{"id":125365,"date":"2025-10-16T07:48:12","date_gmt":"2025-10-16T07:48:12","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/125365\/"},"modified":"2025-10-16T07:48:12","modified_gmt":"2025-10-16T07:48:12","slug":"height-weight-biography-fitness-volt","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/125365\/","title":{"rendered":"Height, Weight, Biography \u2013 Fitness Volt"},"content":{"rendered":"<p><strong>Matthew Greggo<\/strong> has been competing since 2016, but has recently started turning heads like never before. He started out as a Men\u2019s Physique competitor but has since switched to the Classic Physique roster.<\/p>\n<p>Matt\u2019s physique blends timeless aesthetics with modern flair, exactly what the Classic Physique division demands.<\/p>\n<p>He pairs broad clavicles and a tight midline with dense arms and sweeping quads, then sells the look with fluid posing.<\/p>\n<p>Greggo\u2019s career highlight has been winning the <a href=\"https:\/\/fitnessvolt.com\/2024-new-york-pro-results\/\" rel=\"nofollow noopener\" target=\"_blank\">2024 New York Pro<\/a>. He then carried that momentum into 2025, securing a bronze medal at the prestigious Arnold Classic.<\/p>\n<p>Greggo\u2019s career trajectory is on the rise, and he is pushing hard to bag gold at the Mr. Olympia.<\/p>\n<p>This is Matt Greggo\u2019s life story, diet, training regimen, and more.<\/p>\n<p>            Get Fitter, <strong>Faster<\/strong><\/p>\n<p>Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<p>Please wait&#8230;<\/p>\n<p>            <strong>You&#8217;re In!<\/strong> Let&#8217;s Crush Your Fitness Goals Together<\/p>\n<p>Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.<\/p>\n<p>            Subscribe Another Email<\/p>\n<p><b>Athlete Stats<\/b><\/p>\n<p style=\"text-align: center;\">Here is an overview of the elite athlete\u2019s stats:<\/p>\n<tr>\n<td colspan=\"4\"><b>Full Name:<\/b> Matthew Greggo<\/td>\n<\/tr>\n<tr>\n<td><b>Weight<\/b><\/td>\n<td><b>Height<\/b><\/td>\n<td><b>Age<\/b><\/td>\n<td><b>Date of Birth<\/b><\/td>\n<\/tr>\n<tr>\n<td>195-220 lbs (88.5\u201399.8 kg)<\/td>\n<td>6\u2019 (182 cm)<\/td>\n<td>29\u00a0years<\/td>\n<td>October 27, 1995<\/td>\n<\/tr>\n<tr>\n<td colspan=\"2\"><b>Nationality<\/b><\/td>\n<td colspan=\"2\"><b>Era<\/b><\/td>\n<\/tr>\n<tr>\n<td colspan=\"2\">American<\/td>\n<td colspan=\"2\">2010 and 2020<\/td>\n<\/tr>\n<p><b>Early Life &amp; Background<\/b><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"size-jnews-featured-750 wp-image-294158\" title=\"Matt Greggo Transformation\" src=\"data:image\/svg+xml,%3Csvg%20xmlns=\" http:=\"\" alt=\"Matt Greggo Transformation\" width=\"750\" height=\"750\" data-lazy- data-lazy- data-lazy-src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/10\/Matt-Greggo-Transformation-750x750.jpg\"\/>Matt Greggo Transformation \/ Instagram<\/p>\n<p>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.<\/p>\n<p>Unlike some athletes who break into the elite ranks quickly, Gregor\u2019s story is one of consistency, patience, and dedication.<\/p>\n<p>He started competing in the Men\u2019s Physique division in the NPC in 2016. However, he earned his Pro card four years later at the NPC Nationals.