Hollywood Workouts (2026)

01/05/2019

Physique Standards & The #1 Mistake of Top Fitness Models⁣
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💪 A huge mistake a lot of the best natural fitness models have made is that they get to a point where they look really good but it’s for them and they want to keep growing (past their natural limits).⁣
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💪‘Naturally’ they grow frustrated, impatient and expectantly, turn to drug use. And they trade their great looking, natural physique for a drugged up body.⁣
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What Is The Ideal Body Fat Percentage?⁣
Anywhere between 6-10% body fat for maximum aesthetics.⁣
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Cut – 9-10% body fat⁣
💪 9-10% body fat is a good looking level of leanness. Generally speaking, people will consider you to be in great shape. Your body and face will take on a much leaner and more angular look.⁣
💪 Over 10% body fat and a lot of your muscle will be blurred from fat. The quickest way to look amazing is to get your body fat to 10% or less.⁣
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Chiseled – 8% Body Fat⁣
💪 8% body fat is really the bench mark for the Hollywood physique. That’s where you’ll have very visible muscle definition, slim waist and chiseled face. At this body fat percentage, your abs pop and look down right amazing.⁣
💪 Leaning down isn’t always enough to reveal an amazing six pack, you have to incorporate some type of v line abs workout into your routine, to really develop a great and powerful core.⁣
💪 Fasting, training three days per week, and hitting a good balance of proteins, fats and carbs from satiating foods, will keep you extremely satisfied and solid social life at 8% body fat.⁣
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Shredded – 6-7% body fat⁣
💪 Getting to 6-7% body fat is where you’ll look amazing for photoshoots and on video. It’s very low and probably not somewhere that you want to be all year round.⁣
💪 Testosterone, training performance and muscle building potential may be comprised at the 6-7% mark.⁣
💪 Below 6% body fat is not healthy and it looks completely overdone.⁣
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29/04/2019

How To Build Up To A 100 LB 🦸🏼‍♀️⁣
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💪🏻 Less is more. ⁣
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Working out only 3 times per week on non-consecutive days (think, Monday, Wednesday, Friday) allows for complete central nervous system recovery, which is the powerhouse behind your muscles lifting the weights.⁣
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💪🏻 Exercise rotation.⁣
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The fact of the matter is, we will all hit plateaus sooner or later. If this weren’t the case, we’d all be hitting insane weight in the gym in a matter of months.⁣
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💪🏻 Reverse Pyramid Training (RPT). ⁣
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By starting with your heaviest set first, you’re recruiting maximal muscle fibers while fresh. ⁣
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Then when you drop the weight, you’ll have more muscle fiber recruitment than working up to heavier weights, which allows you to still exert maximum force and effort while adding a rep or two, even though you are becoming fatigued.⁣
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Building an amazing physique ultimately comes down to getting very strong on the key movements (seated dumbbell shoulder press being one of them) and maintaining low body fat.⁣
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26/04/2019

Michael B. Jordan’s is challenging and rewarding. You will in the correct proportions with consistent effort.⁣
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Jordan’s body-fat percentage is hovering somewhere between 8-10 percent, which helps to surface and showcase the actor’s musculature in a classically Hollywood fashion.⁣
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Week 1⁣
Monday: Workout A⁣
Wednesday: Workout B⁣
Friday or Saturday: Workout A⁣
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Week 2⁣
Monday: Workout B⁣
Wednesday: Workout A⁣
Friday or Saturday: Workout B⁣
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Workout A: Chest, Back and Shoulders⁣
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💪🏻 Incline Barbell Press: 3 sets — 4-6, 6-8, 8-10 (reverse pyramid)⁣
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💪🏻 Standing Barbell Press: 3 sets — 4-6, 6-8, 8-10 (reverse pyramid)⁣
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💪🏻Flat Bench Press: 3 sets — 4-6, 6-8, 8-10 (reverse pyramid)⁣
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💪🏻 Seated Cable Row: 4 sets — 12, 10, 8, 6 (standard pyramid)⁣
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💪🏻 Lateral Raises: 4 sets — 12, 10, 8, 6 (standard pyramid)⁣
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Workout B: Biceps, Triceps and Legs⁣
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💪🏻 Weighted Chinups: 3 sets — 4-6, 6-8, 8-10 (reverse pyramid)⁣
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💪🏻Barbell Front Squats: 3 sets — 4-6, 6-8, 8-10 (reverse pyramid)⁣
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💪🏻Tricep Rope Pushdowns: 4 sets — 12, 10, 8, 6 (standard pyramid)⁣
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💪🏻Hammer Curls: 4 sets — 12, 10, 8, 6 (standard pyramid)⁣
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💪🏻 Pistol Squats: 3 sets of 6-10 reps each leg⁣
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24/04/2019

