MOVIE STAR BODYWEIGHT GUIDE 1

Movie Star Bodyweight Training Program Guide

By: Fitness Coach Gregory O’Gallagher

Revised By: Ryan Mosberger

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Contents (You Can Click On Any of These)

> The Goal
> The Program Outline
>> What You Will Need
>> Workout Progressions
>> Phase One - Four Weeks
>> The Movie Star Body Neck Routine (once per week, friday workout)
>> Phase Two - 4 Weeks
>> Phase 3 (Shrink Wrap) - 4 Weeks
> The Movie Star Cut (Weight / Fat Loss) Strategy
> The Lean Bulk (Weight Gain) Strategy
> Fat Loss, Walking, and Getting Lean
> My Personal Diet Structure
> 7 Advantages of Bodyweight Training
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The Goal
Shrink wrap your body. 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!

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.

The Program Outline

What You Will Need

- Pull-up bar (though pull ups can be replaced)
- Dumbbells or bands
- Maybe some cinder blocks, a jump rope, weighted vest, and boxing equipment, but none
of these are necessary

Workout Progressions
> Push Ups
> Handstand Push Ups
> Chin Ups and Pull Ups
> Pistol Squats
> Single Leg Hip Thrusts
> Hanging Leg Raises

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
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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

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

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)

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.
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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

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

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)

Phase One - Four Weeks

> Day 1 (Ex.: Monday)
> Day 2 (Ex.: Wednesday) 1 Min Rests
> Day 3 (Ex.: Friday)

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
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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.

Day 1 (Ex.: 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): 2 x 10-15 (1 min rest)
Side to Side Bent Knee ups: 2 x 8-12 reps per side (1 min rest)

Day 2 (Ex.: Wednesday)

Pistol Squat Progressions: 3 x 6-8 reps
Squat Jumps: 3 x 8 reps
Bulgarian Split Squat: 2 x 8-15 reps
Single Leg Hip Thrust: 2 x 8-15 reps
Single Leg Calf Raises: 2 x 15-20 reps
L-sit Holds: 3 x 5-30 seconds (1 min rest)

Day 3 (Ex.: 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)
Lateral Raises (DB’s or Bands): 2 x 10-15 reps (1 min rest)
Biceps Curls (Db’s or Bands): 2 x 10-15 reps (1 min ret)
Hanging Leg Raises: 2 x 6-12 reps (1 min rest)

The Movie Star Body Neck Routine (once per week, friday workout)
Neck Curls: 4 sets of 15-20 reps (Kino Rep Training) Rest 1-2 mins

- This is performed by lying on your back on a bench with your head off the bench. Hold a
light plate on your forehead and perform neck curls. Start light for 15-20 reps. Next, you
will perform reverse neck curls. This is performed by turning over on your stomach.
Perform 15-20 reps on reverse curls. Rest 1-2 minutes, increase the weight and perform
15-20 reps of neck curls and reverse neck curls. Rest 1-2 minutes, increase the weight
and perform 15-20 reps of neck curls and reverse neck curls.

Reverse Neck Curls: 4 sets of 15-20 reps (Kino Rep Training) Rest 1-2 mins
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- This is performed by lying on your back on a bench with your head off the bench. Hold a
light plate on your forehead and perform neck curls. Start light for 15-20 reps. Next, you
will perform reverse neck curls. This is performed by turning over on your stomach.
Perform 15-20 reps on reverse curls. Rest 1-2 minutes, increase the weight and perform
15-20 reps of neck curls and reverse neck curls. Rest 1-2 minutes, increase the weight
and perform 15-20 reps of neck curls and reverse neck curls.

I recommend not pushing too close to failure or your neck can cramp up. Don’t over do it. You
will actually notice results in the first 2-3 weeks of performing this routine.

Phase Two - 4 Weeks

> Day 1 (Ex.: Monday)
> Day 2 (Ex.: Wednesday)
> Day 3 (Ex.: Friday)

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.