<\/p>\n<p><b>From Men\u2019s Physique to Classic Physique<\/b><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"size-jnews-featured-750 wp-image-294159\" title=\"Matt Greggo Men Physique\" src=\"data:image\/svg+xml,%3Csvg%20xmlns=\" http:=\"\" alt=\"Matt Greggo Men Physique\" width=\"750\" height=\"750\" data-lazy- data-lazy- data-lazy-src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/10\/Matt-Greggo-Men-Physique-750x750.jpg\"\/>Matt Greggo \/ Instagram<\/p>\n<p>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\u2019s Physique division and opted to stick with it.<\/p>\n<p>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 <a href=\"https:\/\/fitnessvolt.com\/2021-optimum-classic-results\/\" rel=\"nofollow noopener\" target=\"_blank\">2021 IFBB Optimum Classic Pro<\/a>.<\/p>\n<p>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.<\/p>\n<p>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.<\/p>\n<p>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 <a href=\"https:\/\/fitnessvolt.com\/historic-eras-of-bodybuilding\/\" rel=\"nofollow noopener\" target=\"_blank\">Golden Era of bodybuilding (1965-1983)<\/a>.<\/p>\n<p>Greggo\u2019s story is also a reminder that bodybuilding isn\u2019t 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.<\/p>\n<p><b>Switch to the Classic Physique Division<\/b><\/p>\n<p>The switch paid off instantly as he placed sixth at the <a href=\"https:\/\/fitnessvolt.com\/2023-new-york-pro-results\/\" rel=\"nofollow noopener\" target=\"_blank\">2023 New York Pro<\/a> and won his first pro show \u2013 <a href=\"https:\/\/fitnessvolt.com\/2023-tampa-pro-results\/\" rel=\"nofollow noopener\" target=\"_blank\">Tampa Pro<\/a> \u2013 a few weeks later, earning his maiden Mr. Olympia qualification in the process. Although he did not place at the <a href=\"https:\/\/fitnessvolt.com\/2023-mr-olympia-results\/\" rel=\"nofollow noopener\" target=\"_blank\">2023 Mr. Olympia<\/a>, it was a sign that he was finally moving in the right direction.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-jnews-featured-750 wp-image-294160\" title=\"Matt Greggo at Olympia 2025\" src=\"data:image\/svg+xml,%3Csvg%20xmlns=\" http:=\"\" alt=\"Matt Greggo at Olympia 2025\" width=\"750\" height=\"991\" data-lazy- data-lazy- data-lazy-src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/10\/Matt-Greggo-at-Olympia-2025-750x991.jpg\"\/>Matt Greggo at Olympia 2025<\/p>\n<p>Greggo opened the 2024 season with a silver medal at the <a href=\"https:\/\/fitnessvolt.com\/2024-pittsburgh-pro-results\/\" rel=\"nofollow noopener\" target=\"_blank\">Pittsburgh Pro<\/a> and followed it with gold at the <a href=\"https:\/\/fitnessvolt.com\/2024-new-york-pro-results\/\" rel=\"nofollow noopener\" target=\"_blank\">New York Pro<\/a>. He jumped to the 10th place at the Mr Olympia this year.