Welcome to the program!

Introduction

Welcome to Movie Star Bodyweight Mastery Training!

This program will teach you step-by-step how to carve out a breath-taking physique,
with just your own bodyweight. I have perfected this program over the years and simply
put, this is the most effective bodyweight training program in the world.

Now, it’s important to understand that you can build an incredible body with weights or
with using your own body. You see, your body only knows resistance.

Whether you’re doing shoulder presses with 80 lbs dumbbells, or doing handstand push
ups - your muscles are going to be experiencing a great deal of tension.

The key with bodyweight training is to progress to elite level movements that require a
great deal of strength. This is when your physique will transform before your eyes!

Don’t believe me? Well take a look at olympic gymnasts. They have some of the best
physiques imaginable and most of their training simply utilizes their own bodyweight.

The Goal of This Program

Now, my goal with this program is to do a few things...

Firstly, I’m going to be teaching you step-by-step how to build up to advanced

bodyweight movements that will develop incredible strength and muscle size. These
movements will give you an awe inspiring physique.

I’m talking about movements like one arm push ups, side-to-side pull-ups, handstand
push-ups and pistol squats. These exercises are downright killer and most people that
lift weights, can’t even do one rep of these exercises.

I’ve also designed this program to allow for the perfect amount of volume to promote
maximum dense muscle size. Simply put, there are rules we need to adhere to in order
to support the perfect amount of muscle growth! With Movie Star Bodyweight Training,
I’ve designed the program to do exactly that.

I’ve also designed this program in three phases. Each phase gets progressively more
intense and high volume than the previous phase. This will allow you to produce the
shrink wrap effect.

You see, the shrink wrap effect is accomplished by focusing on getting very strong and
dense with a low volume training approach. This is phase one and it’s the strength and
density phase.

The next phase, training volume is increased to produce more muscle size (strength
and size phase).

Finally, the last phase we focus intensely on high volume and sarcoplasmic hypertrophy
(the shrink wrap phase), this will get you into Movie Star Shape!

Head to the next chapter so we can dive into the nitty-gritty details!

12 Weeks From Now

Introduction

My goal for you 12 weeks from now is for you to achieve your leanest and strongest
physique to date (pound for pound).

My goal is for you to accomplish exercises you never thought you could ever perform!
I’m talking one arm push ups or pull ups.

My goal is for you to feel downright empowered, knowing you can get a workout in
wherever you are! All you need is your own bodyweight and a level of intensity and
focus and - you can build an incredible body wherever you are.

Now, what is very interesting is how bodyweight training can carry-over to weight
training. In fact, some of the strongest lifters I know, had a deep background in
bodyweight training.
I believe bodyweight training is a superior way to develop neural coordination. You see,
bodyweight training focuses exclusively on closed chain exercises. During a push-up or
dip, your hands are fixed to the floor/bar and your body is moving through space. This is
different than lifting weights where your hands are moving freely to move an object.

What we know is that closed chain movements allow for greater muscle activation. Our
bodies are better able to generate force in a closed chain position. Funny enough, one
of the techniques to bench heavier is to focus on pushing your body into the bench. (this
is essentially trying to mimic a closed chain movement).

So even if you want to go back to lifting weights 12 weeks from now, my goal is for you
to come back to the gym and be stronger than ever! You are going to feel like a
powerhouse. If you build up to one arm push-ups you are going to have incredible
strength!

Next, we will discuss the unique advantages to bodyweight training...

The 7 Unique Advantages of Elite

Bodyweight Training
Introduction

1) You Can Workout Anywhere

At the time of typing this, gym’s all over the world are being closed down. People are
instructed to avoid big groups and social gatherings. We are in the midst of COVID-19
and everyday it seems as things are getting worse.

I understand how devastating this is! I also understand how in times of uncertainty, it's
more important than ever to take care of ourselves.

Using this opportunity to put our energy somewhere productive and continue to
strengthen our bodies and boost our health. After-all a stronger, leaner, healthier body is
one of the best things we can do to stay healthy.
Now, the power of bodyweight training is we can workout anywhere! We can train
outside or in our home or apartment. All we need is our body! If the gym is closed or the
commute is too far, no problem, we can transform our own bodies right from our home!

If we are traveling for work or vacation, there’s never an excuse not to workout! If the
world is afflicted with a devastating virus and we can’t go to the gym, well we can
workout right from home!!!!

You see, training is one of the best things we can do to boost our health, lift our mood
and even support great cognitive function. It simply is unacceptable to let life or events
or conditions stop us from working out. We must continue to sharpen our bodies so we
can be the strongest version of ourselves. With bodyweight training we can always
workout.

2) Develop a Lean & Chiseled Physique

Lets face it, if you want to get downright lean, bodyweight training is incredible powerful!
Here’s why.. When you’re lifting very heavy and trying to continuously add weight to the
bar - it’s in your bodies best interest to eat more and get bigger and heavier..

Eventually, you may even notice that as you continue going for personal records, your
appetite ramps up and you get hungrier. This makes your goals of getting to a super low
body fat harder to achieve.

You see, we are adaptive creatures. If our goal is to lift heavy, we will be more efficient
at this if we are heavier (even if that means having a little more fat as fat can improve
leverage). I’ve noticed that when I’m lifting weights heavy 3x per week and chasing my
strength goals, it can be harder to lean down. This is also an explanation why so many
guys in the gym that lift weights, tend to be around 13-15%.

Now if you contrast that with a gymnasium the difference is staggering! Gymnasts are
all insanely lean. Their abs are literally poking through their shirt. The reason is simple -
in order to become as proficient with your bodyweight, you must eliminate every ounce
of excess fat.

Now, ultimately it’s your nutrition that will dictate how lean you are. But here’s the thing,
a bodyweight focused program encourages better dietary adherence…
You see, many times in the past, I would find myself overeating the day before my big
workout. I did this unconsciously to help myself lift more. Or many times, I would find
myself overeating telling myself I need to recover from training.

Well, with bodyweight training it’s in your best interest to stick to your diet. Heck, even
being two pounds lighter will make a big difference for advanced exercises like one arm
push ups and one arm chin-ups.

So, if you’ve struggled leaning down, I encourage you to perform bodyweight training for
12 weeks. What you will find is that your appetite tends stay a little lower. This well help
you lean up and become incredibly chiseled.

But what if I want to gain weight and muscle?

Don’t worry, if you are already very lean and you want to get bigger and pack on
muscle, you absolutely can do so with bodyweight training. In fact, it will be in your best
interest to gain muscle. You will likely need to add a good chunk of muscle to be able to
do elite bodyweight movements.

Again, take a look at gymnasts, they have incredible muscle development. My point is
that if you have excess fat, then bodyweight training will help encourage getting to a low
body fat and sticking to your deficit. If you are focusing on putting on muscle and eating
at maintenance or a surplus, bodyweight training can fit the bill perfectly. The incentive
will be to add pure muscle without fat so you are as strong as possible with your own
bodyweight.

3) Develop Insane Relative Strength

This is an extension to the previous point! Bodyweight training encourages incredible

relative strength. Relative strength is how strong you are in relation to your bodyweight.

Relative strength is the greatest indicator of how good you look (muscle to fat ratio).
Those with amazing relative strength have a high level of muscle mass and minimal fat.

When you progress with bodyweight training you are directly increasing your relative
strength. Interestingly enough, in all my programs I give strength standards to aim for.
They are all focused on relative strength. This is because relative strength is the key to
looking amazing.
For example, if someone can do 10 full range handstand push ups I know two things:

First they have incredibly strong and muscular shoulders.

Secondly, they have a low body fat (since it would very hard to do handstand push ups
with excess fat).

Lets face it, the better you get at bodyweight training, the stronger you become relative
to your bodyweight, and thus the better you look!

4) Look Like an Absolute Weapon

Lifting heavy weights is awesome. I love it! It’s intense and you feel powerful. But when
a director wants to make his movie character look like an absolute weapon what does
he do?! Does he film the actor shoulder pressing dumbbells or bench pressing?! Nope.

Instead he has the actor doing an intense scene of pull-ups, one arm push-ups and
bodyweight moves. Simply put, bodyweight training looks so much more impressive and
stylized than lifting weights.

Heck, not everyone knows how much weight is a lot of weight to move… But everyone
knows that doing a chin-up with just one arm is absolutely insane. Or doing a push-up
with one arm is a massive test of strength.

You see, once you get into bodyweight training, people are going to freak out. They are
going to be way more impressed watching you crank out muscle ups, than seeing a big
bodybuilder bench 315 lbs.

Bodyweight training looks freaking breathtaking! Heck, I remember missing my workout

one day to meet my friends at a pool. I hated the fact I didn’t hit my workout so I did a
few sets of feel elevated one arm push ups...

I did this workout purely for me! I was itching to get something in. Sure enough, all of
the women at the pool started howling and going crazy and looking at me like I was
some sort of super-human. It was epic haha….

Lifting weights does NOT create this reaction.

5) Develop a World Class Core

Bodyweight training is incredible at developing a super strong and well developed core.
Some of the best core exercises in the world are bodyweight only. In fact, one arm
push-ups require unbelievable core stabilization and strength in order to balance
yourself on one arm. Interestingly enough, this type of anti rotational strength carries
over beautifully to punching power (since punching requires incredible core power.
Getting strong on bodyweight movements will create a super strong core.

If you look at gymnasts they have some of the best abs development of anyone in the
world. In this program we are going to be developing an incredible core with one arm
push-ups, hanging leg raises and L-sits! Safe to say, you will have an insane core.

6) Build Incredible Functional Strength & Athleticism

Look, it’s by no mistake that bodyweight training is favourited by elite martial artists,
boxers and the armed forces. Bodyweight training sets the stage for a functional and
athletic body. The more proficient you become at doing pull-ups, and one arm push ups
and pistol squats - the more ready you are to take on anything that life throws at you. In
fact, being able to do 20 pull-ups is an elite standard for soldiers. I will build you up to
doing pull-ups with ease and being strong, limber and highly athletic.

7) Accelerate Your Physique & Strength Development by Focusing

Now, it’s a common scenario that when we’ve been lifting weights for years and years, it
becomes harder and harder to keep progressing. Eventually, plateau’s set in and we get
stuck at a certain weight. This happens! Sure, we can work towards busting through our
plateau’s, but nonetheless, plateau’s do happen and set in.

Well, when you switch over to bodyweight training you’re going to experience the novel
effect. Because you’re new to bodyweight training or haven’t performed a bodyweight
routine in (months or years), you are going to progress so fast. And because you’re
progressing so fast, you are going to see dramatic changes to your physique and
muscle definition and development.

An incredible awesome long term strategy would be do focus on bodyweight training for
3-6 months each year. Of course, you can do bodyweight training year round. That said,
if you love lifting weights too, you can incorporate a 12 week bodyweight training
program. When you go back to the iron you are going to feel so recharged and fresh
and begin smashing personal records again.
The Problem with Most Bodyweight
Courses
Introduction

The problem with most bodyweight courses

Here’s the deal, I would never, in a million years, even entertain the idea of writing a
bodyweight course, if I didn’t think I could create the best one in the world!

Call that arrogant, so be it, it’s the truth! So hats off to you, for picking the right program.
It’s not easy to be able to cut through the bull-shit in the fitness industry, or any industry
for that matter, and see what is the real deal and what isn’t…

Now most bodyweight programs miss the point completely! Training to build an amazing
physique is not about burning calories, it’s not about doing really tough workouts and it’s
not about tons of volume.

Doing 100 push ups in a row, may sound cool, but that’s a complete and absolute waste
of time. Why? Well because building up to higher and higher reps, have little to no
value. With high rep training, you’re only recruiting maximum muscle fibers, during the
last few reps.

So you’re spending 80-90% of the set, to finally give your muscles a proper workout.
What’s more, eventually it gets very difficult to add rep after rep. Most people stall very
quickly, if all they’re doing is adding more and more reps.

The other problem with most bodyweight programs is that they work around circuits and
repetitions… You can’t optimally increase strength and support muscle growth, if you’re
jumping from one exercise to the next, with minimal rest.

Sure, circuits are great, if you’re merely trying to challenge yourself, or get a cardio
workout. But if building a great physique is what you’re after, circuit or even interval
training has limited value.

The other issue with most bodyweight programs is that they are chalked full of 50+
different exercises. All designed to give you a unique challenge and stimulus.
You know what I say to that? Bullshit. You can flirt around with hundreds of variations all
day, but I challenge you to do a muscle up.

