Getting jacked and tanned has never been so easy. In the age of the internet and social media, information spreads like wild fire. We’ve sifted through the bullshit though and found the best programs for you build the dream physique.
Below we outline the 5 best Kinobody workouts to help you get shredded fast; all that will be left is spending time in the sun to reach the optimal level of bronze.
Table of Contents
Considerations Before Starting these Workouts
Before you dive into these workouts thinking they’re going to be the total solution to all your fitness problems, you need to get your expectations in check.
To put it bluntly, these are just workout routines and nothing more.
See, a lot of guys think that a single routine is all they need to transform their body from average to impressive.
Unfortunately, these guys would be wrong.
In reality, if you want to see fast, permanent changes in muscle definition (that draw attention) you need to follow a system that shows you how to:
- Fight “training boredom” and temptation to quit by cycling through a variety of workout routines (not just one)
- Supercharge your muscle-building and fat-loss processes with a targeted diet plan matching your goals
- Remove all the nutrition guesswork from getting ripped with detailed “done-for-you” meal plans
- Maximize the muscle-building effectiveness of every single rep with high-quality exercise demos
- Harness proven body transformation strategies on the cutting edge shared in an exclusive, private group setting
That’s why it’s good to have a system like Superhero X12 to follow. It has all of these tools in one place and makes transforming your body easier, simpler, and more enjoyable.
We evaluate these these things in a lot more detail in our full review.
But you can click the button below to go straight to the program.
1. Dual Pyramid Training, a.k.a the Superhero Bulking Workout
The Superhero Bulking Kinobody Workout is split between two pyramid training schemas: Reverse Pyramid Training (RPT) and Standard Pyramid Training. It’s important to denote the difference since the rep schema of RPT will account for 75% of muscle building in compound movements, while standard pyramid training accounts for the other 25%.
When performing movements following RPT the premise is to perform the heaviest set first (after warm-ups have been completed). This is done so the body is fresh while attempting the heaviest lift; for each subsequent set, decrease the weight by 10% and aim for as many reps possible, without sacrificing form. Rest 3-4 minutes between these types of sets to allow for full muscle recovery.
For movements falling under the Standard Pyramid scheme, the goal is to fatigue the muscles and maximize volume. This is done by performing several sets with only 30-60s rest between. Use the same weight for all the sets; you should be able to perform about 12 reps on the first set, and as fatigue sets in, reps will decrease.
This workout, found in this Kinobody’s blog post The Superhero Bulking Program – Dual Pyramid Training, is split into three days as follows:
Day 1- Chest & Triceps
- Incline barbell bench press: 3 sets- 5,6,8 reps (RPT)
- Flat barbell bench press: 2 sets- 6, 8 reps (RPT)
- Incline DB flyes or cable cross overs: 6 sets- 12, 10, 8, 6, 6, 6 (Standard)
- Skull crushers: 3 sets- 6, 8, 10 reps (RPT)
- Rope extensions: 6 sets- 12, 10, 8, 6, 6, 6 (Standard)
Day 2- Back & Biceps
- Weighted chin ups: 3 sets- 5,6,8 reps (RPT)
- Cable rows: 6 sets- 12, 10, 8, 6, 6, 6 (Standard)
- Bent over flyes: 3 sets- 8-12 reps with 1-2 mins rest between
- Inclide DB curls: 3 sets- 5, 6, 8 reps (RPT)
- Cable rope curls (hammer grip): 6 sets- 12, 10, 8, 6, 6, 6 (Standard)
Day 3- Shoulders & Legs
- Seated DB shoulder press: 3 sets- 5, 6, 8 reps (RPT)
- Hang cleans or sumo deadlifts: 3 sets- 5, 6, 8 reps (RPT)
- Lateral raises: 6 sets- 12, 10, 8, 6, 6, 6 (Standard)
- Pistol squats or Bulgarian split squats: 3 sets- 6 reps with 2 min rest between
- Standing DB one leg calf raise: 3 sets- 12, 10, 8
2. Warrior Physique Training
Warrior Training still utilizes a split strength training routine, but with significantly lower volume and intensiveness. This program found on the Kinobody website (Achieving the Warrior Physique Part 2 – Training) minimizes bulk while still shedding fat, giving a full but lean looking physique.