<\/p>\n<p>Brimming with confidence, Greggo bet big on himself and competed at the <a href=\"https:\/\/fitnessvolt.com\/2025-arnold-classic-results\/\" rel=\"nofollow noopener\" target=\"_blank\">2025 Arnold Classic<\/a>. He finished third behind <a href=\"https:\/\/fitnessvolt.com\/mike-sommerfeld-profile\/\" rel=\"nofollow noopener\" target=\"_blank\">Mike Sommerfeld<\/a> and <a href=\"https:\/\/fitnessvolt.com\/logan-franklin-profile\/\" rel=\"nofollow noopener\" target=\"_blank\">Logan Franklin<\/a>, establishing himself as one of the front-runners for the 2025 Olympic crown.<\/p>\n<p>Riding the momentum, he punched his ticket for the 2025 Olympia by winning the <a href=\"https:\/\/fitnessvolt.com\/2025-detroit-pro-results\/\" rel=\"nofollow noopener\" target=\"_blank\">Detroit Pro, <\/a>and matched his previous 10th-place finish in his third trip to the sport\u2019s biggest stage.<\/p>\n<p><b>Matt Greggo \u2013 Championships and Accomplishments<\/b><br \/>\n<b>2025<\/b><\/p>\n<ul>\n<li><b>2025 Mr. Olympia \u2013 <\/b>10th Place (Classic Physique)<\/li>\n<li><b>2025 IFBB Detroit Pro \u2013 <\/b>1st Place (Classic Physique)<\/li>\n<li><b>2025 IFBB Arnold Classic \u2013 <\/b>3rd Place (Classic Physique)<\/li>\n<\/ul>\n<p><b>2024<\/b><\/p>\n<ul>\n<li><b>2024 Mr. Olympia \u2013 <\/b>10th Place (Classic Physique)<\/li>\n<li><b>2024 New York Pro \u2013 <\/b>1st Place (Classic Physique)<\/li>\n<li><b>2024 IFBB Pittsburgh Pro \u2013 <\/b>2nd Place (Classic Physique)<\/li>\n<\/ul>\n<p><b>2023<\/b><\/p>\n<ul>\n<li><b>2023 IFBB Mr. Olympia \u2013 <\/b>16th Place (Classic Physique)<\/li>\n<li><b>2023 IFBB Tampa Pro \u2013 <\/b>1st Place (Classic Physique)<\/li>\n<li><b>2023 IFBB Professional League Atlanta Pro \u2013 <\/b>4th Place (Classic Physique)<\/li>\n<li><b>2023 IFBB Chicago Pro \u2013 <\/b>2nd Place (Classic Physique)<\/li>\n<li><b>2023 IFBB New York Pro \u2013 <\/b>6th Place (Classic Physique)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-jnews-featured-750 wp-image-294161\" title=\"Matt Greggo\" src=\"data:image\/svg+xml,%3Csvg%20xmlns=\" http:=\"\" alt=\"Matt Greggo\" width=\"750\" height=\"937\" data-lazy- data-lazy- data-lazy-src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/10\/Matt-Greggo-750x937.jpg\"\/>Matt Greggo \/ Instagram<br \/>\n<b>2022<\/b><\/p>\n<ul>\n<li><b><a class=\"wpil_keyword_link\" href=\"https:\/\/fitnessvolt.com\/2022-tampa-pro-results\/\" title=\"2022 Tampa Pro\" data-wpil-keyword-link=\"linked\" data-wpil-monitor-id=\"763\" rel=\"nofollow noopener\" target=\"_blank\">2022 Tampa Pro<\/a> \u2013 <\/b>7th Place (Men\u2019s Physique)<\/li>\n<li><b>2022 IFBB Chicago Pro \u2013 <\/b>8th Place (Men\u2019s Physique)<\/li>\n<li><b>2022 IFBB Atlanta Pro \u2013 <\/b>6th Place (Men\u2019s Physique)<\/li>\n<\/ul>\n<p><b>2021<\/b><\/p>\n<ul>\n<li><b>2021 IFBB Europa Orlando \u2013 <\/b>16th Place (Men\u2019s Physique)<\/li>\n<li><b>2021 IFBB DC Pro \u2013 <\/b>16th Place (Men\u2019s Physique)<\/li>\n<li><b>2021 IFBB Optimum Classic Pro \u2013 <\/b>3rd Place (Men\u2019s Physique)<\/li>\n<\/ul>\n<p><b>2020<\/b><\/p>\n<ul>\n<li><b>2020 NPC Universe &amp; NPC National Fitness Championships \u2013 <\/b>2nd Place (Men\u2019s Physique)<\/li>\n<\/ul>\n<p><b>2019<\/b><\/p>\n<ul>\n<li><b>2019 NPC National Championships \u2013 <\/b>5th Place (Men\u2019s Physique)<\/li>\n<li><b>2019 NPC Universe &amp; NPC National Fitness Championships \u2013 <\/b>5th Place (Men\u2019s Physique)<\/li>\n<\/ul>\n<p><b>2018<\/b><\/p>\n<ul>\n<li><b>2018 NPC Atlantic States Championships \u2013 <\/b>2nd Place (Men\u2019s Physique)<\/li>\n<\/ul>\n<p><b>2017<\/b><\/p>\n<ul>\n<li><b>2017 NPC Junior USA Championships \u2013 <\/b>16th Place (Men\u2019s Physique)<\/li>\n<\/ul>\n<p><b>2016<\/b><\/p>\n<ul>\n<li><b>2016 NPC Lehigh Valley Championships \u2013 <\/b>1st Place (Men\u2019s Physique)<\/li>\n<li><b>2016 NPC Lehigh Valley Championships \u2013 <\/b>1st Place (Men\u2019s Physique)<\/li>\n<\/ul>\n<p>*Source: NPC News Online<\/p>\n<p><b>Matt Greggo Workout Program<\/b><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-jnews-featured-750 wp-image-294162\" title=\"Matt Greggo Workout Program\" src=\"data:image\/svg+xml,%3Csvg%20xmlns=\" http:=\"\" alt=\"Matt Greggo Workout Program\" width=\"750\" height=\"935\" data-lazy- data-lazy- data-lazy-src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/10\/Matt-Greggo-Workout-Program-750x935.jpg\"\/><\/p>\n<p>            Get Fitter, <strong>Faster<\/strong><\/p>\n<p>Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<p>Please wait&#8230;<\/p>\n<p>            <strong>You&#8217;re In!<\/strong> Let&#8217;s Crush Your Fitness Goals Together<\/p>\n<p>Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.<\/p>\n<p>            Subscribe Another Email<\/p>\n<p>Greggo previously trained with Mr. Olympia Champion <a href=\"https:\/\/fitnessvolt.com\/derek-lunsford-profile\/\" rel=\"nofollow noopener\" target=\"_blank\">Derek Lunsford<\/a>, who is known for his hard-hitting workouts. He has internalized the same approach. Greggo\u2019s workouts are simple on paper and punishing in execution.<\/p>\n<p>He begins his workouts with compound exercises and then piles on methodical volume to maximize target muscle fiber stimulation.<\/p>\n<p><b>Day 1: Chest-focused Push<\/b><\/p>\n<p>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.<\/p>\n<p>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. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31904714\/#:~:text=J%20Strength%20Cond%20Res%2036,of%20resistance%20training%20(RT).\" target=\"_blank\" rel=\"noopener nofollow\">(1)<\/a><\/p>\n<tr>\n<td><b>Exercise<\/b><\/td>\n<td><b>Sets<\/b><\/td>\n<td><b>Reps<\/b><\/td>\n<td><b>Rest<\/b><\/td>\n<\/tr>\n<tr>\n<td>Incline Barbell Press<\/td>\n<td>4<\/td>\n<td>6\u20138<\/td>\n<td>2\u20133 min<\/td>\n<\/tr>\n<tr>\n<td>Flat Dumbbell Press<\/td>\n<td>4<\/td>\n<td>8\u201310<\/td>\n<td>2 min<\/td>\n<\/tr>\n<tr>\n<td>High-to-Low Cable Flye<\/td>\n<td>3<\/td>\n<td>10\u201312<\/td>\n<td>90 sec<\/td>\n<\/tr>\n<tr>\n<td>Machine Chest Press (top-range squeeze)<\/td>\n<td>3<\/td>\n<td>10\u201312<\/td>\n<td>90 sec<\/td>\n<\/tr>\n<tr>\n<td>Dumbbell Lateral Raise<\/td>\n<td>4<\/td>\n<td>12\u201315<\/td>\n<td>60\u201375 sec<\/td>\n<\/tr>\n<tr>\n<td>Rope Pressdown<\/td>\n<td>3<\/td>\n<td>10\u201312<\/td>\n<td>60\u201390 sec<\/td>\n<\/tr>\n<p><b>Day 2: Back Width + Rear Delts<\/b><\/p>\n<p>Greggo\u2019s 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.<\/p>\n<tr>\n<td><b>Exercise<\/b><\/td>\n<td><b>Sets<\/b><\/td>\n<td><b>Reps<\/b><\/td>\n<td><b>Rest<\/b><\/td>\n<\/tr>\n<tr>\n<td>Wide-Grip Lat Pulldown<\/td>\n<td>4<\/td>\n<td>8\u201310<\/td>\n<td>2 min<\/td>\n<\/tr>\n<tr>\n<td>Chest-Supported Row<\/td>\n<td>4<\/td>\n<td>8\u201310<\/td>\n<td>2 min<\/td>\n<\/tr>\n<tr>\n<td>Single-Arm Dumbbell Row<\/td>\n<td>3<\/td>\n<td>10\u201312\/side<\/td>\n<td>2 min<\/td>\n<\/tr>\n<tr>\n<td>Neutral-Grip Pulldown<\/td>\n<td>3<\/td>\n<td>10\u201312<\/td>\n<td>90 sec<\/td>\n<\/tr>\n<tr>\n<td>Rear-Delt Cable Flye<\/td>\n<td>4<\/td>\n<td>12\u201315<\/td>\n<td>60\u201375 sec<\/td>\n<\/tr>\n<tr>\n<td>Straight-Arm Pulldown<\/td>\n<td>3<\/td>\n<td>12\u201315<\/td>\n<td>60\u201375 sec<\/td>\n<\/tr>\n<p><b>Day 3: Legs (Quad Emphasis)<\/b><\/p>\n<p>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.<\/p>\n<tr>\n<td><b>Exercise<\/b><\/td>\n<td><b>Sets<\/b><\/td>\n<td><b>Reps<\/b><\/td>\n<td><b>Rest<\/b><\/td>\n<\/tr>\n<tr>\n<td>High-Bar Back Squat<\/td>\n<td>4<\/td>\n<td>6\u20138<\/td>\n<td>2\u20133 min<\/td>\n<\/tr>\n<tr>\n<td>Hack Squat<\/td>\n<td>4<\/td>\n<td>8\u201310<\/td>\n<td>2\u20133 min<\/td>\n<\/tr>\n<tr>\n<td>Leg Press (feet low)<\/td>\n<td>3<\/td>\n<td>12\u201315<\/td>\n<td>2 min<\/td>\n<\/tr>\n<tr>\n<td>Walking Lunge<\/td>\n<td>3<\/td>\n<td>12\u201315\/leg<\/td>\n<td>2 min<\/td>\n<\/tr>\n<tr>\n<td>Leg Extension (peak squeeze)<\/td>\n<td>3<\/td>\n<td>12\u201315<\/td>\n<td>60\u201390 sec<\/td>\n<\/tr>\n<tr>\n<td>Standing Calf Raise<\/td>\n<td>4<\/td>\n<td>10\u201312<\/td>\n<td>60\u201390 sec<\/td>\n<\/tr>\n<p><b>Day 4: Arms (Tempo Biceps + Triceps)<\/b><\/p>\n<p>Greggo mainly focuses on slowing down the negatives while training his arms to increase the <a href=\"https:\/\/fitnessvolt.com\/time-under-tension-vs-explosive-reps\/\" rel=\"nofollow noopener\" target=\"_blank\">time under tension<\/a>, minimize elbow irritation, and boost hypertrophy. It also keeps him from chasing heavy weights, which can increase the risk of injury.<\/p>\n<tr>\n<td><b>Exercise<\/b><\/td>\n<td><b>Sets<\/b><\/td>\n<td><b>Reps<\/b><\/td>\n<td><b>Rest<\/b><\/td>\n<\/tr>\n<tr>\n<td>EZ-Bar Curl (3-sec negative, brief pauses)<\/td>\n<td>4<\/td>\n<td>8\u201310<\/td>\n<td>90 sec<\/td>\n<\/tr>\n<tr>\n<td>Spider Curl<\/td>\n<td>3<\/td>\n<td>10\u201312<\/td>\n<td>90 sec<\/td>\n<\/tr>\n<tr>\n<td>Bayesian Cable Curl<\/td>\n<td>3<\/td>\n<td>10\u201312<\/td>\n<td>90 sec<\/td>\n<\/tr>\n<tr>\n<td>Reverse-Grip EZ Curl<\/td>\n<td>3<\/td>\n<td>12\u201315<\/td>\n<td>75 sec<\/td>\n<\/tr>\n<tr>\n<td>Cable Rope Pressdown<\/td>\n<td>4<\/td>\n<td>10\u201312<\/td>\n<td>75\u201390 sec<\/td>\n<\/tr>\n<tr>\n<td>Overhead Cable Extension<\/td>\n<td>3<\/td>\n<td>10\u201312<\/td>\n<td>75\u201390 sec<\/td>\n<\/tr>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-294163\" title=\"Matt Greggo Chest Workout\" src=\"data:image\/svg+xml,%3Csvg%20xmlns=\" http:=\"\" alt=\"Matt Greggo Chest Workout\" width=\"720\" height=\"1142\" data-lazy- data-lazy- data-lazy-src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/10\/Matt-Greggo-Chest-Workout.jpg\"\/><\/p>\n<p><b>Day 5: Delts + Upper Chest<\/b><\/p>\n<p>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 <a href=\"https:\/\/fitnessvolt.com\/mind-muscle-connection\/\" rel=\"nofollow noopener\" target=\"_blank\">mind-muscle connection<\/a>.