I challenge you to pull your chin up and over a bar with one arm. I challenge you to put
your hands on blocks, and kick up into a handstand and do 10 full range handstand
push ups.

Building a great physique is simple. It only requires a few basic movements. Less is
more! It’s hard to build strength, when you have 50 exercises in your arsenal.

Screw 50 exercises. Get strong on chin ups, and that strength will carry over across the
board to any back and biceps movement.

Screw doing circuits of exercise after exercise. The goal is strength. Build strength and
you’ll add rock hard dense muscle.

There’s a reason why gymnasts look so good! They’re strong as heck! There’s a reason
why bodyweight artists look so good! They have strength.

You can’t build strength effectively, if you’re in a fatigued state. Bodyweight circuits are
great if you’re trying to challenge yourself from an endurance standpoint.

But don’t kid yourself into believing you’re going to build a great physique. And here’s
the deal, strength is the foundation.

If you can build your way up to a set of 3 one arm chin ups. Doing 30 pull ups will be a
joke. If you can build your way up to 5 clean feet elevated one arm push ups. Doing 80
push ups will be a piece of cake.

When you build incredible strength, you’ll have all the muscular endurance you need.

If you want to strip off fat, well that’s all about what you put in your mouth. You can’t out
exercise a high calorie diet.

Walking can help increase your calorie deficit, without increasing hunger…. But that’s
about it... Intense strength training, lots of walking and proper nutrition is the perfect
recipe for a downright lean and chiseled physique! If you want to turn things up a notch -
throw in 15 minutes of jumping rope 2-3 days per week on your rest days.

What about the bodyweight workout programs that are built around strength?
Yes, certainly there are some bodyweight courses that get it. Certainly there are some
bodyweight courses designed around getting stronger on the key movements, in a
smart and sensible fashion.

Well, I’m not so sure. Many of the best bodyweight courses to date, have been
designed by people that refuse to walk the walk.

They refuse to demonstrate the power of their program. I would not trust an author who
stands behind the scene.

I’ve followed some of the best bodyweight courses in the past. And, invariably, they all
needed some tailoring or tweaking.

The exercise progressions didn’t exactly work. Or the author simply was mistaken into
believing that doing a one hand handstand push ups is a smart goal.. Or that one arm
push ups should be done with the feet together.

This is what happens when authors create workout programs, with goals that they,
themselves, or anyone they have trained, haven’t accomplished. In the strength
standard section, you better believe that I have accomplished the highest level of each
exercise.

If I hadn’t, I wouldn’t put it in the book! Only when you have accomplished something,
can you teach it! In the same way, I’m not going to teach someone how to get down to
7% body fat, if I’ve never achieved that goal myself.

What looks good on paper, or theoretically should work, is all fine and dandy. But if you
haven’t actually achieved the goal, you don’t know what you're talking about.

The real learning, isn’t from what you read in a book, even this one. It isn’t soely derived
from what you read in a medical journal… And it’s not what someone tells you.

Real learning comes from experience. Real learning comes from working on achieving
your goals, and pushing past adversity and roadblocks. Real learning comes from the
journey to your goals.

To hell with arm chair experts! Now, of course, there’s always the genetically gifted. That
had a much easier time reaching certain fitness standards, than you ever will.

That said, certain feats of strength, genetics only give you so much. No one is born
being able to do one arm pull ups.
No matter how genetically gifted you are, it’s going to take a ton of effort and smart
training to achieve that goal.

Now, maybe I’ll be able to get to five reps, as my absolute genetic potential, within
reason. And maybe you will only be able to do one rep.

So if you learn from people that are at the highest level, at the very least, you’ll make
some killer progress!

But surely that’s not enough. You must seek to learn from people that have also helped
other people achieve similar goals. If you’re here and if you’re reading this, you’ve
probably seen some of the hundreds of transformations that have been sent to me….

In any case, many of the best bodyweight courses, still needed much work. What
exactly makes a great bodyweight program? Well, this is exactly what we will be
exploring in the following chapter. Buckle up!

The goal of the Elite Bodyweight Training

Any well designed workout program or course, requires an identifiable goal. What are
we trying to accomplish? What are we trying to do here?

Without a clear and identifiable goal, it’s impossible to structure and create a well
designed workout program.

The goal of the elite bodyweight training program is about two things….

1. Building an extremely well developed proportionate physique

2. Becoming very strong throughout the entire body

Lucky for us, these two goals go hand in hand. As you develop more strength
throughout your body, your muscles will become bigger and more dense.

As your muscles grow, you will have more strength. The two are more or less, tied
together! That said, we’re really focusing on the second goal to take care of the first
goal. Of course, we will be adding in some fun accessory movements for higher reps to
produce the icing on the cake.
One of the main reasons why so many people struggle to gain muscle, whether they are
training with free weights, machines or bodyweight exercise.

Well, it’s because they’re so focused on pumping their muscles up and trying to get
them to grow bigger.

Instead, they should focus on adding plenty of strength! You’re not going to be doing ten
full range handstand push ups, with undersized delts!

You’re not going to be smashing muscle ups, with a small upper-body. Focus on
strength and you’ll experience muscle gains, faster than ever before!

To really build strength as effectively as possible, we need to balance out a few different
factors! Let’s take a look.

But first, what kind of physique are we trying to build here. What kind of look are we
after. If you’ve been following kinobody for any length of time, you probably know there
is a certain aesthetic I focus on.

I call this the Movie Star Body. It’s categorized by having a square chest, well developed
shoulders, wide developed back, slim waist, chiseled abs and lean and defined legs
(that aren’t bulky)...

For examples, look no further than hollywood. Brad Pitt in Troy, Stephen Amell in Arrow,
Ryan Reynolds in Blade Trinity.

Building this type of physique requires a strong emphasis on handstand push ups, feet
elevated push ups (and advanced variations), pull ups and chin ups (and advanced
variations), core movements like L sits, hanging leg raises, and yes, some leg
movements - pistol squats and bulgarian split squats.

Progress on these different exercise and you’ll build a perfectly aesthetic physique, no
question about it!

Now let’s discuss some key principles to maximize strength gains..

Focus on Key Movements (Less is More)

If you really want to get incredibly strong, and build a physique that would make any
girls panties drop…
Focus on key movements. It’s extremely hard to get better at a thousand exercises at
once. But here’s the thing… Building an all around strong and aesthetic physique
doesn’t require a ton of exercises.

If you get stronger on chin ups, all your back and biceps movements will improve. If you
get stronger on push ups, all your pressing movements will improve.

Smart training emphasizes exercises that has a very strong carryover. If an exercise
only got you stronger at that specific movement, then training would be next to useless.

But exercises will get you stronger at any exercise that involves those specific muscle
groups. I hardly do any rows in my training, but I can smash nearly any bodybuilder on
the row machine, because I can do 120 lbs weighted pull ups with ease.

All these wanna be jacked guys, focus on hitting their back from five different angles,
but they’re weak. They can barely do 12 pull ups. Forget about all the nonsense. Get
strong on chin ups and pull ups, and watch how your back transforms.

This is my philosophy. It’s about getting stronger on key movements. And you’re damn
right, if you get close to the mastery level, in this program, you’ll be an absolute beast at
nearly anything.

Limit Training to Three Days Per Week!

Training only three days per week, on nonconsecutive days, has been the holy grail in
my strength program!

In the past, I would struggle to gain strength, I would struggle to push past plateaus. I
was in the gym, grinding my gears, day after day, after day.

I was experiencing intense neural drain. My nervous system was never given the rest it
needed in order to completely recharge.

For this reason, I was always training under limited conditions! Strength training, doesn’t
only tax the specific muscles you are using.

It also intensely taxes and fatigues the neural component. You see, in order to trigger
the muscles in your back and biceps to fire during a pull up.

You have to create a stronger neural impulse. Creating powerful nerve impulses drains
the nervous system.
It takes roughly forty eight hours of rest from heavy training, to allow the nervous system
to recharge fully.

So if you really want to get strong as shit and build an amazing physique, you want to
go to the gym, three times per week on nonconsecutive days.

What you’ll experience is downright beautiful. You’ll feel stronger and more fresh than
ever before. And you’ll be able to increase strength with much more ease than ever
before.

I understand that some people absolutely love training, and they want to workout 5, 6
and even 7 times per week.

I get that. But distance makes the heart grow fonder. It’s only when you take time off the
gym, that you can completely appreciate it.

I mean, do you really enjoy sex if you’re having sex every single day, without break.
Probably. But take a couple days off, and it’s way hotter!

Well training is the same…. Even beyond the neural fatigue, when your life doesn’t
revolve around going to the gym everyday. You’ll be able to pour in so much more effort!

And you’ll never fall into the trap of life getting too busy to maintain your extreme
exercise regime. No one step forward, one step back.

Consistent, fast, long term progress, with ease!

4-6 Exercises of Three Hard Sets (and long rest periods)

For a workout to be truly productive, you must be able to maintain a high level of
intensity. If you strength or performance drops off too much, you’re only going to dig
yourself in a whole.

Unfortunately, most people today train for the drop off. They do supersets and drop sets
and pound themselves into the floor into such a state of fatigue, they can barely lift the
pink dumbbells in their gym.

While, certainly, this type of training is hard, it’s in no way, shape or form, productive.
Remember the goal. It’s to get stronger and build a better physique.

If you’re so fatigued you can barely lift your arms, do you really think you’re going to be
gaining strength and muscle? Of course not!
To build strength, you need to be in a strong state. If your training revolves around
fatiguing yourself into the floor. All you’re doing is teaching your body to better handle
fatigue training.

You’re teaching your body to be more resistant to fatigue. If anything, this training will
actually reduce strength. In fact, it does.

I had to hack away at the unessential in order to lift, my lifts. Part of this meant, getting
rid of the unnecessary fatigue work that was draining my strength adaptations.

Once I did, my strength moved with ease! The key number is this: 4-6 exercises per
workout and three hard sets per exercise.

If you stay within this range, you’ll be able to maintain optimal intensity with little
performance drop off.

Now make no mistake, some performance drop off is part of the game and needed. But
we’re not training specifically for maximum fatigue.

If you can do 15 pull ups. We don’t want to fatigue you to the point that you can barely
do 3 chin ups. That is beyond counterproductive.

But if you’re training hard, you’ll experience some strength drop off! In order to limit this
drop off and properly trigger strength and muscle growth… It’s important we take proper
rest periods.

My recommendation is to rest at-least 2 minutes and up to 3 minutes. This will limit

fatigue, immensely. And it will help keep you strong and powerful throughout the
workout.

Now we will be doing a Hybrid approach to maximize muscle growth. The first two
exercises will be dedicated to mastering the progressions and producing maximum
tension. Then the next 3 exercises will be designed around producing more volume and
keeping reps shorter.

This will allow for maximum muscle growth.

Now lets discuss the best bodyweight exercises for strength & muscle development. I
touched on them earlier, but this following chapter will take things deeper.
Bodyweight Movements & Progressions
The Fundamentals

Now that you know how awesome and effective bodyweight training can be, we will now
discuss the best bodyweight training movements to craft a movie star body. Lets begin:

1) Push-ups

Now the first exercise is the standard push-up. This exercise develops strong pecs,
front delts, triceps and a tight core. In this program you will be working up to feet
elevated push ups, side to side push-ups, assisted one arm push ups and one arm push
ups. As you build up to the advanced variations you will experience tremendous
strength and muscle gains throughout your chest and triceps.

Progressions
1) Regular push-ups
2) Feet Elevated Push ups
3) Side to Side Push ups
4) Feet Elevated Side to Side Push ups
5) Assisted One Arm Push ups
6) Feel Elevated Assisted One Arm Push ups
7) One Arm Push ups
8) Feet Elevated One arm Push ups

2) Handstand Push-ups

Handstand push-ups are an amazing exercise to develop powerful and muscular

shoulders and strong triceps. The most advanced version is doing handstand push ups
against the wall with your hands elevated on blocks (for full range of motion). Now don’t
worry, the starting point for this exercise is the pike push up. I will be showing you step
by step how to build up to handstand push ups against the wall.

Progressions
1) Pike Push ups
2) Feet Elevated Pike Push ups
3) Feet Elevated full range pike push ups
4) Handstand push-ups against wall
5) Hands elevated handstand push ups against wall

3) Chin-ups and Pull-ups

Chin-ups and pull ups are the best exercises in the world to develop your lats, upper
back and biceps. In this program I will be building you up to side to side pull-ups and
assisted one arm chin ups! These exercises are incredibly powerful.

