• Kinobody Superhero Bulking Program Pdf Free Printable Chart
• Kinobody Superhero Bulking Program Pdf Free
• Kinobody Superhero Bulking Program Pdf Free

If you buy the program, you’ll get a FAQ guide, 3 days per week workout regimen, and access to Private Members Community. The Superhero Physique. The third and last part of Kinobody’s main programs is the Superhero. This one aims to show you how to “train smarter not harder,” and it promotes a method known as rest-pause training. The Goddess Toning Program is a full-blown 24-week program. The program also has additional routines to fill a whole year's worth of workouts. Building an amazing body is a process and you certainly can’t binge eat yourself to a lean and chiseled body.

The Missing Link to Becoming
Shredded ALL YEAR LONG

I want to discuss one of the key factors separating those get ripped vs those who do not.

I want to discuss one of the key factors separating those get ripped vs those who do not.

Which believe it or not, can be the most confusing and challenging factor. Lets face it, hitting your workouts can be an absolute blast. But all that hard work can be undone if you don’t have your nutrition plan dialled in.

Eat too many calories and you can workout like an absolute beast – but you will never achieve a ripped physique. Eat too little, and you will start to sacrifice precious muscle tissue and end up skinny fat.

Which believe it or not, can be the most confusing and challenging factor. Lets face it, hitting your workouts can be an absolute blast. But all that hard work can be undone if you don’t have your nutrition plan dialled in.

Eat too many calories and you can workout like an absolute beast – but you will never achieve a ripped physique. Eat too little, and you will start to sacrifice precious muscle tissue and end up skinny fat.

You see, the missing link to looking like a Movie Star is having a simple and downright delicious meal plan that allows you to perfectly hit your bodies nutritional needs. This is when getting ripped becomes automatic and downright enjoyable.

Now, it’s one thing to know how many calories and protein you should be eating each day! It’s a WHOLE OTHER, to actually consistently hit those numbers day after day and week after week.

You see, the missing link to looking like a Movie Star is having a simple and downright delicious meal plan that allows you to perfectly hit your bodies nutritional needs. This is when getting ripped becomes automatic and downright enjoyable.

Now, it’s one thing to know how many calories and protein you should be eating each day! It’s a WHOLE OTHER, to actually consistently hit those numbers day after day and week after week.

The cold harsh truth is this, most people think they are hitting their calories and protein when they most certainly are not! In fact, many of my clients that were struggling to lean down actually thought they were hitting their calories and protein correctly. But sure enough, when we did the audit – they were often over-eating their calories to the tune of 300-400 per day! No wonder they weren’t leaning down.

Once I gave them a simple and delicious meal plan for their calorie and protein needs – that’s when their physique improved like clock work. Finally, they were getting the right calorie intake in each day and now they were reaping the rewards.

The cold harsh truth is this, most people think they are hitting their calories and protein when they most certainly are not! In fact, many of my clients that were struggling to lean down actually thought they were hitting their calories and protein correctly. But sure enough, when we did the audit – they were often over-eating their calories to the tune of 300-400 per day! No wonder they weren’t leaning down.

Once I gave them a simple and delicious meal plan for their calorie and protein needs – that’s when their physique improved like clock work. Finally, they were getting the right calorie intake in each day and now they were reaping the rewards.

The most powerful way to sustain Movie Star Shape 365 days a year?
A delicious and satisfying nutrition plan.

The most powerful way to sustain Movie Star Shape 365 days a year?
A delicious and satisfying nutrition plan.

The nutrition to getting ripped is actually quite simple. It’s actually a numbers game. You must consume the right number of calories, protein, fats and carbs. If you hit your numbers your body will transform, simple as that. If you don’t, you will be spinning your wheels for months.

Doesn’t sound so hard, right?

Wrong! It’s actually pretty difficult to consistently hit the proper number of calories and protein each day. In fact, in clinical studies most people underestimate their calories by 50%!! In this case, someone that thinks they are eating 2000 calories per day, is actually eating a whopping 3000. No wonder most people struggle to get ripped.

In Movie Star Chef, I will be showing you how to effortlessly hit the proper number of calories each and every day. It will make getting into crazy shape so automatic and easy.

The nutrition to getting ripped is actually quite simple. It’s actually a numbers game. You must consume the right number of calories, protein, fats and carbs. If you hit your numbers your body will transform, simple as that. If you don’t, you will be spinning your wheels for months.

Doesn’t sound so hard, right?