<\/p>\n<tr>\n<td><b>Exercise<\/b><\/td>\n<td><b>Sets<\/b><\/td>\n<td><b>Reps<\/b><\/td>\n<td><b>Rest<\/b><\/td>\n<\/tr>\n<tr>\n<td>Seated Dumbbell Shoulder Press<\/td>\n<td>4<\/td>\n<td>8\u201310<\/td>\n<td>2 min<\/td>\n<\/tr>\n<tr>\n<td>Cable Lateral Raise (partials last set)<\/td>\n<td>4<\/td>\n<td>12\u201315<\/td>\n<td>60\u201375 sec<\/td>\n<\/tr>\n<tr>\n<td>Rear-Delt Machine Flye<\/td>\n<td>3<\/td>\n<td>12\u201315<\/td>\n<td>60\u201375 sec<\/td>\n<\/tr>\n<tr>\n<td>Incline Smith Press (medium incline)<\/td>\n<td>3<\/td>\n<td>8\u201310<\/td>\n<td>2 min<\/td>\n<\/tr>\n<tr>\n<td>Low-to-High Cable Flye<\/td>\n<td>3<\/td>\n<td>12\u201315<\/td>\n<td>75 sec<\/td>\n<\/tr>\n<tr>\n<td>Face Pull<\/td>\n<td>3<\/td>\n<td>12\u201315<\/td>\n<td>60\u201375 sec<\/td>\n<\/tr>\n<p><b>Day 6: Legs\/Posterior Chain + Back Thickness<\/b><\/p>\n<p>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.<\/p>\n<tr>\n<td><b>Exercise<\/b><\/td>\n<td><b>Sets<\/b><\/td>\n<td><b>Reps<\/b><\/td>\n<td><b>Rest<\/b><\/td>\n<\/tr>\n<tr>\n<td>Romanian Deadlift<\/td>\n<td>4<\/td>\n<td>6\u20138<\/td>\n<td>2\u20133 min<\/td>\n<\/tr>\n<tr>\n<td>Seated Leg Curl<\/td>\n<td>4<\/td>\n<td>10\u201312<\/td>\n<td>90 sec<\/td>\n<\/tr>\n<tr>\n<td>Glute Bridge or Hip Thrust<\/td>\n<td>3<\/td>\n<td>8\u201310<\/td>\n<td>2 min<\/td>\n<\/tr>\n<tr>\n<td>T-Bar Row<\/td>\n<td>4<\/td>\n<td>8\u201310<\/td>\n<td>2 min<\/td>\n<\/tr>\n<tr>\n<td>Close-Grip Cable Row<\/td>\n<td>3<\/td>\n<td>10\u201312<\/td>\n<td>90 sec<\/td>\n<\/tr>\n<tr>\n<td>Hyperextension (slow eccentrics)<\/td>\n<td>3<\/td>\n<td>12\u201315<\/td>\n<td>75\u201390 sec<\/td>\n<\/tr>\n<p>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.<\/p>\n<p><b>Matt Greggo\u2019s Diet Plan<\/b><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-294165\" title=\"Matt Greggo\" src=\"data:image\/svg+xml,%3Csvg%20xmlns=\" http:=\"\" alt=\"Matt Greggo\" width=\"720\" height=\"900\" data-lazy- data-lazy- data-lazy-src=\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2025\/10\/Matt-Greggo-.jpg\"\/>Matt Greggo<\/p>\n<p>Gregor\u2019s 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.<\/p>\n<p>Let\u2019s dig into what his full day of eating looks like while prepping for a show:<\/p>\n<p><b>Meal 1: Breakfast<\/b><\/p>\n<ul>\n<li>Cream of rice: 150\u2013162 g<\/li>\n<li>Whey isolate: 50 g<\/li>\n<li>Blueberries: 75\u2013100 g<\/li>\n<li>Almond or peanut butter: 20\u201340 g<\/li>\n<\/ul>\n<p><b>Note:<\/b> Biggest meal of the day in his prep diaries.<\/p>\n<p><b>Meal 2: Pre-workout<\/b><\/p>\n<ul>\n<li>Steak: 220 g<\/li>\n<li>White rice: 400 g<\/li>\n<\/ul>\n<p><b>Note:<\/b> He repeats this exact combo for Meals 2 and 3 on high-carb days.<\/p>\n<p><b>Meal 3: Pre-workout top-up<\/b><\/p>\n<ul>\n<li>Steak: 220 g<\/li>\n<li>White rice: 400 g<\/li>\n<li>Frosted blueberry Pop-Tart: 1<\/li>\n<\/ul>\n<p><b>Note:<\/b> Fast carbs added per his own pre-training preference.<\/p>\n<p><b>Intra<\/b><\/p>\n<ul>\n<li>Water and electrolytes to thirst<\/li>\n<\/ul>\n<p><b>Meal 4: Post-workout<\/b><\/p>\n<ul>\n<li>Chicken: 250 g<\/li>\n<li>White rice: 300\u2013400 g<\/li>\n<\/ul>\n<p><b>Note:<\/b> He cycles this chicken-and-rice anchor throughout the day.