Progressions
1) Chin-ups
2) Mixed Grip Chin-ups
3) Assisted One Arm Chins (with bar)
4) Side to Side Pull-ups
5) Assisted One Arm Chins (with towel)
6) Assisted One Arm Pull-ups (with towel)
7) One arm Chin-ups (mastery

4) Pistol Squats

Pistol squats are great for developing your lower body. This is an advanced movement
that requires a great deal of leg strength, balance and flexibility. I will show you exactly
how to build up to doing pistols with absolute ease.

Progressions
1) Pistols onto knee high box
2) Pistols onto low box
3) Assisted Pistols (holding object for balance)
4) Pistol Squats
5) Weighted Pistol Squats

5) Single Leg Hip Thrusts

The single leg hip thrust is an incredible exercise to develop your posterior chain and
hip power. This exercise is simple to perform and only requires your body. This exercise
will help develop strong and well developed glutes.

Progressions
1) Regular Hip Thrusts
2) Hip Thrusts with One Leg Negative
3) Single Leg Hip Thrusts

6) Hanging Leg Raises

The hanging leg raise is an incredibly powerful core exercise. When you can build up to
doing 15 reps (forming a V), your abs will be incredibly well developed.

Progressions
1) Hanging Knee Raises
2) Hanging Knee Raises (straight leg negative)
3) Hanging Leg Raises
4) Hanging Leg Raises (into V)
5) Hanging Leg Raises (into V, not all the way down)

Bonus Bodyweight Movements

Now those are the essential bodyweight movements that will develop a rock hard
physique. That said, it’s best to incorporate more exercises for variety and maximum
physique development. In this program we will be incorporating more exercises and
variety to master your physique and muscle development. There will even be an option
to use bands for strategic training to maximize your arm and shoulder development.
Just keep in mind, those six exercises are the key lifts to get into Movie Star Shape and
the better you get at them the better you will look!

What You Will Need for a James Bond

Workout
The Fundamentals

Now, when I imagine James Bond, I picture him having a stylized gym at his condo/loft.
A minimalism gym of just a few pieces of equipment.
I’m talking a pull up bar, jump rope, a set of dumbbells or bands and some cinder
blocks. Heck - he probably has a few pieces of boxing equipment like a heavy bag, a
bob or cobra bag.

James Bond is a world traveling secret agent. He needs to be able to workout efficiently
from the privacy of his own home. In the drop of a hat he may be sent on a mission.

This means bodyweight training is the perfect modality for James Bond. I want you to
create your James Bond set up and get into top physical condition.

That means you will need to set up a pull-up bar at your place. You will also need two
cinder blocks or two blocks for L-sits and to put your hands on for pike push ups /
handstand push ups.

Finally, if you want to emphasize more arm/shoulder development you will want a set of
adjustable dumbbells or a few pairs of exercise bands. These can be used for biceps
curls and lateral raises.

If you want to take things to another level you can purchase a weighted vest and some
suspension bands. This is for more elite level training! But the essential is simply a
pull-up bar, blocks and some bands.

The Movie Star Bodyweight Program

The Bodyweight Training Program

I have designed the most bad ass bodyweight training program. I have had this program
designed for months now. But it’s time I let the beast out of the cage for you! I was
initially going to release this program for summertime, but since so many people’s gym
are closed (due to global COVID-19 outbreak), I decided to come out with this clutch!

This routine is on another level to my original bodyweight mastery course. The original
program was amazing at building up to elite exercises like handstand push ups, one
arm push ups and one arm chin ups.
But simply I was leaving muscle growth on the table by not including some higher rep
training on easier movements. This routine is designed brilliantly to maximize your
strength and physique development.

The first two exercises of each workout are designed for strength and power and skill
development with longer rest periods. Then we go into some rep training to support
more hypertrophy (muscle growth)!

This routine is killer for the chest. Since, we will be hitting the chest with higher reps on
Monday (after handstand push up work). And we will be doing intense one arm push up
progressions on Friday. This routine will build a godlike chest, an incredible back and a
great set of shoulders arms and legs!

You see, I designed this program to maximize your muscle development. With this
routine, you are hitting your chest, back, biceps, triceps and shoulders hard 2x per
week.

On Monday you are doing handstand push ups (hitting shoulders hard), on Friday you
are hitting your shoulders from one arm push ups and lateral raises (band).

On Monday you are doing rep training for the chest and intense one arm push up
progressions on Friday.

As well, on Monday you are doing elite one arm chin up progressions and on Friday you
are doing rep training on sternum chin-ups. Safe to say, your physique is going to
develop beautifully on this program.

By hitting your muscles twice per week, you are going to experience elevated rates of
muscle growth and physique development. This works well because one workout will hit
your muscle group intensely and one workout will hit that muscle group lighter with more
reps. This will optimize muscle development. Now, what’s very cool is that recovery
tends to be better with bodyweight training. For this reason, hitting your muscles twice
per week will work super well!

This may be the best bodyweight training program ever designed. Best of all, I’ve
structured it to support the movie star body philosophy!

Phase one is minimalistic. We are performing less volume and we are highly focused on
developing a sharp, toned and dense physique.
Phase two we add more volume to encourage more muscle growth!

And finally, for phase three we take muscle gains into overdrive for the shrink wrap
affect. This is when we are implementing some intense kino density training.

Movie Star Bodyweight Training: Phase

One
The Bodyweight Training Program

Movie Star Bodyweight Training (Phase One - 4 weeks)

Welcome to the full-blown program. This program will build a sharpened physique. On
Monday we will be hitting handstand push up progressions, one arm push up
progressions, feet elevated push ups, biceps curls and side to side knee ups. This is an
amazing upper body workout.

Wednesday we will be getting into some pistol squat progressions, squat jumps (for
power), Bulgarian split squats, hip thrusts, calf raises and L sits. This will be an amazing
lower body and core workout.

Finally, on Friday we will hitting one arm push up progressions, sternum pull ups, Feet
Elevated Triangle Pushup, biceps curls and hanging leg raises. Now, don’t worry about
doing one arm push ups and handstand push ups if you can’t do these exercises. I’ve
built a series of training tutorials for these movements. Simply put, you preform the
version you are comfortable with. Once you build up to 3 sets for the top number of
reps, then the next workout you will progress to the next variation.

Important note, for the first two exercises of each workout, you are going to want to
perform 2-3 warm up sets. The best way to do this is to perform the easier exercise
progressions first for 6 reps. This will help warm you up to the advanced movement.

As well, I recommend avoiding training to complete muscular failure with bodyweight

training. In fact, it’s best to stop 1-2 reps shy of muscle failure. You will be strongest for
all three of your working sets with this method. I call this the quality set method. A
quality set is a set that is taken up to 1-2 reps before failure.

It’s important that you track each and every workout and make note about what exercise
progression you did and how many reps you got for all three sets. Each week, you want
to improve performance on your exercises. Aim to work up towards the top end of the
rep range on all sets, then the following week, perform the next tutorial.

Monday

Handstand Push up Progression: 3 sets of 6-10 reps (2-3 mins rest)

One Arm Chin-up Progression*: 3 sets of 4-6 reps (2-3 mins rest)
Feet Elevated Push-up (regular or side to side): 2 x 10-15 per arm (1 min rest)
Biceps Curls (DB’s or Bands / Or Closed-Grip Chin Ups): 2 x 10-15 (1 min rest)
Side to Side Hanging Knee ups: 2 x 8-12 reps per side (1 min rest)

* Perform your first 2 sets with the more challenging variation, and 3rd set with your
easier variation for max repetitions.

Wednesday

Pistol Squat Progressions: 3 x 6-8 reps (rest 2-3 min)

Squat Jumps: 3 x 8 reps (rest 1-2 min)
Bulgarian Split Squat: 2 x 8-15 reps (rest 2-3 min)
Single Leg Hip Thrust: 2 x 8-15 reps (rest 1-2 min)
Single Leg Calf Raises: 2 x 15-20 reps (rest 1 min)
L-sit Holds: 3 x 5-30 seconds (1 min rest)

Friday

One Arm Push ups Progressions*: 3 x 6-10 reps (2-3 mins rest)
Sternum Chins or BW Rows: 3 x 6-10 reps (2-3 mins rest)
Feet Elevated Triangle Pushups: 2 x 10-15 reps (1 min rest)
Biceps Curls (Db’s or Bands/ Or Closed-Grip Chin Ups): 2 x 10-15 reps (1 min ret)
Hanging Leg Raises: 2 x 6-12 reps (1 min rest)

* Perform your first 2 sets with the more challenging variation, and 3rd set with your
easier variation for max repetitions.
Example: If you're doing assisted one-arm pushups, do your third set with side-to-side
pushups.

If you're doing one arm pushups, do your next set with assisted one arm pushups.

Movie Star Bodyweight Program: Phase

Two
The Bodyweight Training Program

Movie Star Bodyweight Training (Phase Two - 4 weeks)

Now phase two is identical to phase one except that you will be performing more
advanced variations during this phase. As well, we are increasing the number of sets of
our accessory movements from 2 sets to 3 sets. This extra volume will help encourage
more muscle growth. Finally, we are switching up the leg exercises to induce some
more variety.

Monday

Handstand Push up Progression: 3 sets of 6-10 reps (2-3 mins rest)

One Arm Chin-up Progression: 3 sets of 4-6 reps (2-3 mins rest)
Feet Elevated Push-up (regular or side to side): 3 x 10-15 (1 min rest)
Biceps Curls (DB’s or Bands/ Or Closed-Grip Chin Ups): 3 x 10-15 (1 min rest)
Side to Side Hanging Knee ups: 3 x 8-12 reps per side (1 min rest)

Wednesday

Pistol Squat Progressions: 3 x 6-8 reps (2-3 mins rest)

Lunge Jumps: 3 x 8 reps (1-2 mins rest)
Step-ups: 3 x 8-15 reps (1 min rest)
Single Leg RDL: 3 x 8-12 reps (1 min rest)
Single Leg Calf Raises: 3 x 15-20 reps (1 min rest)
L-sit Holds: 3 x 5-30 seconds (1 min rest)
Friday

One Arm Push ups Progressions: 3 x 6-10 reps (2-3 mins rest)
Sternum Chins or BW Rows: 3 x 6-10 reps (2-3 mins rest)
Feet Elevated Triangle Pushups: 3 x 10-15 reps (1 min rest)
Biceps Curls (Db’s or Bands/Or Closed-Grip Chin Ups): 3 x 10-15 reps (1 min rest)
Hanging Leg Raises: 3 x 6-12 reps (1 min rest)

Movie Star Bodyweight Program: Phase

Three
The Bodyweight Training Program

Movie Star Bodyweight Training (Shrink Wrap - 4 weeks)

The third phase is the most advanced phase. For this phase you will be performing
more advanced progressions. As well, we are going to be doing kino density training.
For kino density training you will be performing 5 sets of 8-15 reps (depending) with just
30 seconds rest. The goal is to reach complete fatigue and to encourage more muscle
growth via volume/fatigue training. This type of training is fun and absolutely brutal!

Now this training phase is going to help produce the shrink wrap effect.

This is when you have that skin tightening effect. The way we get into shrink wrap
shape is by progressively increasing training volume over 12 weeks. The rapid
increases in muscle growth from higher volume training will help you get into shrink
wrap shape. You see, most of your muscle growth will be a direct result of getting
stronger. That said, we can build quick muscle size with higher volume training. This is
just the icing on the cake. There’s a very strong limit to how much muscle we can build
from this style of training and diminishing returns sets in after a couple months. Then it’s
best to go back to phase one and focus predominately on strength and lower volume.

Monday

Handstand Push up Progression: 3 sets of 6-10 reps (2-3 mins rest)

One Arm Chin-up Progression*: 3 sets of 4-6 reps (2-3 mins rest)
Feet Elevated Push-up (regular or side to side): 5 x 8-15 per arm (30 second rest)
Biceps Curls (DB’s or Bands / Or Closed-Grip Chin Ups): 5 x 10-15 (1 min rest)
Side to Side Hanging Knee ups: 4 x 8-12 reps per side (30 second rest)

* Perform your first 2 sets with the more challenging variation, and 3rd set with your
easier variation for max repetitions.