Body genetics are sort of the pink elephant in the room when it comes to health and fitness goals- you don’t want to admit they matter and you don’t want to sound like you’re making excuses. But you constantly find yourself wondering what you do and don’t have control over.⁣
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Simply put, the exact influence of genes on your physique is not absolute; we know they play a role but they do not have to be your fate.⁣
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23/04/2019

How to Build Huge Shoulders: Heavy Overhead Pressing
✅ Get really strong at overhead pressing (reverse pyramid style)
✅✅ Get in a lot of volume on lateral raises (rest pause style)

Strength Standards
💪🏻 Decent – 0.7x bodyweight for 5 reps
💪🏻 Good – 0.8x bodyweight for 5 reps
💪🏻 Warrior – 0.9x bodyweight for 5 reps
💪🏻 Greek God – 1x bodyweight for 5 reps
💪🏻 Superhero – 1.1x bodyweight for 5 reps

▶︎ The level is where your shoulders will really start to stand out! level, people will ask if you’re taking drugs or they’ll just assume you have some crazy genetics!

▶︎ If you get to the level, well dammit, you may just be a walking superhero 🦸🦸, because that’s some world class strength.

https://kinobody.com/workouts-and-exercises/how-to-get-big-shoulders-without-steroids/

19/04/2019

hit theaters in January of 2019, and the film’s star, , is in absolutely amazing shape.

➡️ This workout routine will comprise of just two workouts. One workout we will be hitting the chest, shoulders and triceps.
➡️ The other workout, we will be hitting the back, biceps and legs.
➡️ You will be working out three times per week, alternating between Workout A and Workout B.

Week One
✅ Monday: Workout A
✅ Wednesday: Workout B
✅ Friday: Workout A

Week 2
✅ Monday: Workout B
✅ Wednesday: Workout A
✅ Friday: Workout B

Workout A: Chest, Shoulders and Triceps
💪🏻 Incline Barbell Press: 3 sets – 4-6, 6-8, 8-10 (reverse pyramid)
💪🏻 Standing Barbell Press: 2 sets – 6-8, 8-10 (reverse pyramid)
💪🏻 Machine Flat Bench Press: 4 sets – 12, 10, 8, 6 (standard pyramid)
💪🏻 Lateral Raises: 4 sets – 12, 10, 8, 6 (standard pyramid)
💪🏻 Triceps Rope Pushdowns: 4 sets – 12, 10, 8, 6 (standard pyramid)

Workout B: Back, Biceps and Legs
💪🏻 Weighted Pullups: 3 sets – 6-8, 6-8, 6-8 (reverse pyramid)
💪🏻 Seated Cable Rows: 4 sets – 12, 10, 8, 6 (standard pyramid)
💪🏻 Barbell Front Squats: 3 sets – 6-8, 8-10, 10-12 (reverse pyramid)
💪🏻 Romanian Deadlifts: 3 sets – 10-12, 10-12, 10-12
💪🏻 Dumbbell Hammer Curls: 3 sets – 6-8, 6-8, 6-8 (reverse pyramid
💪🏻 Cable or Machine Curls: 4 sets – 12, 10, 8, 6 (standard pyramid)

https://kinobody.com/workouts-and-exercises/jason-momoa-aquaman-complete-workout-routine/

18/04/2019

How to Lose Fat and Gain Muscle #💪🏻💪🏻💪🏻

How do you Lose Body Fat?
No calorie deficit, no weight loss. Period.

Even though you’re in a calorie deficit, you still need to ensure you are getting in enough nutrients, sufficient protein (.7g – .8g per pound of body weight) and a balance of fats and carbs.