Alternate between Kinobody workout A & B 3 days a week on non-consecutive days. For example:
- Week 1 day 1 – Workout A
- Week 1 day 2 – Workout B
- Week 1 day 3 – Workout A
- Week 2 day 1 – Workout B
- Week 2 day 2 – Workout A, and so on.
Here are the details:
- Incline barbell bench press: 3 sets x 4-6 reps
- Standing barbell press: 3 sets x 4-6 reps
- Weighted dips: 2 sets x 6-8 reps
- Barbell upright row: (medium grip) 4 sets x 10-12 reps
- Hanging leg raises: 4 sets x 10-12 reps
- 15-20 minutes of low intensity cardio (optional)
- Weighted chin ups: 3 sets x 4-6 reps
- Barbell or DB curls: 3 sets x 4-6 reps
- Bulgarian split squats: 2 sets x6-8 reps
- Cable rope face pulls: 4 sets x 10-12 reps
- Dip bar leg raises: 4 sets x 10-12 reps
- 15-20 minutes of low intensity cardio (optional)
This workout is based on a premium program called The Warrior Shredding Program of which we wrote a very detailed review.
3. The Christian Bale Workout
Christian Bale, the American psycho. Who wouldn’t want a chiseled physique like that?
This Kinobody workout program, The Christian Bale Workout for Getting American Psycho Shredded, builds on the muscle gained through Warrior Physique training; even if you haven’t gone through the warrior workouts, don’t hesitate to jump into this “psycho” split to build your shredded physique.
Monday/Friday- Strength Training
- Incline dumbbell bench press: 3 sets x 4-6 reps (2 mins rest between)
- Pull ups (with weight if needed): 3 sets x 4-6 reps (2 mins rest)
- Lateral raises: 3 sets x 8-12 reps (60s rest)
- Standing DB curls: 2 sets x 6-8 reps (90s rest)
- Bar dips (with weight if needed): 2 sets x 6-8 reps (90s rest)
Wednesday/Saturday- Strategic Cardio
- High intensity intervals: On a treadmill, bike, elliptical or sprinting outside perform either 30s hard sprint/30s easy x12 or 60s hard sprint/60s easy x8
- Low intensity cardio: on any piece of cardio equipment perform 15-30 steady pace, equivalent to walking
- Hanging leg raises: 3 sets x 8-12 reps (90s rest)
- Kneeling ab wheel roll outs: 2 sets x 8-12 reps (90s rest)
4. The Ryan Gosling Workout
Believe it or not, Ryan Gosling used to be a skinny teenager with little visible muscle mass. This workout regime has helped him pack on muscle and get shredded!
It emphasizes building a solid chest, interval training for powerful legs, body weight movements for creating the V taper and volume, volume, volume plus some variety for an all-around shredded bod.
Days 1 & 4: Chest, Back & Abs
- Incline bench press: 4 sets x 8 reps
- Pull ups: 4 sets x 8 reps
- Weighted wide grip dips: 3 sets x 10 reps
- Cable rows: 3 sets x 10 reps
- Hanging leg raises: 3 sets x max reps
- Plank: 5 minutes total is as many sets as it takes
Days 2 & 5: Shoulders, Arms and Intervals
- Seated DB shoulder press: 4 sets x 8 reps
- Lateral raises: 3 sets x 10 reps
- Bent over rear delts: 3 sets x 10 reps
- Standing DB curls: 4 sets x 8 reps
- Skull crushers: 4 sets x 8 reps
- Intervals: 30s sprint (treadmill or bike)/ 90s rest; repeat for a total of 16 minutes – 10-20 mins steady state cardio (like walking) if needed for additional fat loss
Day 3, 6, & 7: REST
5. The Henry Cavil Workout
Superman, otherwise known as Henry Cavill, was built with a mixture of tension and pump training. The idea here is to increase weight each week (tension work) to increase muscle strength, then mix in sets with high repetitions (pump work) to increase muscle size.
This Kinobody workout split closely resembles that of the dual pyramid training and should be performed on non-consecutive days to allow for full muscle recovery.