Wrong! It’s actually pretty difficult to consistently hit the proper number of calories and protein each day. In fact, in clinical studies most people underestimate their calories by 50%!! In this case, someone that thinks they are eating 2000 calories per day, is actually eating a whopping 3000. No wonder most people struggle to get ripped.

In Movie Star Chef, I will be showing you how to effortlessly hit the proper number of calories each and every day. It will make getting into crazy shape so automatic and easy.

Now the other factor stopping people from achieving their goals is adherence, dietary adherence. Those who have their tracking dialed in, well often they fall of their diet. Their diet is boring and bland and they screw up every week. This will absolutely stop you from achieving your goals.

Well in Movie Star Chef, we have created the most delicious, simple and downright enjoyable recipes that hit your nutritional needs. You are going to be satisfied every day on this meal plan. The times of you falling off your diet and binge eating will be all but forgotten. You will conquer each day to your most ripped physique of your life.

Now the other factor stopping people from achieving their goals is adherence, dietary adherence. Those who have their tracking dialed in, well often they fall of their diet.

Their diet is boring and bland and they screw up every week. This will absolutely stop you from achieving your goals.

Well in Movie Star Chef, we have created the most delicious, simple and downright enjoyable recipes that hit your nutritional needs.

You are going to be satisfied every day on this meal plan.

The times of you falling off your diet and binge eating will be all but forgotten. You will conquer each day to your most ripped physique of your life.

The strongest driver of your physique is nutrition.
In order to lean down and maintain muscle, you need the right amount of calories and protein.

Months ago, I launched my coaching program Movie Star Body, and we’ve been seeing some of the best results produced from those coaching clients.

The key is helping people crush their diets.

In fact, one of the guys in the group was an incredible cook, Ricky from Montréal. Ricky started sharing delicious recipes inside the coaching group, and everyone was RAVING about them and the results they were getting.

The reality is that if you have a plan where you know exactly WHAT to eat, with meals keeping you full, while hitting your calories and protein – then it makes getting in shape so much easier.

The power of becoming a Movie Star Chef isbeing able to make getting ripped automatic

I decided to collaborate with Ricky and have him create the
full-fledged Movie Star Chef cookbook, based on the nutrition protocols for Movie Star Body.

DIY burrito bowls, steak recipes, potato recipes, pancakes, rice krispy snacks, desserts, tacos… Just about every mouth-watering food you can imagine is inside the cookbook.

Even better, the recipes are SIMPLE.

Whereas you might have once found yourself trying to follow intricate recipes off the internet with over 3 dozen ingredients and some rare spices one can only find overseas; The Movie Star Chef will make getting ripped so much more enjoyable AND fun by cutting out the confusion.

Every recipe inside Movie Star Chef includes calories and the macros counted for you.

I decided to collaborate with Ricky and have him create the
full-fledged Movie Star Chef cookbook, based on the nutrition protocols for Movie Star Body.

DIY burrito bowls, steak recipes, potato recipes, pancakes, rice krispy snacks, desserts, tacos… Just about every mouth-watering food you can imagine is inside the cookbook.

Even better, the recipes are SIMPLE.

Whereas you might have once found yourself trying to follow intricate recipes off the internet with over 3 dozen ingredients and some rare spices one can only find overseas; The Movie Star Chef will make getting ripped so much more enjoyable AND fun by cutting out the confusion.

Every recipe inside Movie Star Chef includes calories and the macros counted for you.

Get instant access to 60+ recipes with full calorie and macronutrient break downs inside Movie Star Chef

Take a look at some of these Movie Star Chef recipes!

Get instant access to over 60 recipes inside Movie Star Chef and comprehensive meal plans to get you shredded

• Calories counted on each recipe
• 17 tasty recipe ideas for your “small meal”
• 19 mouthwatering recipe ideas for your “big feast”
• 16 sweet dessert recipes for your late night snack
• DIY Burrito bowl meal plan

• Calories counted on each recipe
• 17 tasty recipe ideas for your “small meal”
• 19 mouthwatering recipe ideas for your “big feast”
• 16 sweet dessert recipes for your late night snack
• DIY Burrito bowl meal plan
• Movie Star Chef Facebook Group

Take a second and look at the picture above…

Then ask yourself which physique is more desirable for you. Keep in mind that there is no right or wrong answer. Both levels of development represent a Kinobody, and where you currently are dictates where you should begin.

Now on the left, you have a slimmer Henry Cavill at a shredded 6% body fat with exceptional muscle definition. In this photo, Henry Cavill has the Warrior Physique. If you have any fat to lose, this is where you should begin.

