This is going to be a longer series of posts that will document my process of going through a popular bulking program named Superhero Bulking Program by Greg O’Gallagher.
As this is the first post, I have not actually begun the program yet, but I will do very soon.
The program takes 8 months to complete, so it is going to be a longer project.
In the process, I will do bi-weekly or monthly updates explaining my progress and any issues. After completion, I will do some editing and make a modified and condensed version.
The main idea is that you will be able to follow along as I progress through the program and gain some awesome strength and muscle (hopefully without too much fat).
By doing so you will be able to get some insights into what a well-constructed bulk looks like and what to expect.
A bulk or lean bulk refers to eating at a surplus of calories to build muscle for an extended time period. In my case, it is going to be 8 months.
By following along my bulking journey you will of course also learn more about the program itself and perhaps decide that it is something for you.
If you want to check out the program right away then here is a link to the product page on kinobody.com.
What Is The Kinobody Superhero Bulking Program?
The Superhero Bulking program is a detailed workout and nutrition program for building muscle.
The program is intended for intermediate to advanced lifters.
This is because the program is constructed in a way that probably makes better sense if you already have a good amount of strength and muscle size.
The program is focused on very heavy lifting and has different phases.
It uses a 3-day split and instructs only going to the gym 3 days per week. I will estimate each session to take around 1 hour and 15 minutes.
Like the other Kinobody courses, this program is designed with the purpose of transforming your body in a specific way.
In this case to make you impressively big and powerful like a SUPERHERO!
The exact physique type that this transformation has in mind is the physique of Hollywood actors in the popular superhero movies.
These are actors such as:
– Henry Cavill in Superman
– Chris Evans in Captain America
– Chris Hemsworth in Thor
All these men have incredible physiques when appearing in the movies and only very few people ever get to such “muscular development”.
The reason being the difficulty and time-investment that is necessary to achieve a body like that.
However, if you follow this program and commit to it you should be able to get here faster, with much less hassle and perhaps even more important you won’t have to second guess yourself whether what you are doing is right or not.
The program is proven by countless of people to work very well.
If you know about the other Kinobody courses, the Superhero Bulking Program is meant as the next step after the Greek God Program.
You can check out my review of the Greek God Program here.
Who Is Greg O’Gallagher
Greg O’Gallagher is a young and very popular man in the online fitness space.
With his brand Kinobody, he has made several great fat loss and muscle-building programs for men.
I am a big fan of Greg and his Kinobody courses.
I would recommend his courses to anyone who is interested in building an awesome body.
A body where you can be equally proud of how strong, powerful and exceptionally good-looking you have become.
If you want to know more about Greg you can read my Ultimate Kinobody Review.
The program itself together with the bonuses (which are many) are hosted on an online platform called Teachable.
I think Teachable is a good platform. Access and navigation are both super simple and you can access it from anywhere.
Upon purchase of the program, you receive immediate access.
The main program is divided into different sections covering the kind workouts you will be doing and why, how to set up your nutrition and measuring your progress.
All the exercises routines are explained well and illustrated by Greg in many different videos.
Greg does a great job of explaining everything well in the program. He explains all the different ideas and concepts in detail but with laymen terms.
As mentioned the program also comes with many bonus guides and FAQ Materials. As of March 2018, these include:
- A cardio guide
- Workout routine with a focus on legs
- Workout routine focusing on mastering the shoulder press
- A guide on muscle building and expectations
- Excel fitness tracker
- An audio guide on getting the Hollywood type body
- An audio guide on dating
- A webinar presentation on having great sex
- A clothing style guide and outfit ideas
With the program also comes access to a private forum and it is also useful.
How It Works
The Superhero Bulking Program works by combining a smart nutrition protocol together with mostly very heavy weight training but with few working sets.
The nutrition approach is essentially a lean bulk where you cycle calories while also doing intermittent fasting every day. This has proven to work very well for many people!
If you want to know more about lean bulking you can also get my Awesome Nutrition Guide for free. There is a signup below.
In this respect, the program is quite similar to the Greek god program. But there are some subtle differences in the nutrition which make a big impact on the results.
Regarding the workouts, the program focuses on compound lifts and uses an interesting and varying reps and sets scheme.
These changes throughout the different phases of the program. In weight training terms this is referred to as periodization which is proven to provide better results in both strength and muscle gain.
In terms of the actual lifts, the program instructs lifting very heavy but with a relatively low amount of total work.
