sec Standing Calf Raise 4 10–12 60–90 sec

Day 4: Arms (Tempo Biceps + Triceps)

Greggo mainly focuses on slowing down the negatives while training his arms to increase the time under tension, minimize elbow irritation, and boost hypertrophy. It also keeps him from chasing heavy weights, which can increase the risk of injury.

Exercise Sets Reps Rest EZ-Bar Curl (3-sec negative, brief pauses) 4 8–10 90 sec Spider Curl 3 10–12 90 sec Bayesian Cable Curl 3 10–12 90 sec Reverse-Grip EZ Curl 3 12–15 75 sec Cable Rope Pressdown 4 10–12 75–90 sec Overhead Cable Extension 3 10–12 75–90 sec

Matt Greggo Chest Workout

Day 5: Delts + Upper Chest

The fifth workout of the week focuses on the shoulders and upper chest. He uses clean mechanics, slightly higher reps, and repeatable tempo to achieve a deep mind-muscle connection.

Exercise Sets Reps Rest Seated Dumbbell Shoulder Press 4 8–10 2 min Cable Lateral Raise (partials last set) 4 12–15 60–75 sec Rear-Delt Machine Flye 3 12–15 60–75 sec Incline Smith Press (medium incline) 3 8–10 2 min Low-to-High Cable Flye 3 12–15 75 sec Face Pull 3 12–15 60–75 sec

Day 6: Legs/Posterior Chain + Back Thickness

Greggo trains his legs after a 72-hour break to ensure his muscles are optimally recovered so that he can push himself to the limit again. He also does a few back exercises in this workout to add thickness to his middle and lower back muscles.

Exercise Sets Reps Rest Romanian Deadlift 4 6–8 2–3 min Seated Leg Curl 4 10–12 90 sec Glute Bridge or Hip Thrust 3 8–10 2 min T-Bar Row 4 8–10 2 min Close-Grip Cable Row 3 10–12 90 sec Hyperextension (slow eccentrics) 3 12–15 75–90 sec

Whether he is training for a show or in the off-season, Greggo does not turn into a couch potato on his days off. Instead, he employs active recovery techniques like yoga, posing practice, light outdoor walks, and mobility drills to flush out the metabolites from his muscle tissues and promote recovery.

Matt Greggo’s Diet Plan
Matt GreggoMatt Greggo

Gregor’s diet plan changes throughout the year depending on the season. He eats around 4,600-4,900 calories during a contest prep to help him shed weight without losing excessive muscle tissue.

Let’s dig into what his full day of eating looks like while prepping for a show:

Meal 1: Breakfast

  • Cream of rice: 150–162 g
  • Whey isolate: 50 g
  • Blueberries: 75–100 g
  • Almond or peanut butter: 20–40 g

Note: Biggest meal of the day in his prep diaries.

Meal 2: Pre-workout

  • Steak: 220 g
  • White rice: 400 g

Note: He repeats this exact combo for Meals 2 and 3 on high-carb days.

Meal 3: Pre-workout top-up

  • Steak: 220 g
  • White rice: 400 g
  • Frosted blueberry Pop-Tart: 1

Note: Fast carbs added per his own pre-training preference.

Intra

  • Water and electrolytes to thirst

Meal 4: Post-workout

  • Chicken: 250 g
  • White rice: 300–400 g

Note: He cycles this chicken-and-rice anchor throughout the day.

Meal 5: Early evening

  • Chicken: 200 g
  • White rice: 200 g

Meal 6: Final meal

  • Chicken: 250 g
  • White rice: 250 g

Supplements Stack

  • Organ support, citrus bergamot, and astragalus in the morning
  • “Utilize” glucose support caps with high-carb meals as noted in his log.

Macros: 363 g protein, 671 g carbs, 71 g fat

FAQs
Is Matt Greggo a Classic Physique pro and Olympian?

He won the 2023 Tampa Pro, competing in the Classic Physique division, and debuted at the 2023 Olympia the same year. As of this writing, he has three Olympia appearances, with 10th-place finishes in 2024 and 2025 as his best results.

What are his show-week weights?

Records state that Greggo weighed around 197 pounds while competing in 2023, but gained around 22 pounds in 2024 to bring a fuller package to the stage.

References:

Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.

  1. Hirono T, Ikezoe T, Taniguchi M, Tanaka H, Saeki J, Yagi M, Umehara J, Ichihashi N. Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. J Strength Cond Res. 2022 Feb 1;36(2):359-364. doi: 10.1519/JSC.0000000000003478. PMID: 31904714.

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