On the right, you have a bulkier Henry Cavill at 8-9% body fat with incredible muscle development. Here, Henry Cavill has the Superhero physique.

Depending on your natural build you may be better suited for the Warrior Physique or the Superhero Physique.

Throughout my training, I have fluctuated between both levels of physical development. However, I have found that my body gravitates towards the superhero physique more-so due to my love for food and king size appetite.

In this post, I am going to discuss the muscle building program that I like to call the Superhero Bulking Program for the man wanting to build the superhero physique. This in itself requires a much greater emphasis on resistance training to boost muscle growth to superhero status.

In addition, the superhero physique will allow for a more liberal intake of carbohydrates compared to the warrior physique.

An Amazing Superhero Physique Immediately Grabs Your Attention!

Kinobody Superhero Bulking Program Pdf Free Printable Chart

I have been as low as 6% body fat and absolutely shredded! It was definitely cool for a while. My face was chiseled to the bone, veins were prominent all over and muscles were constantly in a state of definition.

That being said, this state of definition can be considered a little too extreme for some people’s taste. Since adding some serious muscle and a bit of fat I have noticed more attention from the fairer sex.

As well, guys seem to be considerably more apologetic for bumping into me at clubs and bars.

Lastly, I have felt the power of a heightened sex drive from giving myself permission to be a little heavier and thus consume more carbs. This is the power and advantage of utilizing a muscle-building program and striving for the superhero physique.

The Superhero Muscle Building Workout

The foundation of the Superhero Bulking Program has always been centered around building strength in the 4-8 rep range. Simply getting stronger at key exercises guarantees an increase in muscle size overtime. The 4-8 rep range will maximize overall muscle fiber recruitment while allowing for sufficient volume to stimulate growth.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

This type of muscle-building program will account for about 75% of muscle growth. The best method for this type of growth is Reverse Pyramid Training. If you are after the Warrior Physique, this style of muscle building is all that is needed.

For the superhero physique, we need to exploit an additional training technique found in the Superhero Bulking Program. One that will allow us to carry an additional 5-10 lbs of ‘pretty muscle’ from increased glycogen storage in the muscles.

To bodybuilders, this is known as pump training or fatigue training.

The addition of pump training to a muscle-building program will give the muscles a fuller and more impressive shape. This is a necessity for acquiring the superhero body.

The best style of pump training is Standard Pyramid Training.

The combination of low volume strength training and higher volume pump training is the holy grail of adding rock hard muscle. Unfortunately, most people find one effective lifting technique and apply it all across the board to every exercise.

Consequently, muscle growth is drastically limited. We will overcome this limitation by incorporating both styles of lifting into one kick-ass superhero workout plan and program.

This Is The Best way to train for muscle gain

Reverse Pyramid Training is what is going to deliver 75% of your muscle gains. As well, RPT will build superhero strength like you would never believe. This style of lifting is best suited for compound movements with a large potential for strength gains.

The main goal of RPT is to allow you to lift heavier weights overtime within a specific rep range (4-8 reps).

The premise behind RPT is to perform your heaviest set first while you are completely fresh. This allows for optimal lifting performance and thus consistent strength and muscle gains.

For the subsequent sets, you will be reducing the weight by 10%. The reduction in weight after your heavy set is a key component of RPT. This will ensure that you don’t overstress your nervous system from heavy lifting.

Rest between sets should be long, 3-4 minutes. We are striving for maximum performance; not fatigue.

Lastly, each set should be pushed hard. Aim for as many reps as possible without failing on a rep.

This type of lifting triggers myofibrillar hypertrophy, which is an increase in the size of the actual contractual filaments of a muscle. Building muscle this way is a slow and steady process. It takes time and you won’t see results overnight.

The good news is that with this muscle-building workout, the muscle you build will be very stubborn. Once it’s gained it won’t want to leave you.

You can take a few weeks off lifting and you’ll hardly experience any muscle atrophy. Not to mention, you could cut your workout volume by 1/2 or 1/3 and maintain your muscle gains indefinitely.

Lastly, this type of muscle gain is very resilient during fat loss phases. As long as you lift heavy a couple times per week you will have no problem maintaining all of your ‘hard-earned muscle.’

This Is The Second best way to train for muscle gain

The other component of the Superhero Bulking Program is going to be standard pyramid training.

This will cover the other 25% of your muscle gains, will deliver one heck of a muscle pump, and will create a super glycogen compensation effect. You will be depleting a fair amount of muscle glycogen with this type of training.