Carbs support:
✅ cognitive function
✅ mood
✅ sleep
✅ testosterone
✅ training performance.
✅ Most importantly, eating plenty of fats and carbs is going to keep you feeling full and satisfied with your diet.

How do you gain muscle?
✅ Have a progression model in place
✅ Don't go through your workouts without a purpose and expect to see results
✅ Get stronger on a handful of key exercises
✅ Use microplates which allow for small strength increases each and every workout
✅ focus on a lagging body part while cutting

To recap, make sure you are:
➡️ Eating in a calorie deficit
➡️ Getting in sufficient protein and a balance of carbs and fats
➡️ Progressing in your workouts

https://kinobody.com/diet-and-nutrition/build-muscle-lose-fat/

15/04/2019

How to Achieve the - Diet Edition

What is the Warrior Physique? #💪🏻
The warrior physique standards entail having a trifecta of strength, definition, and proportion. To achieve such a condition you need to master eating at a caloric deficit and building a great deal of strength.

What Does it Take?
⭐️An Effective Strategy
⭐️Dieting below the set point
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⭐️ Intake
⭐️Fats and Carbs
⭐️Food Choices
⭐️Refeed Days

https://kinobody.com/diet-and-nutrition/warrior-physique-diet/

12/04/2019

Chris Pratt Guardians of the Galaxy Workout #💪🏻

Parks and Recreation star, Chris Pratt, did an awesome job getting in great shape for his role of Peter Quail, in Guardians of the Galaxy.

Workout A
Barbell Bench Press: 3 sets RPT
Incline DB Bench Press: 3 sets RPT
Cable Rows: Rest Pause
Incline DB Curls: 3 sets RPT
Bent Over Flyes: Rest Pause

Workout B
Barbell Squats: 2 sets RPT
Deadlifts: 1 set x 3-5 reps
Leg Extensions: 2 sets RPT
Leg Curls: 2 sets RPT
Calf Raises: Rest Pause

Workout C
Seated DB Shoulder Press: 3 sets RPT
Weighted Pull-ups: 3 sets RPT
Incline DB Flyes: Rest Pause
Rope Push Downs: Rest Pause
Lateral Raises: Rest Pause

RPT = . Please see Kinobody article on Reverse Pyramid Training
For Rest Pause please see Kinobody article on Rest-Pause Training

https://kinobody.com/workouts-and-exercises/chris-pratt-workout-plan/

11/04/2019

The - The 🔑 to Perfect Leanness
⭐️ Forget about body fat percentage. Let go of it completely.
⭐️ Integrate a much more effective and reliable tool for tracking leanness.

How to Calculate Adonis Belt Measurement:
💪🏻 For a solid lean and , you want to get your waist measurement (taken at bellybutton level) to around 44-45% of your height.

What Should You Do?
🗺 Find out where you are right now.
⭐️ Maybe you have a few inches you need to drop off your waist, that should be your first priority, before even thinking about .
⭐️ Maybe, you may have a slim waist but you may be 10 or 20 lbs below your ideal weight. In this case, you’re going to want to focus on lean bulking – gaining size and holding that perfect measurement.

The Key to a Taut Waist:
🧙‍♂There are no magical techniques to achieving a taut waist, or what I like to refer to as the ‘Adonis belt’.
⭐️ Having a slim waist comes down to getting to a . This is through proper nutrition and intermittent fasting.
⭐️ When you eat to strip off any and all excess fat, you will create the ‘Adonis belt’.

How to Eat for a Taut Waist:
☕️ Black coffee in the morning, couple pieces of fruit 🍎, big servings of beef 🥩, lots of veggies 🥦 and pounds of delicious potato 🥔 wedges (all while holding a calorie deficit).

https://kinobody.com/workouts-and-exercises/the-adonis-belt/

08/04/2019

How Actors Lose Weight for Movie Roles:

It's no secret that actors adopt low-calorie diets.

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Dangers of Extreme Dieting:

️⬇️ Always Hungry

️⬇️ Plummeting S*x Drive

️⬇️ Muscle Loss

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⭐️ Instead, try aggressive dieting.

️⭐️ Cap your calorie deficit at 700-1000 calories below maintenance.

️⭐️ The extra 500 calories will make a big difference in your quality of life.

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What These Extra Calories Do:

️ ⬆️ satisfaction

️ ