This is the first post in a longer series that will document my process of going through the popular bulking program named Superhero Bulking Program by Greg O’Gallagher.
The purpose is to serve as a review of the program following a more interesting format than the typical review.
Not that there is anything wrong with the typical review format, I both read and write them myself.
I just think that actually reading about my experience as I follow the program could be more helpful to you.
In this review I am going to cover:
- The program in-depth
- How I am going to track my progress and a bit about my background
- How you get the program with a 20 USD discount (no shady stuff)
To skip directly to the part about the discount, just scroll all the way down…
Affiliate disclosure: this review contains affiliate links. At no additional cost to you, I may earn a commission if you buy.
What I Hope You Get Out Of This
The main idea is that you will be able to follow my progress as I go through the program. Hopefully, I will gain some awesome strength and muscle without too much fat 😉
You will be able to get some insights into what a well-constructed bulk looks like and what to expect.
A bulk / lean bulk refers to purposely eating a surplus of calories for an extended period in order to build muscle. In my case, it is going to be 8 months.
By following my bulking journey you will also learn more about the program itself and perhaps decide that it is something for you.
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 heavy lifting and has different phases.
It uses a 3-day split and instructs 3 lifting days per week. I would 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 this case, you will end up looking impressively big and powerful like a SUPERHERO!
To give you some examples that Greg likes to use:
- 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”.
I would argue that the reason is 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 there faster and with less “hassle”. 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 and there are MANY recorded success stories.
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 learn more about that 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, I suggest you check out this article.
Maybe this guy looks more like a “supervillain”, but he got the body right 🙂
What You Get For Your Money
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. Check it out here.
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 Transformations
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.
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)
Superhero physique is not quite there yet
- 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
- Pictures
- 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!
By the way, I can highly recommend all the Kinobody courses and if you are not yet experienced enough for the superhero program, then there is definitely another program for you.
You can check out my review of the Greek God program by clicking here.
Additionally, you can also ask me in the comments section below and I will give you my recommendation.
Click Here To Read Part Two Of My Bulking Journey
How To Save 20 USD Using The Survey
If you are convinced that the superhero bulking program is for you, here is how you can start right away while saving 20 USD.
And don’t worry, there is no shady stuff involved.
It simply involves using the so-called physique survey on the official website.
The survey contains a few questions that are designed to provide you with the program that best fits you.
After completing the survey, your “reward” is a 20 USD discount.
Follow this link to go to the survey (new browser tab).
- Select male
- Chose any age
- Click “I have low levels of body fat (…)”
- Chose “My main goal is maximizing LEAN MUSCLE GROWTH (…)”
BOOM! And that is how you save 20 USD! By the way, there is also a 30-day money back guarantee.
FAQ
Q: Can you send me the superhero bulking program pdf for free?
A: How about supporting good work? Greg put in a ton of hard work and a lot of trial and error when he wrote this program. Essentially, he simplifies a lot of advanced workout concepts for you making your life easier. If you think the price is too high there are other great free workout programs.
I can recommend you check out Rippedbody.com.
Q: Superhero bulking program results – what can be expected?
A: As you progress in your fitness journey and become stronger and build more muscle things eventually start slowing down. Your growth rate will slow down! Because of that, you can’t expect the same level of dramatic changes as the Greek god program.
However, following the program as good as you can, while taking both your nutrition and sleep seriously, this might just be the thing that takes your body from awesome to superhero-badass-awesome 🙂
Hey Marcus!
Nice article, it’s a good read. I have a question regarding the superhero bulking program. I got the program 3 weeks ago and I’ve been following the workouts ever since. However, I’m starting as a beginner in body building and gaining muscle. I have a skinny build, low body fat and my abs are visible. What I did not know before getting the program is that it’s the final phase of the kinobody programs… I went to the website and did the quiz and i ended up having the superhero bulking program so I just went with it.. so yeah, I’m quite confused and I’m not sure what to do next…
If you can help me with this, it’ll be much appreciated.
Thank you!
Nick
Thanks Nicholas. I appreciate that!
I would be happy to help you out. As a beginner, I would recommend that you go with another workout program than the superhero bulking program.
But I can completely understand why you end up with that program because of his quiz. Honestly, I think this is one of the issues with that quiz. However, their customer support is usually quite good and you are definitely not the only one who has picked up a wrong program. So, what I would suggest you to do first is simply ask them if you can swap the program with the Greek god one.
Just explain your situation and I think it shouldn’t be a problem.
If it doesn’t work out you can reach out to me again and I will suggest you something else you can follow for perhaps 6 months – 1 year. Then you can do the superhero program after that:)