<\/p>\n<p><b>Meal 5: Early evening<\/b><\/p>\n<ul>\n<li>Chicken: 200 g<\/li>\n<li>White rice: 200 g<\/li>\n<\/ul>\n<p><b>Meal 6: Final meal<\/b><\/p>\n<ul>\n<li>Chicken: 250 g<\/li>\n<li>White rice: 250 g<\/li>\n<\/ul>\n<p><b>Supplements Stack<\/b><\/p>\n<ul>\n<li>Organ support, citrus bergamot, and astragalus in the morning<\/li>\n<li>\u201cUtilize\u201d glucose support caps with high-carb meals as noted in his log.<\/li>\n<\/ul>\n<p><b>Macros:<\/b> 363 g protein, 671 g carbs, 71 g fat<\/p>\n<p><b>FAQs<\/b><br \/>\n<b>Is Matt Greggo a Classic Physique pro and Olympian?<\/b><\/p>\n<p>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.<\/p>\n<p><b>What are his show-week weights?<\/b><\/p>\n<p>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.<\/p>\n<p>References:<\/p>\n<p>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.<\/p>\n<ol>\n<li>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.<\/li>\n<\/ol>\n<p style=\"border:1px solid #a2c8e7;box-shadow:8px 8px 0 0 #c3e3fd;border-radius:9px;border-bottom-left-radius:0;margin:1.2rem 0;padding:1.2rem 1.5rem;margin-bottom: 40px;\">Catch comprehensive coverage of the 2025 Arnold Classic, including pre-judging, event recaps, analyses, and <a href=\"https:\/\/fitnessvolt.com\/2025-arnold-classic-results\/\" target=\"_blank\" rel=\"noopener nofollow\">complete Arnold Classic results<\/a> at our Arnold Classic coverage hub: <a title=\"2024 Arnold Classic Coverage\" href=\"https:\/\/fitnessvolt.com\/arnold-classic\/\" target=\"_blank\" rel=\"noopener nofollow\"><strong>FitnessVolt.com\/arnold-classic<\/strong><\/a><\/p>\n<p>If you have any questions or need further clarification about this article, please <a href=\"#reply-title\">leave a comment below<\/a>, and Vidur will get back to you as soon as possible.<\/p>\n","protected":false},"excerpt":{"rendered":"Matthew Greggo has been competing since 2016, but has recently started turning heads like never before. He started&hellip;\n","protected":false},"author":2,"featured_media":125366,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[278],"tags":[75953,53297,1546,33671,75954,18,525,135,19,75955,17,75956,33673,75957,14944],"class_list":{"0":"post-125365","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-arnold-classic","9":"tag-biography","10":"tag-bodybuilding","11":"tag-classic-physique","12":"tag-detroit-pro","13":"tag-eire","14":"tag-fitness","15":"tag-health","16":"tag-ie","17":"tag-ifbb-pro","18":"tag-ireland","19":"tag-matt-greggo","20":"tag-mr-olympia","21":"tag-new-york-pro","22":"tag-profile"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/125365","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=125365"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/125365\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/125366"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=125365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=125365"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=125365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}