Wednesday

Pistol Squat Progressions: 3 x 6-8 reps (2-3 min rest)

Squat Jumps: 3 x 8 reps (2 min rest)
Bulgarian Split Squat: 4 x 8-15 reps (1 min rest)
Single Leg Hip Thrust: 4 x 8-15 reps (1 min rest)
Single Leg Calf Raises: 4 x 15-20 reps (1 min rest)
L-sit Holds: 3 x 5-30 seconds (1 min rest)

Friday

One Arm Push ups Progressions*: 3 x 6-10 reps (2-3 min rest)
Sternum Chins or BW Rows: 3 x 6-10 reps (2-3 min rest)
Feet Elevated Triangle Pushups: 5 x 8-15 reps (30 second rest)
Biceps Curls (Db’s or Bands/ Or Closed-Grip Chin Ups): 5 x 10-15 reps (1 min rest)
Hanging Leg Raises: 4 x 6-12 reps (30 second rest)

* Perform your first 2 sets with the more challenging variation, and 3rd set with your
easier variation for max repetitions.

Training Notes For Advanced Lifters...

Now, if you want to make the workouts even more challenging, you can invest in a
weighted vest. You can perform the feet elevated push ups with a weighted vest with an
extra 20-60 pounds.

Alternatively, you can put a few weighted plates in your back pack! This works just as
well. You can also use the weighted vest for exercises like calf raises, pistol squats,
bulgarian split squats or step ups…. And if you are super elite you can use the weighted
vest for handstand push-ups, but only if you are an absolute maniac!
Elite Bodyweight Strength Standards
The Bodyweight Training Program

Movie Star Strength Standards (Elite Bodyweight)

Lets discuss strength standards for the Movie Star Bodyweight Program to strive for.
The exercises we will be utilizing are push ups, hand-stand push ups, chin-ups, pistol
squats and L sits.

These exercises do the best job at show-casing overall strength and aesthetics. The
stronger you get on these movements - the better your physique will be - in strength and
in aesthetics.

I've included three levels to strive for! Good, Great & Godlike! It's important to state that
reaching the first level is an awesome accomplishment and damn hard. If you can get to
the first level you are absolutely crushing it.

Movie Star Strength Standards

Good - Very solid level of strength (stronger than 80%)

Great - Unbelievable strength (stronger than 90%)

Godlike - You are a god among men baby (stronger than 95%)

One arm Push ups

Good - 5 one arm push-ups

Great - 5 one arm push ups (feet elevated)

Godlike - 10 one arm push ups (feet elevated)

Handstand Push ups

Good - 5 full range handstand push ups

Great - 10 full range handstand push ups

Godlike - 15 full range handstand push ups

Chin-ups

Good - 6 finger assisted one arm chins

Great - 6 towel assisted one arm chins

Godlike - 2 one arm chin ups

Pistol Squats

Good - 5 reps

Great - 10 reps

Godlike - 15-20 reps

L-sit (on blocks or bars)

Good - 10 seconds

Great - 20 seconds

Godlike - 30 seconds

TARZAN TRAINING
The TARZAN Training Phase!

Welcome to the Tarzan Training Phase

Alright! Welcome to the Tarzan training phase! This is an unbelievably challenging

routine.
We are taking the bodyweight workouts and adding slight modifications to work on more
explosive power, pulling strength and athleticism.

These workouts will build a body that is strong, powerful and highly capable and
functional!

There are two options: pure bodyweight and the hybrid version (if you have access to
weights). I recommend doing these workouts for 4-6 weeks. Then you can go to the
Greek God Program!

Explosive Tarzan Training (Bodyweight Version)

Workout A:

Handstand Push-ups: 3 sets of 6-12 (2-3 mins rest)

Assisted One Arm Chin ups: 3 sets of 4-6 (2-3 mins rest)
Clapping Push ups: 3 x 8 reps (2 mins rest)
Commando Pull ups: 5 sets of 6-10 reps (30-40s rest)
Y Raise or Band Face Pulls: 12-15 + 4-6, 4-6, 4-6 (Rest Pause)

Workout B:

Pistols: 3 sets of 6 reps (2 mins rest)

Squat Jumps: 3 sets of 6 reps (2 mins rest)
Walking Lunges: 3 sets of 10-15 reps per leg (60s rest)
Single Leg RDL: 3 sets of 10-15 reps per leg (60s rest)
Ankle Hops: 3 sets of 20 reps (30s rest)

Workout C

One Arm Push ups: 3 sets of 6-10 reps (2-3 mins rest)
Muscle-ups or explosive pull ups: 3 sets of 5-10 reps (2-3 mins rest)
Tarzan Push Ups: 3 sets of 6-10 reps per side (2 mins rest)
Concentration Curls: 5 sets of 6-10 reps (30-40s rest)
Behind the Back Pull ups: 3 sets of 6-15 reps (1-2 mins rest)

Note: Tarzan push ups are done with a medicine or basketball. Assume a push up
position with one hand on the ball. Perform a push up and explode up and over to the
other side (so that your other hand is now on the ball. Perform a push up and explode
back to the other side.

Explosive Tarzan Training (Hybrid Version)

Workout A:

Handstand Push-ups: 3 sets of 6-12 (2-3 mins rest)

Assisted One Arm Chin ups: 3 sets of 4-6 (2-3 mins rest)
Clapping Push ups: 3 x 8 reps (2 mins rest)
Commando Pull ups: 5 sets of 6-10 reps (30-40s rest)
Y Raise or Band Face Pulls: 12-15 + 4-6, 4-6, 4-6 (Rest Pause)

Note: You can perform standing barbell press instead of handstand push ups, if
preferred. (4-6, 6-8, 6-8 reps RPT).

Workout B:

Weighted Pistols: 3 sets of 4-6 reps (2 mins rest)

Dumbbell Swings: 3 sets of 8-12 reps (2 mins rest)
Walking Lunges: 3 sets of 10-12 reps per leg (60s rest)
Single Leg RDL: 3 sets of 10-12 reps per leg (60s rest)
Farmers Walk (shrugs): 3 sets of 20-30 reps (60s rest)

Workout C:

Incline Bench Press: RPT 4-6, 6-8, 6-8 (3 mins rest)

Muscle Ups or explosive pull ups: 3 sets of 5-10 (2-3 mins rest)
Weighted Diamond Push ups: 5 sets of 6-15 reps (30-40s rest)
Pinned Hammer Curl: 5 sets of 6-12 (30-40s rest)
Leaning Lateral Raises: 5 sets of 6-15 reps (30-40s rest)

BONUS: Tarzan Core Training (perform 1-2x per week)

1) Dragon Flag Variation: 3 sets of 6 reps (2 mins rest)

2) Feet to Bar Hanging Leg Raises: 3 sets of 6-12 reps (1 min rest)
3) Side to Side Bent Knee Ups: 3 sets of 10-15 reps per side (1 min rest)
Nutrition Plan Introduction
The COMPLETE Movie Star Body Nutrition Plan

Welcome to the Nutrition Plan for the program! Now, the goal is for you to look your
absolute best 12 weeks from now. This means we are going to be doing things a little
differently. You see, we are going to eat at the perfect deficit to lean down to single digit
body fat while recomping (gaining muscle strategically).

You see, when the goal is to get exceptionally lean (6-9% body fat), we must emphasize
a little more patience. Go too low in calories and you will spike hunger and impede
muscle growth, hormonal levels and metabolic function. My goal isn’t just to strip you
down to a low body fat. That’s the primary goal, however, I also am going to ensure you
feel your absolute best.

I want you to be able to maintain your leanest physique for life! I want you to enjoy high
powered hormonal levels and a roaring metabolism. And of course, I want you to pack
on some muscle over these next 12 weeks. So, we will be eating at a smaller deficit
than you may be used to.

To lean down to a low body fat while also improving your physique and strength, I
recommend doing a 400 calorie deficit per day!

Creating The Perfect Caloric Deficit for Single Digit Body fat

Calculating The Deficit - Take your bodyweight in pounds and multiply it by 15! This is
your maintenance calories. This is how much you need to eat to maintain your current
weight. We are going to cut this number by 400.

For example; lets say you weight 180 lbs...

180 x 15 = 2700 calories (maintenance calories)

2700 - 400 = 2300 calories (cutting calories)

A 400 calorie deficit will enable you to lose about 3.4 lbs of fat per month! Now this may
not sound like a lot, but this is the absolute best strategy when we are striving to get
super lean (and reveal great muscle size too).
When cutting to single digit body fat, a bigger calorie deficit will cause hunger issues,
drops in performance and muscle mass and hormonal output and metabolic function.

We must side step these issues altogether! So, that means we must take our time! But
best of all, not only are you going to strip off fat each month, you will be increasing
strength and lean body mass.

Now interestingly enough, once you are under 10% body fat, your body is very limited in
how much body fat you can burn off each day. The 400 calorie deficit seems to be the
upper limit. So if you eat at a larger deficit, the extra calories are burned typically
through muscle. (So by going in a bigger deficit, you actually are getting no extra
benefit, just a drawback).

Those that cut too hard when they want to get super lean, inevitably plateau really fast
and never reach their goal of achieving and maintaining a perfectly chiseled physique.

Important Note

Now, if someone is 20-30+ pounds overweight, dropping 3-3.5 lbs of fat per month may
not be very noticeable. But if you only have 6-15 pounds to lose, that’s a HUGE
DIFFERENCE. If you rush it, you are setting yourself up for a tortuous rebound.

Every time I’ve gotten to 6-7% body fat, I’ve always focused on hitting a 400 calorie
deficit and I end up looking solid when I get lean (good strength and good muscle). In
the past, when I’ve tried to do a bigger deficit, I ended up either screwing up, or losing a
good chunk of strength and muscle.

If there’s anything I can impress upon you in this module, it’s to embrace patience!!! And
trust me, at the end of the 12 weeks, you will look better going a little slower. More
strength, more muscle and a better all around physique.

Simply put, it’s a massive mistake to do a bigger calorie deficit (when the goal is to
reach single digit body fat). Basically, I’m looking out for yah man!

But trust me, I know the temptation. In the past, I remember wanting to get shredded
quickly. I wanted to get my diet over with ASAP. So I did low calories and lots of cardio!
It never worked. It was fkn misery and a disaster.
What I Learned From One of My Mentors
The COMPLETE Movie Star Body Nutrition Plan

One of my mentors, he runs on of the biggest Hollywood studio’s. They make some of
the best movies every year. Knives Out was one of them!

I remember when we were chatting back in 2013. He gave me business advice. But it is
just as viable for you physique! He said, Gregory, “Take the long road, it’s faster.” Some
of the best advice I’ve ever received.

You see, you can’t rush the process. Especially when we are talking about the human
body and the intricate hormonal feedback loop designed to keep up alive and thriving.

If we eat too little and exercise too much we create a massive stress response that
makes life BRUTAL. Leptin levels plummet and ghrelin shoots up. This triggers us to
conserve energy and it also triggers massive cravings. What’s more, cortisol levels
increase and testosterone drops.

Essentially, we are making achieving our goals of building a Movie Star Body, nearly
impossible! So, cutting on a smaller calorie deficit will get you shredded faster! Simply
because, you won’t be running around in circles, falling off the horse and getting back
on the horse. This is a common situation for a lot of guys in the 10-15% range.

So, my goal is to make you look absolutely incredible 12 weeks from now. To get you
leaner, stronger and improve proportion. I don’t just care about weight loss. I care about
the total package. Strength, muscle development and leanness.

Here's the beauty...

Now, when you are cutting on a 400 calorie deficit, combined with a specific style of
fasting each day (proper macronutrient intake), strategic supplementation and the lethal
lifting program I’m going to teach you; crazy things happen!

You see, you are turning your body into a recomposition machine! You are turning your
body into a fat burning and muscle building machine!
We are sending powerful impulses to your body! Impulses to strip off fat, increase
strength and muscle tissue! So week by week not only are you going to look leaner!
You’re also going to become stronger, harder, more dense and look way better. Movie
Star Body Status baby!

Fasting boosts growth hormone, increases fat mobilization, improves insulin sensitivity
and nutrient partitioning! As well, the intense lifting program we are doing is going to
allow you to add 5-10 pounds to your key lifts each month! As you get leaner and
improve your strength on key lifts during the first 8 weeks of the program, you are going
to look FREAKING AWESOME. (oh and that doesn’t even include what we will be doing
for the final 4 week shrink wrap phase).

