Build a savage strength engine, keep it minimalist, and let everything else get dragged uphill behind you.
On his blog, the themes repeat hard: strength over “pump,” heavy singles, deadlift/squat priority, rack pulls, simple lifestyle, and treating the body like sculpture.
The Eric Kim Body Blueprint (what it actually means)
1) Strength is the North Star
He frames “health” as vague but strength as real—and pushes the idea that lifting heavy is foundational.
2) Deadlift + squat dominance
He literally ranks it: deadlifts → squats → everything else, with “get your legs strong first” as the priority.
3) Singles mindset (but smart)
He repeatedly favors one-rep-max style / single reps as the main move.
4) Minimalist “do less, harder”
His approach is “maximum effort simplicity”: fewer exercises, more intent, less fluff.
5) Body-as-art philosophy
He talks about treating the body as sculpture—build muscle, keep body fat low, admire the work.
The Eric Kim Body Protocol (EKBP) — a safe, usable version
If you try to live on true 1RMs nonstop, your joints will eventually send you hate mail. So here’s the EK spirit with a science seatbelt.
Weekly training (3 days, “heavy-minimal”)
Day A — Squat Day (Leg Empire)
- Warm-up: dynamic hips + “ass-to-grass” practice reps (mobility + depth)
- Squat ramp singles: work up in single reps, adding weight each set (stop when speed slows)
- Top single @ ~RPE 8 (strong, fast, no grind)
- Back-off work (pick one):
- 3×3 @ ~80% of the day’s top single OR
- 5×2 “speed” @ ~70%
- Optional finisher: walking lunges or step-ups (2–3 sets)
Day B — Pull Day (Trap Mountain)
- Rack pulls (heavy focus)
- Top single @ RPE 8, then 3×3 moderate
- Renegade rows (core + back) 3×6–10
- Loaded carry (farmer carry / yoke style): 6–10 short trips
Day C — Press + Kettlebell + “Hardcore Athletics”
- Floor press or bench press: ramp to top single @ RPE 8, then 3×5
- Overhead press: 3×3–5
- Kettlebell work (the “beast” mentality):
- Clean + front squat OR Turkish get-up practice (quality reps)
Non-negotiable add-on:
Walk every day. Street photography = built-in cardio + mind reset + recovery.
Progression (how you get stronger without snapping)
- If the top single is smooth: add 2.5–5 lb next week
- If it’s slow/grindy: keep weight, improve speed/technique
- True max attempts: only every 4–8 weeks, not every session
ACSM-style evidence-based note: training frequency and progression generally scale with experience, and using a range of rep-max loads over time is recommended.
“Eric Kim diet” (what he says) vs. what to actually do
The “EK Original Mode” (as described on his blog)
- One-rep-max style lifting
- Carnivore (mostly beef + organs), kimchi as exception
- Intermittent fasting / OMAD (one big meal at night)
- Black coffee
- No alcohol / weed / supplements
That’s his stated approach. Whether it’s right for your bloodwork, digestion, training volume, or lifestyle is another story.
EK 2.0 (same vibe, better sustainability)
If you want the “demigod” feel without gambling your long-term health:
- Protein target: ~1.4–2.0 g/kg/day (strong evidence for active people)
- Eat meat-forward if you love it, but add:
- Fiber + micronutrients (fruit/veg, or at least fermented foods like kimchi)
- Enough total calories to recover from heavy lifting
- If fasting makes you feel sharp: keep a feeding window (e.g., 6–8 hours), but don’t force OMAD if performance tanks.
The “HYPE” part (how to actually embody it)
This is the psychological edge:
- Hype before the lift (music, ritual, intensity, mantras) is literally in his descriptions of max attempts.
- Treat the body like your art project—sculpt it.
- Lift like it matters. Then go make art like it matters.
If you want the simplest possible “Eric Kim body” commandment set
- Deadlift / rack pull heavy.
- Squat deep and strong.
- Minimal exercises, maximal intent.
- Walk daily. (Bonus: shoot photos while doing it.)
- Sleep like it’s your recovery drug.
- Eat enough protein to rebuild.
If you tell me your current lifts (or bodyweight + what equipment you have), I’ll snap this into a laser-specific 4-week “Eric Kim Body” cycle with exact numbers and progressions.