Day 1 (Ex.: 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): 3 x 10-15 (1 min rest)
Side to Side Bent Knee ups: 3 x 8-12 reps per side (1 min rest)

Day 2 (Ex.: 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)

Day 3 (Ex.: 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)
Lateral Raises (DB’s or Bands): 3 x 10-15 reps (1 min rest)
Biceps Curls (Db’s or Bands): 3 x 10-15 reps (1 min rest)
Hanging Leg Raises: 3 x 6-12 reps (1 min rest)
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Phase 3 (Shrink Wrap) - 4 Weeks

> Day 1 (Ex.: Monday)
> Day 2 (Ex.: Wednesday)
> Day 3 (Ex.: Friday)

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

The way we get into shrink wrap shape is by progressively increasing training volume over 12
weeks. 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. It’s best to go back to phase one and
focus predominantly on strength and lower volume when limit hits or months pass.

You can also use the weighted vest (or weighted backpack) 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.

Day 1 (Ex.: 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 (30s rest)
Biceps Curls (DB’s or Bands): 5 x 8-15 reps (30s rest)
Side to Side Bent Knee ups: 4 x 8-12 reps per side (1 min rest)

Day 2 (Ex.: Wednesday)

Pistol Squat Progressions: 3 x 6-8 reps
Squat Jumps: 3 x 8 reps
Bulgarian Split Squat: 4 x 8-15 reps
Single Leg Hip Thrust: 4 x 8-15 reps
Single Leg Calf Raises: 4 x 15-20 reps

Day 3 (Ex.: 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)
Lateral Raises (DB’s or Bands): 5 x 8-15 reps (30s rest)
Biceps Curls (Db’s or Bands): 5 x 8-15 reps (30s rest)
Hanging Leg Raises: 4 x 6-12 reps (1 min rest)
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The Movie Star Cut (Weight / Fat Loss) Strategy

If you have 20+ pounds to lose, I recommend using your goal bodyweight x 15. For protein, it’s
best to get 0.8g of protein per pound of bodyweight. This is the optimal intake according to the
research.

The goal is to tighten up and get leaner over five days. This is sufficient to produce just over half
a pound of fat loss. 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. 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. The 5:2 method is amazing at optimizing
fat loss and leanness - with a greater emphasis on getting leaner.

The recomposition strategy will enable you to systematically cut 1.5-2 lbs of fat per month while
producing strength and muscle gains. So keep in mind, this strategy is not designed to allow you
to drop 4-5 lbs of body fat per month.

How it Looks
Saturday to Wednesday: 400 calorie deficit
Thursday & Friday: 400 calorie surplus

The Best Way to Add the Calories

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.
On these days you should be getting at-least an extra 100-150g of carbs.

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 predominantly filling and satisfying and healthy foods. This will
ensure best results.

Examples are: steak, chicken, eggs, collagen protein, potatoes, sweet potatoes, corn tortillas, low
fat cheese, chocolate, rice crispy squares, and fruits.

The Lean Bulk (Weight Gain) Strategy

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
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month. The maximum rate of muscle growth for natural lifters tends to be around 2 pounds per
month. Eating to gain 4-5 lbs per month will result in a lot of fat gain.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.

Take your bodyweight in pounds and multiply it by 15. Then add 200 calories. I recommend 0.8-
0.9g of protein per pound of bodyweight. Typically, you’d be looking at about 25% calories from
protein, 30% calories from fat and 45% calories from carbs…

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 it’s important not to be 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 adequately.

If you’re 6-7%, you are certainly under your body's 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.

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. For example:

Maintenance calories = (bodyweight x 15) = 2400

Lean Bulk Days: 2800
Cutting Days: 2100

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.
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Fat Loss, Walking, and Getting Lean

15-16 calories per pound of bodyweight is what you need. This ensures that every 3 weeks you
can drop minimum 1% body fat. So by week 12, you’re slicing off minimum 4% body fat.

Your body burns calories through digesting food. This number seems to be around 10% of total
calories consumed. We also have non exercise activity thermogenesis (or NEAT). This is how
many calories you burn just going about your day and moving around. And finally we have
exercise thermogenesis. This is how many calories you burn from exercise.