The Goal

In 8 weeks the goal is for you to cut 6-8 pounds of pure fat. That will slice about 4% off
your body fat. So if you’re currently around 12%, you will be at the coveted 8%. If you’re
around 10%, you will be about 6%. That’s very nice! As well, we will be able to increase
your muscle mass by 2-3 pounds and key lifts by 10-20 lbs . That doesn’t sound like a
whole lot, but it is! Those are phenomenal gains and the difference in your physique will
be profound!!!!

This sets the stage for the Break Away Effect. When you go from being in solid shape to
standing out like an absolute Movie Star. Chiseled beyond belief.

Proper Protein Intake

The COMPLETE Movie Star Body Nutrition Plan

Now that we have your calories set. We must find the proper intake of protein! I
recommend eating 0.8g of protein per pound of bodyweight. Take your bodyweight in
pounds and multiply it by 0.8g. That’s your protein intake.

Ex: 180 lbs x 0.8 = 144g of protein per day (140-145g for simplicity sake).

Now I used to stress out about hitting the perfect amount of carbs and fats and protein -
but that made things way too complicated! By no means do I do this anymore!
I focus on hitting my calories and protein and eating a balanced diet! It’s that simple! I
don’t try to cut out fats or carbs whatsoever. I simply hit my protein and calories and
enjoy wholesome tasty foods!

Calories & Protein Review For Getting to Single Digit Body Fat

Here are calculations for 140 lbs to 200 lbs…

200 lbs = 2600 calories and 164g of protein

190 lbs = 2450 calories and 152g of protein
180 lbs = 2300 calories and 144g of protein
170 lbs = 2150 calories and 136g of protein
160 lbs = 2000 calories and 128g of protein
150 lbs = 1850 calories and 120g of protein
140 lbs = 1700 calories and 112g of protein

Typically, with this approach your protein intake will be around 25-28% and your fat
intake around 35% and carbs around 37-40%. Eating more carbs and fats will help
support your natural hormonal function! This means you will be able to enjoy healthy
levels of testosterone while cutting to a low body fat.

What’s more, carbs are also protein sparing and help replenish muscle glycogen and
fuel intense exercise. So many people, that were going lower in carbs pervious, may
even enjoy greater physical performance. Now it’s time to discuss the mechanisms that
we will be using.

Intermittent Fasting
The COMPLETE Movie Star Body Nutrition Plan

Now one of the key strategies we will be utilizing is intermittent fasting. I’m sure you are
very well versed with fasting, but we are going to do a quick run through so you know
exactly why and how we are doing this!

😃
Intermittent fasting is when you don’t eat for an extended period of time. In our case, we
will be fasting for the first 4-6 hours of the day. It’s that simple
Fasting increases fat mobilization, boosts growth hormone and has an extensive ray of
health benefits. Fasting can boost mental focus, improve cellular repair (autophagy) and
even trigger the growth of new brain cells via increasing brain derived neurotrophic
factors (BDNF).

I’ve found fasting to be extremely helpful when the goal is to increase muscle and
decrease fat. By having a fasting period each day, you get to focus on fat burning. While
the eating phase helps with growth and repair.

Plenty of research has shown great recomposition effects with a fasting based plan. For
example, this study shows superior body composition to the fasted group -
[Link] …… As well, this study shows that the fasted
group beat the high meal frequency group on nearly every paramater (body
composition, exercise capacity, insulin sensitivity, glut4)... As well, this study, showed
the fasted group beat out the high meal frequency group with better composition. -
[Link]

Now if the goal is to gain as much muscle and strength as possible (with no care for
leanness), then fasting offers little to no benefit! But when the goal is to build an
incredible physique that is lean and chiseled. I believe, this is exactly where fasting
shines. It allows people to experience concurrent muscle growth, while stripping off fat
(when done correctly with proper calories, protein and training).

Now by no means do the benefits of fasting stop there. The real benefit of fasting is how
it can make getting lean truly enjoy.. By fasting for the first 4-6 hours of the day, you give
yourself the ability to eat big meals while dropping fat.

What’s more, for some people, eating first thing in the morning can cause more hunger
throughout the day. This is because cortisol levels peak in the morning. When you eat,
you trigger insulin, (high cortisol levels and high insulin can cause a rapid spike and fall
in blood sugar leading to hunger).

Fasting during the day makes getting lean effortless. You can simply focus on work and
the things you have to do and look forward to an epic meal at night.

So, if you wake up at 8am the goal will be to fast until 12-2pm for your first meal!!! (4-6
hours later)
Eating to Get Super Lean (The Secret)
The COMPLETE Movie Star Body Nutrition Plan

Now, here is the deal, we have discussed the calories, the protein intake and eating a
balanced macronutrients (proteins, fats and carbs), and we have even discussed the
power of fasting.

Now, it’s important to discuss the real issue stopping people from getting really lean,
especially when it comes to getting to single digit body fat. The issue my friend is
TRACKING and ADHERENCE.

You see, most people fail to get very lean because they aren’t tracking their calories
correctly (therefore they are not actually eating in a calorie deficit). Alternatively, they
mess up their diet and never see the results they are looking for.

To achieve a Movie Star Body in 12 weeks, we want to control for these two variables.
We want to make the Tracking and Adherence downright Effortless. (I’ll be supporting
you on the coaching calls and in the Facebook group on these two variables).

This means there will be a precise eating system for this program. In fact, I recommend
eating very similar each day! I know, I know, variety is the spice of life.

But here’s the thing, too much variety and it becomes really, really hard to track calories.
When we are trying to reach the highest level of leanness and physique mastery, there’s
little room for error.

What’s more, keeping your diet SIMPLE is a hack to achieve more success and
productivity in your life. Simplifying your life serves to eliminates decision fatigue and
allows you to be more effective for more important matters. Some of the most
successful people in the world, eat the same meals everyday and wear the same
clothing.

When I’ve gotten my absolute leanest I’ve been hyper focused on being simple and be
bang on with my tracking. The same holds true for my clients!!!

The Eating Structure

So on this plan we are going to be fasting for the first 4-6 hours of the day. Sparkling
water and black coffee baby. Then, we will be keeping our first meal very light. I
recommend sticking to the same thing everyday. For me, it’s 1.5 scoops of collagen
protein (135 cals, 30g of protein) and a delicious rice crispy square (240 cals). All in, I’m
looking at 375 calories.

Collagen has advantages because it’s very filling per unit of calories (especially when
consumed in hot water), and it’s great for your joints, skin, hair, nails and gut health.
Alternatively, you could have 3-4 eggs (200-300 cals and 20-30g protein), and a
banana. But again, I recommend keeping this simple and consistent.

The first meal is our light meal and the goal is to tie us over until dinner time. This way,
you can enjoy an epic dinner everyday. Depending on your calories, you’ll be able to eat
a 1000-1500 calorie dinner each and every night. Pretty damn unreal RIGHT?! I’d say
so!

Dinner should consist of lots of filling protein lean meat, moderate amounts of fats and
some carbs (potatoes or rice). My go to meals consist of flank steak and potato wedges.
Burgers made with extra lean ground beef and some sweet potato wedges. Or breaded
crispy chicken breasts and rosti potatoes. OR my personal favorite haha a triple steak
chipotle bowl with lots of cheese and guac and beans and rice (small scoop). I have a
meal plan you can reference if you need help here! Make sure to check it out.

If you are someone that doesn’t like to cook, it is great to find 2-3 restaurants that you
can eat at and perfectly hit your calories and protein. Again, the most important thing is
keeping this really simple and easy to track! I need you to hit your calories every day
with ease. It SHOULD not be complicated. After these 12 weeks you can have more
variety and mix it up. But I want to guarantee MASSIVE SUCCESS over these next 3
months.

Now, finally, you will get to enjoy a light night dessert everyday on this plan. Just like the
other meals, the goal is to keep this super simple and to enjoy something that satisfies
you perfectly. This meal should be around 300-600 calories depending on how many
calories you have left.

Historically, my favorite option has been a 100g green and blacks chocolate almond bar
(550 calories). I’ll put it in the freezer and it’s incredibly good. After I eat one of those
bad boys, I’m full as heck and have zero cravings! (even if I’m in a calorie deficit).
Alternatively, I’ll have 1-2 magnum icre cream bars.

Now, it may sound absolutely crazy, eating chocolate/ice cream bars every night, but if it
helps you stick to your calories and stay in the calorie deficit then t’s an absolute game
changer.

Now getting a chocolate bar (that’s wrapped with the calories on it), is very different than
eating cooking or scooping ice-cream. Almost everyone that does the latter is going to
go for a little bit more. But with the chocolate option, once the bar is finished, YOU’RE
DONE. There’s no temptation. It’s gone!!!

Every single time I’ve gotten my leanest, I’ll usually eat about 1600-1800 calories from
my light meal and big dinner. Then finish off with 400-600 calories of late night dessert.
It’s a fool proof system and it’s the easiest diet in the world.

My clients that do this option get INCREDIBLE results! It just makes hitting the calories
so easy. Pretty much everything has the calories on it. All they have to do is cook a
1000-1500 calorie meal everyday. (or find a similar option for eating out. This may
require asking for double meat, depending on restaurant portions).

Now for the last meal, if you’d rather eat something else go for it! You could have some
eggs and an english muffin with butter (make sure to track the butter though). Or you
could have greek yogurt with some banana’s and almonds. But simply put, I find the
chocolate option gets the job done LOL. I always am satisfied after.

Now, your big meal should be about 55-60% of your total calories. You should break
your fast with about 20% of your total calories. And your final meal / dessert should be
about 20-25% of your total calories.

So if you’re 180 lbs, you would be eating 2300 calories per day.. Here’s what it would
look like

Meal 1 (break fast) - 400-500 cals (collagen protein, fruit.. or eggs and fruit)
Dinner - 1300-1400 cals (Epic Dinner - lean meat, potatoes, tacos…)
Dessert - 500 (Dessert ;))

Important Note
The whole goal of this nutrition plan is to give you the easiest and most satisfying and
simple approach to hit your calories and protein everyday.

If you don’t need such a big dinner, then eat a bigger lunch and make the dinner a little
smaller. But focus on finding the most satisfying approach for you!

Now that we covered this strategy, lets do a more streamlined recap to really drill this
new eating style down!!!!

Breaking the Fast (and every meal after)

The COMPLETE Movie Star Body Nutrition Plan

So lets say that you wake up at 7am. You’d have plenty of water, a few cups of coffee and you’d
want to break your fast around 12pm (4-6 hours after rising)…

For maximum fat loss, I recommend keeping this meal relatively light. In fact, I keep my first
meal around 300-500 calories.

My favorite option is 1.5g of collagen protein (135 cals and 30g of protein). And a 240 calorie
rice crispy square and a banana (100 cals). That’s about 475 calories. I find this fills me up
nicely for a relatively small amount of calories. Alternatively, you could have an omelette with
(3-4 eggs) and some fruit. Or you could have 1-2 protein bars and an apple or banana.

Regardless, I recommend keeping things simple and breaking your fast the same way each day.
Find your favorite way to break your fast and stick to it!!! I’ve experienced the best results when
I focus on simplicity and consistency.

Part of the reason for this is that tracking calories can be difficult. My clients get the absolute
best results when they keep things as simple as possible! The simper, the better! For the next
12 weeks lets keep things really simple and focus on achieving the best results possible!!!!

BONUS: You can drink a cup of coffee after your small meal to blunt any hunger you have until
dinner time. This works quite well. Or if you’re working out before dinner, you can take the
recommended supplements (kino octane and kino amino’s).

The Big Meal (Dinner): 1000-1500 Calories

Okay so this is the very fun part!!! On this plan, you get to eat a massive and deeply satisfying
meal every single day. This is the big meal. .
This meal will be between 1100 and 1500 calories, depending on your calories. I recommend
consuming a large portion of meat, veggies and potatoes - for a highly filling and nutritious meal.

For example you may have between 12-16 oz of meat (steak, extra lean ground beef) and
12-16oz of potatoes or sweet potatoes and butter/oil for cooking and taste and some veggies.
Alternatively, you can have an epic Mexican style feast with corn tortilla’s, steak/chicken, salsa,
cheese, guacamole…

These are my two favorite options. If I’m going out for dinner I’ll have steak and fries or a double
burger and sweet potato fries. The main key is getting a large serving of protein (12-16oz) and
hitting your calories. (1100-1500)….

You can have the big meal around dinner time or whenever is best for you!!! One secret hack is
to fill up on the protein and veggies first. And consume potatoes wedges 30-60 minutes after.
This extends the meal. This is more of an advanced strategy for those that are trying to get
down to the final level of leanness (5-7% body fat).