As a result, your body will adapt by storing more glycogen in the muscles to better handle future training. This extra glycogen will make your muscles bigger and fuller.

As well, this type of lifting triggers sarcoplasmic hypertrophy. This is a type of muscle growth which leads to increased fluid in the muscles.

The good news is that this type of muscle growth comes rather quickly. A few weeks of this type of lifting and you should notice that your muscles have a bit more size.

The downfall is that this type of lifting doesn’t have any profound effect on strength or power.

As well, this type of muscle gain can be considered temporary. If you go on a two-week vacation and don’t workout you will gradually start to notice your muscles flattening out. Think of this type of training as the cherry on top of your overall workout routine.

It will give your muscles a more visually impressive look when stacked on a heavy lifting Reverse Pyramid Training routine.

With Standard Pyramid Training the goal is to really fatigue your muscles and maximize volume. For that reason rest between sets should be short, 30-60 seconds top.

You should also be performing several sets, 4-6 would be ideal. You want to be using the same weight for all sets with Standard Pyramid Training. Your first set should be around 12 reps. As fatigue sets in on your subsequent sets, you will be performing less and less reps.

For that reason, I recommend doing 12, 10, 8, 6 reps. To maximize total depletion and glycogen super-compensation you can add two more sets of 6 reps.

What About A Supplement Protocol For The Muscle Building Program?

I recommend using a creatine supplement if you are going for the superhero physique.

By supplementing with creatine you will easily be able to gain 5-7 lbs of lean mass and you’ll get a nice boost in strength and power.

I recommend taking about 5g of creatine monohydrate per day. On workout days take it after training.

Muscle Building Workout – Dual Pyramid Training

Chest & Triceps (Monday)

• Incline Barbell Bench Press: 3 sets – 5, 6, 8 reps (RPT)
• Flat Barbell Bench Press: 2 sets – 6, 8 reps (RPT)
• Incline DB Flyes or Cable Cross Overs: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
• Skull Crushers: 3 sets – 6, 8, 10 reps (RPT)
• Rope Extensions: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)

Back & Biceps (Wednesday)

• Weighted Chin-ups*: 3 sets – 5, 6, 8 reps (RPT)
• Cable Rows: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
• Bent Over Flyes: 3 sets x 8-12 reps (1-2 mins rest between sets)
• Incline DB Curls: 3 sets – 5, 6, 8 reps (RPT)
• Cable Rope Curls (hammer grip): 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)

*Make sure you use an awesome weight belt that won’t get in the way of your training.

Shoulders & Legs (Friday or Saturday)

• Seated DB Shoulder Press: 3 sets – 5, 6, 8 reps (RPT)
• Hang Cleans or Sumo Deadlifts: 3 sets – 5, 6, 8 reps (RPT)
• Lateral Raises: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
• Pistol squats or Bulgarian Split Squats: 3 sets x 6 reps (2 mins rest between sets)
• Standing Dumbbell One Leg Calf Raises: 3 sets – 12, 10, 8, 6

Workout Notes

Kinobody Superhero Bulking Program Pdf Free

RPT = Reverse Pyramid Training.

Your first set should be an all-out effort stopping one rep short of failure. For the following sets the weight should be reduced by 10% of total weight and reps should be increased by 1-2.

Rest between these sets should be long, 3-4 minutes.

Standard Pyramid you will be using the same weight for all sets.

Rest between sets will be very short, 30-60 seconds. This will cause cumulative fatigue which is why the reps pyramid down on each set. The last 3 sets you will be performing 6 reps with the same weight. If you are unable to perform 6 reps on your last two sets then rest a little longer.

You can customize this training to your current physique. If you don’t want to add too much size to your chest then you can just perform the heavy lifting and forgo the high volume standard pyramid.

For example, I do the high volume standard pyramid training on my shoulders, biceps, and triceps. Chest and back I just do reverse pyramid training.

This will allow you to build up your physique to the perfect proportions based on your genetics and current development.

Want A Complete Program To Reach Your Ideal Physique?

Kinobody Superhero Bulking Program Pdf Free

If you’re going for the Warrior Physique, I highly recommend checking out my best-selling program, The Warrior Shredding Program.

However, if you’re looking for a program to maximize muscle gains without adding fat and maintaining a low body fat, then I’d recommend my very popular program, the Superhero Bulking Program.

Your Kino Question For The Day: Have you ever tried combining Reverse Pyramid Training with Standard Pyramid Training? What did you learn from reading this post?Let me know in the comments below.