Workout A: Upperbody
- Incline bench press: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest)
- Seated cable rows: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest)
- Flat DB bench press: 4 sets x 12, 10, 8, 6 (30s rest)
- Barbell curls: 3 sets x 6-8 reps (2 mins rest)
- Skull crushers: 3 sets x 8-12 reps (2 mins rest)
- DB lateral raises: 5 sets x 12, 10, 8, 6 + 12-15 (30s rest)
Workout B: Legs and Abs
- Barbell squats: 3 sets x 6-8 reps (3 mins rest)
- Romanian deadlifts: 3 sets x 8-10 reps (2 mins rest)
- Leg extensions: 3 sets x 10-15 reps (90s rest)
- Calf raises: 3 sets x 10-15 reps (60s rest)
- Hanging leg raises: 4 sets x 10-12 reps (60-90s rest)
- Ab wheel roll outs: 4 sets x 10-15 reps (60-90s rest)
Workout C: Upperbody
- Ctanding barbell press: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest)
- Weighted pull ups: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest)
- Incline DB bench press: 4 sets x 12, 10, 8, 6 reps (30s rest)
- Incline DB curls: 3 sets x 6-8 reps (2 mins rest)
- Cable tricep push downs: 3 sets x 8-12 reps (60s rest)
- One arm cable lateral raises: 5 sets x 12, 10, 8, 6 + 12-15 (30s rest)
What About Dieting?
Even with the best workout routine, you can’t expect to make long-term progress without the help of a well-crafted diet.
It’s like running uphill in a snow storm.
That’s why if you want to improve your results you should follow some basic diet guidelines like:
- Consume 300-500 calories over maintenance to build new muscle
- Consume 300-500 calories under maintenance to lose fat
- Consume about 1 gram of protein per pound of body weight to support protein synthesis
- Consume 20-30% of daily calories in healthy fats to regulate hormones
- Fill the rest of your calories with carbohydrates to maintain energy
These guidelines seem pretty straightforward, but for a beginner that’s never counted calories or tracked how my much protein their consuming on a daily basis…
This process can be a little frustrating.
And for a lot of guys, it’s enough to make them give up before even trying.
Now, if the thought of tracking, shopping, and measuring (all in the name of being ripped) sounds like a pain, you may want to consider signing up for Superhero X12.
Superhero X12 is a complete body transformation system with a killer Diet & Nutrition Module that shows you (step-by-step) how to follow a muscle-building diet so it’s as easy as possible (and you actually like it).
What makes this module so good are all the tools that you get with it.
For example, you get the Superhero X12 Diet & Nutrition Guide.
This is a massive resource that gives you all the details of “how” and “what” you should eat so you can lose body fat and build muscle with the least amount of friction. (Make sure you check out Keith’s signature Macro Flex Tracking method.)
Then there’s the Idiot Proof Grocery List.
And yes, it’s just what it sounds like. It’s a concise list of exactly all the muscle-building foods you need to buy at the grocery store so you can completely kill your anxiety, get exactly what you need, and grocery-shop like a no-nonsense fitness veteran.
Next, there’s the SX Nutrition Calculator.
No offense, but calculating your daily calories and macros with pencil and paper is for cavemen. Thanks to the SX Nutrition Calculator, all you have to do is plug in a few details about yourself, click a button, and all the critical numbers for your diet are calculated for you.
Finally, (and these are gold) there are Sample Meal Plans in the Bonuses section.
If you have no idea what a healthy-ish meal for building muscle should look like, these meal plans got you covered.
With five bulking meal plans and four cutting meal plans (all at different weight levels and meal/snack combinations) you’ll get valuable inspiration on what you should eat (based on past fitness clients) to transform your body. You can try following these plans to a “T”, or tweak them to match your own goals.
Either way, you don’t have to start with a blank slate. This program does the legwork for you.
And this is just the diet portion of the program, there are ton of other powerful resources for training, habits, and accountability that’ll take your fitness journey from a walk to a run.
You can get a behind-the-scenes look at these things in our Superhero X12 review.
Wanna see the program for yourself? Click the button below.