The Daily Dessert (Or Late Night Meal): 300-600 calories

This is what makes the diet absolutely effortless to stick to!!!! Every single night you get to finish
off with a delicious and satisfying dessert. Now remember, by no meals will eating dessert affect
your fat loss negatively. As long as you hit your calories, protein and workouts you are 100%
set.

I’ve found that allowing myself dessert each night, makes fat loss easier. This is because I stick
to the diet with absolute ease. I also find that dessert satisfies my cravings nicely.

Now of course, the key is to pick a dessert that will fill you up. I find chocolate works best!!!
When I got my most shredded I was eating a 100g Green and Blacks chocolate/almond bar
every single night. Recently, I’ve been having a penchant for magnum ice-cream bars. I’ll have 2
for a total of 540 calories. It’s insanely satisfying.

Remember fat loss is about the calorie deficit!!! Hit your calories and you will lose fat. You can
eat nothing but chicken breast and brown rice and gain weight if you go over your calories.

Now by no means do you have to consume chocolate or ice-cream bars. (these two options are
great cuz you can easily see the calories)…

If you’d rather have something else that’s totally fine. I recommend having whatever keeps you
the most satisfied and makes the diet the easiest to stick to. In fact, another option is to have
2-3 eggs (140-210 calories) and a 2 pieces of toast with butter (250-300 cals).
Alternative Eating Options

Now I have an alternative option if you find eating light until dinner time to be very difficult. Some
people may prefer to eat a larger lunch! This is purely preference. In this case, here is what I’d
recommend.

Morning: Fast (black coffee, sparkling water)

Lunch: Moderate Meal (700-1000 calories)
Dinner: Moderate Meal (700-1000 calories
Late Night: Dessert (300-500 cals)

In this case, you wouldn’t be having a massive dinner every night. But you can eat a moderate
lunch and dinner. For this strategy, I like to eat a chipotle bowl inspired meal for lunch! Steak,
beans, rice, cheese and some guac. For dinner I’ll enjoy an omelette and some potato or toast.
And for dessert I may have a scoop of collagen protein and rice crispy square or a chocolate
bar.

The BONUS Two Hundred Calories

The COMPLETE Movie Star Body Nutrition Plan

Now, we have one more order of business to discuss! You see, I have changed my stance on
refeed days! I no longer do them every week. What I found with myself and many of my clients
is that doing a high calorie refeed day once per week, not only did it slow me down but it made
my hungrier the next day.

I’ve realized it’s best to just stick to the nutrition plan and cut a little bit slower. This works a lot
better actually! Increasing your calories by 500-600, makes you want to eat more the next day
too! So it can made getting lean harder than it needs to be.

You see, the power really comes when you get locked in. When following your diet is effortless!
This is where I want to get you. I want to get you completely locked in where you enjoy the fast
each day and you’re satisfied every single night on this plan.
So I’ve learned it’s better to drop the refeed day! Now with that said, it’s okay to bump calories
up by just 200 once per week. Only if you really need it! Maybe you had a really active day and
you’re hungrier than you usually are. Or your body is telling you that you need to eat a little
more to fill up! This happens. Especially when you reach single digit body fat. I’ve found adding
200 calories 1-2x per week to do the trick! This could be as simple as eating more food at dinner
or adding in a quest bar! Whatever works best!!! The idea is to get you locked in on this plan!

Debunking any questions, concerns, and

objections!
The COMPLETE Movie Star Body Nutrition Plan

Will this really work GREG? I mean what about carbs?! What about sugar?!

YES! Absolutely this will work!

What creates fat loss is a calorie deficit. When you consume fewer calories than your body
burns, fat loss ensues. As long as you get sufficient protein and you lift heavy (you will maintain
all of your muscle and on this program, even gain some nice dense muscle).

In no way does eating carbs or a little sugar stop fat loss. It’s physiologically impossible! Don’t
get me wrong, you’ll be getting lots of nutritionally dense foods like fruits, potatoes and meat on
this plan. (you can add some veggies to the big meal if you want). We simply are designing and
structuring this diet to make it SO EASY to stick to.

As well, there’s huge benefits to fasting daily! And eating at a modest calorie deficit is good for
your health. It up-regulates anti aging mechanisms and hormones. So yes this will work!
I’ve seen tremendous results with myself and my clients using this approach. In the past, when I
tried to follow too many rules and eat so clean, I ended up overeating my calories and I’d look
worse! This works GANGBUSTERS!!!!!

But I’m 40+ or 50+! Are you Sure this is going to work? My Metabolism isn’t what it used to be?

Yes! This will work! If you used to have a super fast metabolism and could eat whatever you
want?! It isn’t that you can’t eat burgers and fries or chocolate anymore. It’s that you can’t eat as
many calories as you used to!

Remember, no food causes you to store fat and no food cause you to burn fat. That’s not how
the body works. Its’ energy in vs energy out! If you are in a calorie deficit, YOU WILL LOSE
WEIGHT! Simple as it gets.

And it’s also important to state that age does not have a direct bearing on your metabolism.
Your metabolism is based on your lean body mass and activity level and thermogenic effect of
eating (calories burned through digestion).

The reason why you or some people can’t eat as much as you get older is not because your
metabolism slowed down. It’s because you either lost lean body mass or became a lot less
active or both! That’s it!!!

As well, usually people that thought they ate a TON didn’t eat as much as they think. Sure,
they’d eat some HUGE meals.. But their leptin levels would usually kick up and they would not
feel like eating and they’d move a lot more (triggering them to burn off the excess calories).

Greg I’m a bigger guy and have 20+ pounds to lose (this seems like a lot of calories)

If you’re following this program and you have 20 pounds to drop. Then I recommend basing
your maintenance calories off goal bodyweight. So lets say you’re 200 lbs and the plan is to
drop to 180…. Take 180 x 15 = 2700 and subtract 400. You can also use this goal bodyweight to
determine your protein intake (0.8g per pound of bodyweight). This is because excess fat
beyond 16-17%, won’t have a huge effect on your metabolism or your protein needs. This will
ensure you hit the proper calorie deficit.

Of course, this program is aimed at people in the 9-16% body fat mark. But this is how I would
adapt it for someone that is around 18-25% body fat and needs to cut 20-30+ lbs.

Final Points - YOU WILL GET SHREDDED

WHEN?!
The COMPLETE Movie Star Body Nutrition Plan

To finish off, you will get shredded when you find the easiest way to eat at a modest calorie
deficit and hit your protein each day. When your tracking is 100% dialled in and you know
without a shred of doubt that you are hitting your calories and protein correctly That’s it!

That’s what this coaching program is designed to help you do. If I can make hitting your calories
and protein effortless and help you design the BEST strategy to do so, you will be able to
master your leanness for the rest of your life.

It’s really that simple!!! Heck, one of my more extreme friends took this a level deeper. He eats
the EXACT same thing when he’s trying to get lean EVERY single day! He doesn’t mix it up at
all! Now that’ a little too extreme for me. But I’ve tracked this extensively with myself and my
clients. The simpler the better.

In fact, many times we think we are hitting our calories, but a close and detailed inspection will
tell us otherwise! We must make this so simple to follow. Once we get awesome momentum, we
can get a little more variety. But for the first 3-4 weeks, make this simple!
What you’re going to find is that there are probably a few meals that make hitting your calories a
breeze and satisfying. And other meals make things trickier or you’re left hungry. I recommend
doubling down on the former! Can’t wait to see how you transform your body with this simple
YET massively effective approach.

Actionable Steps to Get to Single Digit Body Fat

First, you have your calories and protein set!!! Write those numbers down. That is what you are
hitting each and everyday. Here are calculations for 140 lbs to 200 lbs…

200 lbs = 2600 calories and 164g of protein

190 lbs = 2450 calories and 152g of protein
180 lbs = 2300 calories and 144g of protein
170 lbs = 2150 calories and 136g of protein
160 lbs = 2000 calories and 128g of protein
150 lbs = 1850 calories and 120g of protein
140 lbs = 1700 calories and 112g of protein

Now the next step is to set up your meal plan and fasting! Find out what time you wake up each
day. Interestingly enough, our mood is tied to our circadian rhythm. So for mental performance
and mental health it’s best to wake up and go to sleep at a similar time each day. You want to
have your first meal 4-6 hours after rising!!! So if you wake up at 9am, your first meal will be
around 1pm!

The next step is to determine what your daily first meal is going to be!!! Stick to it everyday!!!
And pick your daily final meal/dessert. Get those locked in, keep it simple and get rid of all
decision fatigue!!
The final step is to give yourself 3-4 simple options for your main dinner!!! Whatever calories
and protein you are consuming from your first meal and your dessert, you will subtract from your
daily total.

The remaining calories and protein are what you need to hit for your dinner each day!!! Here are
some awesome options that you will LOVEEEEE!!! Oh and if you are eating out, ideally find
restaurants that provide calorie and protein info online. Then it will be SOOO EASY :).

Final Note!
Course Wrap Up

Final Notes & Comments

You are absolutely going to love this intensive 12 week bodyweight training program.
Now, it’s important you study all of the training tutorials and learn exactly how to perform
the exercises correctly!

The training tutorials are incredibly powerful and effective and will help you mater this
program. In fact, I recommend watching and reviewing the training tutorials each week
(especially when you are going to be doing the next progression step. Finally, you can
perform this 12 week program, two times for a total of 6 months. This will get you into
world class shape and ensure you reach the highest levels!

BONUS: Hybrid Workout

Movie Star Bodyweight Exclusive Bonuses

Hybrid Training for a Movie Star Body

The hybrid workout is a personal favorite to combine the greatest elements of weight
training with the greatest elements of bodyweight training for a strong, powerful,
functional and perfectly proportionate physique.

This program works gangbusters. All you need is a pull up bar and some dumbbells and
either a dip bar or a barbell and plates. This program follows an incredibly effect design.
Every muscle group in the upper body is going to be hit twice per week. One workout for
heavy lifting and the other workout for light volume work. This will encourage maximum
muscle growth while ensuring optimal recovery.

Hitting a muscle group extremely heavy and intense two times per week can be too
taxing. So this method of hitting a muscle group with high tension on one day, and high
volume on the other, optimizes recovery and gains and encourages amazing muscle
growth. This also works amazing because we are utilizing bodyweight training and
interestingly enough, recovery tends to be faster and more efficient utilizing bodyweight
training.

Now this heavy/light method is a great strategy to have in your arsenal to accelerate
muscle growth and optimize for strength gain and maximum muscle growth. I like to
utilize different protocols for long-term progress year round. This routine can be
performed for 12 weeks for amazing results.

Monday - Heavy Shoulders & Arms (light chest and back)

Close Grip Bench or Weighted Dips: 4-6, 6-8, 6-8 (Reverse Pyramid Training)
Handstand Push up Progressions: 3 x 6-10 reps
Concentration Curls: 6-8, 6-8, 8-10 (Reverse Pyramid Training)
Feet Elevated Side to Side Push ups: 3 x 8-12 reps per side (1 min rest)
Sternum Pull-ups: 3 x 8-12 reps (1 min rest)
Bent Over Flyes: 12-15 reps + 4-5, 4-5, 4-5 (rest pause)

Notes

Rest 3 minutes between sets for close grip bench and handstand push-ups. Rest 2
minutes between sets for concentration curls. For RPT reduce the weight by 10% each
set. Perform 3 warm up sets for bench and 2 warm up sets for concentration curls.

Workout B
Pistol Squat Progressions: 3 x 4-6 reps
Bulgarian Split Squats: 3 x 6-8 reps (kino rep training)
Single Leg Hip Thrusts or Single Leg RDL: 3 x 8-12 reps (kino rep training)
Calf Raises: 3 x 10-15 reps (kino rep training)
Hanging Leg Raises: 3 x 8-15 (1 min rest)

Notes

For pistol squats rest 2-3 minutes between sets. For Kino rep training rest 1-2 minutes
between sets. For Kino rep training start with a light weight and increase the weight on
each set.

Workout C - Heavy Chest & Back (light shoulders and arms)

Incline DB Bench Press: 4-6, 6-8, 6-8 (Reverse Pyramid Training)
One Arm Chin-up Progressions: 3 x 4-6 reps
One Arm Push-up Progressions: 3 x 6-10 reps

Standing Hammer Biceps Curls: 4 x 6-12 reps (30-45s rest)

One Arm Triceps Extensions: 4 x 6-12 reps (30-45s rest)
Leaning DB Lateral Raises: 4 x 6-12 reps (30-45s rest)

Notes

Rest 2-3 minutes for the first three exercises. Perform 3 warm up sets for incline
dumbbell bench. For RPT reduce the weight by around 10% each set.