To put this in weight training terms the program is very high regarding intensity but low volume. If you want to learn more about these technical terms I have written a complete guide on weight training for beginners.
By focusing on lifting very heavy, it is possible to get a great stimulus to the muscles that promote growth even though you are not performing many working sets.
In other words, it enables you to become incredibly strong and muscular without having to spend a lot of time in the gym. Training 3 days per week for about one hour is enough for rapid muscle growth.
Kinobody Superhero Bulking Results
Greg wasn’t kidding when he named the program name superhero bulking.
The results that people who follow the program speak for themselves.
Here are a few transformation photos I found on his Instagram account.
Obviously, I will be putting up my own photos when I have gone through the program myself.
If you want to see more awesome transformations, I suggest you go to the superhero product page on kinobody.com and scroll down a bit.
There is a bunch of amazing transformations there.
The Metrics For Measuring My Progress
As mentioned, in this series I will track and publish my progress in the program here on my website.
The metrics I will be using are my scale weight, different body measurements, fat percentage caliper, pictures and progress in key lifts.
The exact metrics are shown below together with my current numbers.
I will also be trying to gauge some harder quantifiable but important things including:
- Energy levels
- Muscle fatigue
- Mental fatigue (how excited I am about going to the gym)
- Other abnormal things I might encounter
I will also talk about nutrition adherence, although this is usually not a problem for me except for one issue. Christmas is coming up soon and it will include some overeating!
My Current Metrics And Physique
Body weight: 66 kg (this just after finishing my cut, I will likely at least gain 1 kg after normalizing and increasing calorie intake)
– Waist Circumference: 75,7 cm
– Shoulder width: 52 cm
– Chest circumference: 101,6 cm
– Arm circumference: right arm 36,5 ; left arm 35,5
– Measurements from a fat percentage caliper
– Incline Bench Press: 88 kg x 5 reps (RPT*)
– Bench press: 85 x 8 reps (RPT*)
– Standing Shoulder Press: 66,5 kg x 6 reps (RPT*)
– Weighted Pull-ups: 32,5 kg x 6 reps (RPT*)
– Biceps: cable curls 50 kg x 8 reps (RPT*)
– Triceps: weighted dips 45 kg x 6 reps (RPT*)
– Squats: n/a – haven’t squatted in very long time due to injury
The biceps and triceps are a bit off for now since I have used other exercises than in the program, but they will serve as a good indicator of where I am at currently.
*Reverse pyramid training is where you lift heaviest your first set and then drop the weight in subsequent sets. There are some variations, but I am using the Kinobody style.
A Little Bit About My Background
I have been lifting weights regularly for about 7 years now, and before that, I was running a lot and infrequently lifting weights.
However, the first 4.5 years of lifting weights were completely dominated by doing CrossFit and my heavy lifting was almost exclusively during CrossFit workouts.
Doing CrossFit was great and I learned a lot from the instructors, but for a number of reasons, it is not at all optimal for what I want out of my training.
The past 2.5 years I have been weight training with the approach or similar approach to what Greg O’Gallagher teaches. I have been using and incorporating what he teaches in the Greek God Program and his Aggressive Fat Loss Program.
As I am writing this I am completing a small cut and preparing to start eating more calories (very excited about that haha).
I have had some issues this year in my personal life and I have a big problem with old injuries in my legs, so I have lost some strength to my incline and normal bench press.
I have also lost strength and muscle in my legs this year. Because of this, I am almost sure that I will have very fast initial strength and muscle gains to chest and legs.
Are You Thinking About Bulking?
If you are already an experienced lifter and have some good amount of strength and muscle, then the Superhero Bulking Program could be the program for you!
It will drastically improve your body and physique, that is of course only if you are interested in an incredibly impressive looking superhero body!
To learn more about the Superhero Bulking Program go to the official page on Kinobody.com
I can highly recommend all the Kinobody courses and if you are not yet experienced enough to start your own superhero bulking journey yet, then there is definitely another program for you.
Additionally, you can also ask me in the comments section below and I will give you my recommendation.
If you want to know more about lean bulking you can get my Awesome Nutrition Guide for free.
You Can Also Check Out My Other Reviews:
Your Bulking Experience?
I am sharing all this information to help you out. If you have any questions or doubts about bulking, please ask them in the comments section below!
I always answer all comments fast, almost always within 24 hours.