Eating higher protein will burn more calories (since protein has the highest thermogenic effect at
20-30% vs 10% of carbs and sub 5% of fats). There’s no benefit to overeating protein. 0.8g per
pound of bodyweight seems to be the sweet spot.

The Real Problem for Getting Lean

Let's say that your diet is relatively good (you’re not overeating). Hard cardio/running workouts
tend to elevate hunger. Your appetite can get jacked up making it harder to stick to your diet.
Interval training can be a great way to improve one's stamina and aerobic and anaerobic
performance. That said, interval training will not elevate your metabolism to any significant
degree (in the best case scenario you burn an extra 14% of calories).

The solution is to do 10,000 steps per day! This is equivalent to about 1.5 hours of walking daily.
Now, it’s important to note that everything counts towards this number. Walking to your car
counts. Walking around your apartment counts… So it’s not as hard as you think…Here is an
awesome article on 17 health benefits of walking, courtesy of Mark Sisson —>
https://www.marksdailyapple.com/17-reasons-to-walk-more-this-year/

Now there is an alternative, if you aren’t able to get your 10k steps in! I recommend walking
about 2.5 miles on the treadmill on an incline. If you walk at around 3.7-3.8mph this should take
about 40 minutes. This is about half of the distance of doing 10k steps - but that’s perfect. Since,
you’re likely still getting a fair amount of walking in, anyway.

Movie Star Incline Walking Workout

1) 5 minute walk at 1 degree incline
2) 10 minute walk (increase 1 degree each minute from 2-10 degrees)
3) 20 minute walk (2 mins at 1 degree, 2 minutes at 6-12 degree incline)
4) 5 minute walk at 1 degree incline
5) You can finish off with some stretching/yoga for mobility and flexibility.

The Full Movie Star Coaching Cardio Protocol Example

Monday - Lift plus 8k-10k steps
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Tuesday - Treadmill Incline Workout

Wednesday - Lift plus 8k-10k steps
Thursday - 10k steps
Friday - Lift plus 8k-10k steps
Saturday - Treadmill Incline Workout
Sunday - 10k steps

My Personal Diet Structure

Now my favorite method for getting lean and sharp is to fast each day! During the fast I drink
just water, sparkling water and black coffee. I keep my first meal nice and light. Usually collagen
protein, banana and a rice crispy square. Alternatively, I might have 4 eggs and a banana. I’ll
have my big meal around dinner time. This meal will consist of a large portion of steak and
potatoes or a big chipotle style bowl (steak, rice, beans, cheese, guacamole, tacos). Finally, my
late night meal will either be 400-500 calories from a delicious chocolate almond bar. Believe it
or not, I find finishing my day with chocolate to be amazing for fat loss. Fat loss is all about
being in a calorie deficit. Alternatively, you could have 3-4 eggs for your final meal with some
fruit or toast, or you could have greek yogurt with a banana and some nuts.

Here’s How it Looks

Wake up - 8 am
coffee, sparkling water, water

Breaking the fast - 12-2pm

400-500 cals (collagen, fruit, rice crispy)

Big Feast - 6-8pm

Steak, potatoes… (1000-1400 cals)

Late night - 10-12am

Chocolate 😀 (400-500 cals)

Notes
If you prefer, you can do a bigger lunch to break your fast. And keep dinner a little smaller. That
will work best if you find you need to eat more calories for the first meal. The idea is to do what
works best for you and makes hitting your calories and protein most enjoyable for you!!!

For collagen protein, I recommend our kino collagen protein! It’s from high quality grass fed
cows and it tastes downright incredible (blueberry muffin flavour). I like to drink it with hot
water and a little bit of unsweetened almond milk.
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7 Advantages of Bodyweight Training

1. You Can Workout Anywhere
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!

2. Develop a Lean & Chiseled Physique

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. With bodyweight
training it’s in your best interest to stick to your diet.

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.

4. Look Like an Absolute Weapon

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.

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.

6. Build Incredible Functional Strength & Athleticism

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.
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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 long term strategy would be to 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.