For the last three exercises, you will be performing kino density training. You will select
a weight you can do for 10-12 reps stopping 1-2 reps before failure. Rest 30-45 seconds
and perform 4 sets total. Since the rest is so short, your reps should naturally come
down. Ex: 12, 10, 8, 6

BONUS: Trap Training

Movie Star Bodyweight Exclusive Bonuses

Movie Star Bodyweight - Trap Training

If you want to create a powerful and jaw dropping physique - it's important you develop
strong and proportionate traps.

You see, the traps, when properly developed, can take your physique to a whole new
level. Bigger traps make you look stronger, more masculine and more powerful.
The traps fill out the space between your upper chest, shoulders and your head. If you
have small and underdeveloped traps, you will naturally look smaller. Now by no means
do you need to obsess about your traps and train them like a mad men. That will result
in your physique looking overpowered by your traps and your shoulders will look more
narrow.

What we want to do is build strong and proportionate traps that complement your
physique and power. Now there are a few exercises that do a tremendous job at
developing your trapezius muscle (mid, lower and upper). Let us begin!

Behind the Neck Pull-up

The behind the neck pull-up, done correctly, is an incredible exercise to develop your
mid back (rhomboids and traps). Traditional pull-ups are great at developing your lats!
The behind the neck version places more tension and emphasis on the mid back and
traps.
This makes the behind the neck pull-up the perfect pull-up for taking your traps to the
next level. What's more, behind the neck pull ups look bad ass - which is why this
exercise is performed by Will Smith in I Am Legend and Sylvester Stallone in the Rocky
franchise.
I recommend performing this movement with a wide grip and aim to pull until the bar is
level with the top of your ears. This exercise should only be performed if you have
healthy shoulders and great shoulder mobility. If you feel any pain, it's best to avoid this
exercise.

Dip Bar Shrugs

Another great exercise to perform to develop your traps and serratus anterior muscles
and increase shoulder stability is the dip bar shrug. This exercise is performed by
getting into a dip position with your arms locked out. Allow your body to sink into your
shoulders and allow your shoulders to come up to your ears (keeping your arms
relatively straight/locked). Next drive your shoulders down allowing your head to rise up
as high as possible. Hold this position for a second. This exercise works best for sets of
10-20. If you don't have a dip bar, you can perform this on a bench in a bench dip
position.

Y Raise with Suspension bands or Fixed Bar

The third and final exercise requires suspension bands or a bar that is fixed around
chest height. This exercise is performed by allowing your body to hang back on a slight
angle. Next, keeping your arms relatively straight lift your arms into a Y position. This
exercise develops your traps and rear delts beautifully. If you want to make it harder,
walk forward. If you want to make it easier, walk backwards.
The Ultimate Bodyweight Trap Routine

This routine can be performed on the end of your Friday workout or on Saturday.

1a) Behind the Neck Pull-ups: 3 sets of 6-15 reps

1b) Dip bar shrugs: 3 sets of 10-20 reps

2) (bonus) Y Raise: 3 sets of 10-15 reps

Alternate between behind the neck pull-ups and dip bar shrugs. Rest 1 minute between
exercises. Next, perform 3 sets of Y raises with 1 minute rest between sets (optional).

Final Comments

This routine works amazing to develop your traps and mid back and improve shoulder
stability and mobility. As you perform this routine over the next few weeks, you'll notice
how much your traps begin to pop out. Many individuals have built incredible traps with
just their bodyweight from behind the neck pull-ups.

BONUS: Lean Bulking Strategy

Movie Star Bodyweight Exclusive Bonuses

The Movie Star Body Lean Bulk Protocol

The goal of the movie star body lean bulk protocol is to maximize muscle growth without
fat gain. Done correctly, you should experience very impressive strength and muscle
gains while staying lean.

In fact, on a lean bulk protocol, your training will be amplified. You will make faster
strength and muscle gains than you ever experienced before.

You see, this program is designed to get you stronger and more muscular in a small
calorie deficit. Now just imagine how effective this program is for strength and muscle
gain when you’re eating in a calorie surplus.

You’re going to experience incredible strength and muscle gains! It’s pretty damn crazy.
In fact, last year, I followed this lean bulk system and got to my biggest and strongest
physique of my life. It was absolutely insane.

At my best, I was doing 140 lbs Incline Dumbbell Bench Presses for 6 reps. Then, after
crushing my chest on incline press, I could still do 315 lbs flat bench for 5 clean reps.
Oh and my shoulder presses got up to 120 lbs dumbbells. Safe to say, I felt like an
absolute superhero.

Now, the lean bulk protocol is actually - very, very simple. There’s a very finite number
of surplus calories your body can utilize for muscle growth. Going higher than this
number and fat gain will be inevitable.

The number tends to be around 200 additional calories per day… This is about a 1400
calorie surplus and can help to support half a pound of muscle gain. Or 2 lbs over the
course of an entire month.
The Maximum Rate of Muscle Gain for Naturals

The maximum rate of muscle growth for naturals tends to be around 2 pounds per
month. Eating to gain 4-5 lbs per month will result in a lot of fat gain.. This will diminish
your physique and your strength to weight ratio. To build muscle while staying lean and
to be able to fully enjoy your fuck me now physique, you want to keep the surplus
calories dialled in. Now, the exception to the 2 lbs of muscle per month are people that
are drastically underweight. As well, people that are regaining muscle that was lost.
Teenagers can break the 2 lbs rule. And finally drug enhanced lifters. But for the most
part, gaining 2 lbs of muscle naturally per month is simply out of the cards.

And this is for very good reason. Imagine gaining 2 lbs of muscle per month for 3 years
straight. That’s 72 lbs of muscle… That’s impossible to do even naturally. So remember,
gaining 2 lbs of muscle per month for 6-8 months is freaking fantastic!!! If you strive for
more, expect to gain a bunch of fat and lose your aesthetics.

Calculating the Lean Bulk

Take your bodyweight in pounds and multiply it by 15. Then add 200 calories. This is
your lean bulk protocol. So, lets say you are 180 lbs.. x 15 = 2700. +200 = 2900.

Therefore you will be eating 2900 calories per day to maximize lean muscle growth! You
are going to feel incredibly strong at this level. It’s also important to get sufficient protein.
I recommend 0.8-0.9g of protein per pound of bodyweight. So if you’re 180 lbs, that’s
about 144g to 162g of protein per day.
Since you’re eating a lot more calories, you can go a little higher in protein. That said,
most of the extra calories should come in the form of carbs. As carbs help fuel intense
training, replenish muscle glycogen and has the greatest impact on anabolism due to
it’s insulin-genic effects. This of course is true when protein and fat intake is sufficient.
Typically, you’d be looking at about 25% calories from protein, 30% calories from fat and
45% calories from carbs…

Lean bulking with a 200 calorie surplus is a much more effective strategy than doing a
very high calorie bulk and putting on fat. You see, you can only gain strength and
muscle so quickly. By overeating, you are simply increasing fat gain with no benefit to
strength and muscle.

This becomes a problem because after your bulk you look worse. What’s more, you’ll
have to spend months cutting to get back your lean physique. Those are months that
you aren’t going to be maximizing muscle growth. So the person that did the lean bulk
will be several steps ahead of you.

As well, the strength you developed at a higher body fat, isn’t real strength. Since when
you have more fat, it gives you improved leverage. For example, when doing the inline
press, the more fat you have, the less the range of motion becomes. As well, the lighter
the weight is relative to your bodyweight. So putting on additional fat is not only not
necessary, it’s at a detriment.

Fine Tuning the Lean Bulk System

Now nothing is 100% set in stone. The 200 calorie surplus is a great starting point. The
goal is to gain 2 lbs of lean mass per month. Now you should only calculate your weight
gain after 7 days of your new diet plan. This is because you can gain 2-3 lbs from
shifting into higher calories.

So after 7 days of the lean bulk calories, that’s your starting point. The goal is to gain
about 2 lbs per month. If you’re gaining weight faster than this and there’s noticeable fat
gain. You will want to cut calories by about 200…. If you are gaining 3-4 lbs but by some
stroke of god, you are just as lean as you usually are, well you genetic monster, keep
going!!

Now if after a month your weight is stuck, then you can bump calories up by 200. Some
people have very adaptive metabolisms and when they overeat, they tend to burn it off.
So in this case, you can increase your calories by 200. If your weight stalls again and
doesn’t go up by 2 lbs, you can increase by another 200. The idea is to take it slow and
calibrated. This will produce the best results. Leaner, stronger and a better physique!!!

Important Points

Now it’s important not be to TOO obsessive about fat gain. If you’re doing a 6 month
lean bulk, and you gain 12 lbs. It’s okay if your body fat goes up a little bit 1-2%. That
can simply be cut out in just 4 weeks. If you’re too neurotic about gaining a ‘tiny’ bit of
fat, you will go crazy and stop yourself from doing the necessary work to gain muscle
adequtately.

This is a common phenomena I see with people that used to struggle with their weight.
They are scared to eat at maintenance, let alone a small surplus. The main goal is that
80% of the weight you gain is lean mass. So if you gain 10 lbs - worse case scenario,
you’ll have to cut 2 lbs. This can be done in 2 weeks.
But again, this is after about 5 months of lean bulking. So not a bad trade off. Now some
people will gain entirely muscle during a lean bulk. Others may gain a little bit of fat.

I find that when you get down to a very, very low body fat (6-7%), the body fat tends to
settle 1-2% higher on a lean bulk. So if you finish your cut at 6%, don’t stress if your
body fat settles at around 7-8% on your lean bulk. That’s totally okay. This is especially
the case for people that are very lean. The same isn’t necessarily true for someone that
starts a lean bulk at 9-10%. It’s easier to stay at that level while lean bulking.

The reason is the body fat set point. The body wants to stay around a moderate body
fat of 9-12% or so. Athletes tend to be around this level even though they don’t track
their calories. When you’re physically active and eat healthy, your body will gravitate to
a pretty lean state.

So if you’re 6-7%, you are certainly under your bodies natural set point. So realize, you
might come up a little bit on the lean bulk, but it will come with a lot more muscle and
size. So if you go up 1-2% body fat, you’re looking at packing on some serious size with
that. 8-12 pounds!

The Movie Star Lean Bulk: 5:2 Method

Now if you want to take things to the next level. I recommend optimizing the lean bulk
with five days of overfeeding and two days of underfeeding. Remember, overfeeding
sets the stage for awesome fat loss once calories are reduced. Similarly, underfeeding
sets the stage for an anabolic rebound, once calories are increased.
Interestingly enough, fasting in and of itself, works similarly. During the fast, there is a
period of underfeeding (fasting) and a period of overfeeding (eating phase). This helps
your body optimize body composition and allow your body the ability to burn fat and
gain muscle tissue. With proper training and nutrition, your body is going to gain muscle
and lose fat.

Now, for the give two method, we will be doing a 1400 calorie surplus per week. But we
will partition the calories differently.

Monday to Friday, you will be eating at a 400 calorie surplus each day. This will create a
2000 calorie surplus. Saturday and Sunday, you will be eating at a 300 calorie deficit,
this will produce a 600 calorie deficit. Altogether you will be in the perfect 1400 calorie
surplus. Monday to Friday your body will be a muscle building machine. Saturday and
Sunday, your body will burn off any excess fat.

Calculating the Movie Star Lean Bulk

Maintenance calories = bodyweight x 15

ex: 160 x 15 = 2400

Lean Bulk Days: 2800

Cutting Days: 2100

Lean Bulk Notes

You can use whichever variation, you prefer. Either the daily 200 calorie daily surplus, or
the five two method. If you want to keep things simple and effortless - go with the 200
calorie surplus option. This may be a great protocol to do for the first 1-2 months of lean
bulk. If you want to get a little more streamlined and push things into high gear, do the
five two method. But make no mistake, what’s most important is hitting your calories and
being consistent. This is most important.

How to Know if I’m Ready for the Lean Bulk

The best time to lean bulk is when you are at your desired level of leanness. Or if you’re
within 4-5 lbs of your desired leanness, but you want to gain more muscle size before
getting super lean. By no means, if you have 10-15+ lbs of fat to lose, should you
consider starting a lean bulk.

Remember, your body is more efficient at gaining muscle when you are leaner (8-12%
body fat). If you are heavier than this, insulin sensitivity is reduced and estrogen levels
are higher. Your body will have a harder time adding purely muscle without fat, when
you’re not lean.

How Long Should You Lean Bulk For?

I recommend doing a 12 week lean bulk minimum. This will work best for people that
finished the 12 weeks of the movie star program while cutting and want to do it again,
but in a lean bulk. In 12 weeks, you can add 5-6 lbs of lean muscle. With the extra water
weight and glycogen storage from higher calories, this number can be closer to 8 lbs.

Doing a lean bulk for 1-2 months isn’t sufficient to maximize muscle growth. So you
want to lean bulk for minimum 3 months and up to 6-12 months. Make sure to not get
carried away on your lean bulk and overeat. This will result in fat gain and you will have
to terminate the lean bulk early. Best case scenario is to limit fat gain and to lean bulk
for long-term - 6 months… And remember, it’s okay if 20% of the weight that is gained is

fat. 8 pounds of muscle and 2 lbs of fat is not shabby! And we can burn off fat easily
;).

How to Crush the Lean Bulk or Recomp

Now, it’s extremely important to state that even though you will be eating a lot more
calories on a recomp (to some extent) and a lean bulk (600+), it’s still very easy to get
carried away and go over this number.

In fact, an extra 500-800 calories is really not that much in the grand scheme of things.
It could be 1-2 extra servings of carbs lol. Two extra bowls of cereal. It’s really not a
huge amount.

Therefore, I recommend exercising the same discipline and eating habits that you do
during cutting, while lean bulking!!! This will make things far more effective.

So, first off, I recommend containing to fast. Fasting has a tremendous array of benefits.
Fasting will help to optimize a period each day for burning of fat. As well, it will optimize
an anabolic period for promoting muscle growth (eating phase). Fasting also is a great
lifestyle hack and makes things much easier to follow and adhere too.

So, I recommend fasting daily, even on a recomp or lean bulk. As well, I recommend
following a similar strategy where you eat 1-2 structured meals per day and 1-2 lighter
meals.
Ex: Light meal to break the fast, huge dinner, late night meal / dessert
or : Big lunch, big dinner and dessert/late night meal

I follow a very similar eating strategy on a lean bulk. I’ll keep my first meal light and it’s
the same everyday and around 500 calories. This is the same for my dessert, around
600 calories at night.

Then I’ll have about 1600-1800 calories for a big feast. Sometimes I’ll break this up with
a big 1200 calorie meal then I can have an extra 400-600 of bonus carbs hehehe….
This is an incredible way to eat.

ex: HUGE FEAST OPTION

1) Rice Crispy, Collagen & Banana to break the fast

2) Huge feast - steak, potatoes or chipotle bowl
3) Bonus carbs or cheese quesadilla’s (1-2 hours after big feast)
4) Dessert (chocolate almond bar baby)

or Two Big Meals Option

1) Big Lunch (sandwich…)

2) Big Dinner (steak potatoes)
3) Dessert or collagen, rice crispy & banana

BONUS: The Recomposition Strategy

Movie Star Bodyweight Exclusive Bonuses

Movie Star Body Recomp

The goal of the 12 week movie star program is to get you downright lean. Incredible
definition, perfect proportion and chiseled abs and facial features.

This is when you stand out like an absolute movie star. The 12 week program, will get
you leaner, stronger and better looking!

For the most part, the nutrition protocol we are using focuses on the perfect calorie
deficit - 400 calories below maintenance.

This allows you to strip off fat perfectly, without the downsides. Drops in strength and
muscle, negative affects on hormonal output, and disrupting metabolism function.

Now, on this program, you’re going to hit a point when you’re perfectly lean. For some
people this may be about 9-10%. That’s what I call the Daniel Craig bond look.

Some clients will want to get to the 7-8% gold standard. That’s going to be your
American Psycho Christian Bale look or Brad Pitt in Troy.

The final stage of leanness is going to be 5-6%. This is exceptionally lean and this is
when your physique stands out incredibly. This is your Ryan Reynolds in Blade Trinity or
Zac Efron in Bay Watch or Brad Pitt in Fight Club.

Now, the best way to measure your body fat is simply by pictures. You decide how lean
you want to get. Don’t worry about a number or a measurement. You determine the
physique you want to strive for. Everyone is going to look a little different at a given
body fat. This comes down to different levels of muscle mass and different genetics and
fat distribution patterns.

As well, many body fat devices, even the most accurate can be off by 2-3%. So don’t let
a device control you. One of our coaching clients, Oli, is lean as heck and probably a
true 5.5-6%! He makes Ryan Reynolds look fat. But his DEXA was at 12%. Surely that’s
a glitch. Now he’s bulking and looking even better.

Now for me, I find I look my best around 6% body fat. This is when my face gets really
chiseled. For other people that may store a little more fat in their legs and naturally have
leaner faces, they may want to be around 8-10%. The point is that it’s about hitting your
desired level of leanness!!!

Introducing the Recomposition strategy

Now the recomposition strategy is incredibly effective! It works best when you are
already lean - around 8-10% body fat. Now if you are always in a 400 calorie deficit, and
your body fat levels are very low, it’s going to be extremely hard to gain muscle and
strength consistently overtime.

In fact, at a certain point, you may feel smaller and lose some strength. This is
especially true for men that have a great deal of muscle and are close to their maximum
muscular potential. The bigger and stronger you are, the harder it is to maintain that
size getting to a super low body fat.
In this case, you may not notice any drops in strength or size for the first month. But
eventually, you will hit a wall. As well, being in a deficit week after week, you may also
notice hormonal output seems to drop. As well, your energy levels may take a nose dip,
and you may begin to feel less energy and you may find your sex drive becomes
reduced.

The great news is that we can solve this and actually capitalize on your lean physique
and the calorie deficit that you’re in and actually create a recomposition effect - fat loss
and muscle gain.

You see, when you get very lean and you are in a calorie deficit, some very interesting
things happen. Insulin sensitivity increases and nutrient partitioning improves.

When you are burning more calories than you consume, all kinds of anabolic receptors
get up-regulated. When calories increase, your body is essentially primed to direct
excess calories into muscle tissue.

There is also a very powerful anabolic response when you shift from being in a calorie
deficit, to going into a calorie surplus. Now, it’s important to state, this window isn’t very
long. You can’t simply eat at a surplus for months and expect to maintain this effect.

Interestingly enough, many times actors shred down for movie roles and get hyper
skinny. Well, they can pack back on muscle way faster than what should be expected.
Christian Bale starved himself down to a sickly 125 lbs for the Machinist. No one could
believe how he was able to get back to 175 lbs of muscle in just a few months, then
pack on an extra 20 pounds for Batman.
Similarly, Michael Fassbender starved himself for a movie role and gained 15-20 lbs of
lean mass back in just 2 weeks. And often, you’ll see people shred down for fitness
competitions. Often, they will look a lot smaller. But after then finish the competition,
they will fill out very quickly for the first week. There is a temporary window where you
can gain a lot of lean mass pretty quickly. Of course, if you continue to eat at a big
surplus you will soon spillover and gain fat.

To summarize, underfeeding heightens the anabolic response when you overfeed.

Similarly, eating in a surplus, primes your body to drop fat quickly when you shift into a
calorie deficit. This is also why people lose fat the fastest when they just start a diet.
Their body and metabolism and hormones (leptin) are primed to lean up quickly once
they shift into a deficit.

Movie Star Body Recomposition

With the recomposition protocol. We will be capitalizing on the anabolic effects of

underfeeding and the fat burning benefits of overfeeding to allow you to reach your
leanest, sharpest and most incredible condition.

The strategy we will be implementing is downright simple. You see, Saturday to

Wednesday will remain exactly the same. You will be eating at a 400 calorie deficit for
five days in a row. The goal is to tighten up and get leaner over these five days.

This is sufficient to produce just over half a pound of fat loss. Now, that may not sound
like a lot, but when you’re under 10% body fat, that makes a substantial difference,
especially in just one week.
Now, as stated previously, if you’re always in a calorie deficit, and you’re super lean,
well my friend, you’re going to hit a wall! Strength is going to stall or drop and you’re
going to start to look smaller. This is simply inevitable, not matter how good your training
is.

You see, eating at a deficit is catabolic. You’re in a catabolic state and fat burning
occurs. But it becomes increasingly hard to gain muscle tissue in such a state and
sometimes even, hold onto muscle tissue. Fortunately, being in a calorie deficit helps to
create the perfect environment for an anabolic rebound once calories increase.

So, after five days of being in a deficit, and shedding on a good chunk of fat, we will
then shift into two days of strategic overfeeding.

Now, eating at maintenance can be helpful. But to really capitalize on the anabolic
rebound, we actually want to increase calories by 400 over maintenance.

This will allow you to fill up very nicely… As well, by doing a big surplus on Thursday,
you are going to feel incredibly strong for the Friday workout. And continuing the high
calorie eating throughout Friday will help to maximize muscle growth from your workout.

Now, in the past, I experimented with doing high calorie days only on a workout day, but
this wasn’t quite optimal. I’d never benefit from the high calories for my actual workouts.

By doing the high calorie eating days back to back, you replenish yourself the day
before your most important workout and continue the muscle building nutrition the day
of the workout. I find these two days of overfeeding produces a very powerful anabolic
response. The 5:2 method is amazing at optimizing fat loss and leanness - with a
greater emphasis on getting leaner.

What the Recomp Accomplishes

The recomposition strategy will enable you to systematically cut 1.5-2 lbs of fat per
month while producing strength and muscle gains. In fact, your weight will drop 1-2 lbs
per month, but you’ll look bigger and stronger. So keep in mind, this strategy is not
designed to allow you to drop 4-5 lbs of body fat per month.

This is also why I recommend utilizing this strategy once you are under 10% body fat.
Then we can take things slower and take a full month to cut 1% body fat. The beauty of
this strategy is you can eliminate the downsides of cutting and getting super lean. You
can capitalize on the anabolic rebound and produce solid strength and muscle gains.

Oh and best of all it supports the Kino Warrior lifestyle. Thursday and Friday you will feel
like a superhero. And the anabolic rebound will ripple into the rest of the weekend
(Saturday and Sunday). Just as you’re entering the weekend you’re going to feel
unstoppable and your testosterone levels will be operating in high gear and the benefits
will continue for the next few days.

How it Looks

Saturday to Wednesday: 400 calorie deficit

Thursday & Friday: 400 calorie surplus
So lets say, you’re doing 2200 calories on your cut (400 calorie deficit). Well, my friend,
Thursday and Friday, you’d get to enjoy a whopping 3000… Not too shabby.

Now, I recommend increasing your calorie intake predominately from carbohydrates.

Carbohydrates will have the most impact on more muscle growth and training
performance. This is due to their contribution to muscle glycogen and increasing insulin
to improve muscle storage.

So on these days you should be getting at-least an extra 100-150g of carbs. And protein
and fats can increase slightly due to a greater number of total calories.

The Best Way to Add the Calories

Now my favorite approach is to simply go massive for dinner and a late night meal. I’ll
go crazy and double up on the carbs for dinner and have a bigger late night meal.

Now, it’s important to keep in mind that the extra 800 calories can add up quickly.. It’s
easy for 3000 to turn into 4000-5000, if you’re to being careful. Now if you go too high in
calories, you will pretty much halt fat loss. So don’t over-do it.

All the good habits you’ve built getting lean on the 400 calorie deficit, you need to
continue. Continue to fast, track your meals/calories and eat at designated times vs
snacking throughout the day. As well, focus on predominately filling and satisfying and
health foods. This will ensure best results.

ex: steak, chicken, eggs, collagen protein, potatoes, sweet potatoes, corn tortilla’s, low
fat cheese, chocolate, rice crispy squares… Fruits…
Final Comments

So to summarize, 400 over maintenance on Thursday and Friday. Now if you’re training
on tuesday, thursday and Saturday, then you can do the higher calories days on Friday
and Saturday. Essentially the day before and the day of Workout C.

Maintenance is calculated as bodyweight x 15.. You can use your original maintenance
calculation from your starting weight. Then for the surplus days add 400…

Ex: weight = 180 lbs.. 180 x 15 = 2700. Deficit days = 2300.. Surplus days = 3100.
Make sure to get sufficient protein. 0.8g per pound of bodyweight and a balance of fats
and carbs. If you want to go a little higher in protein (+20g), you can.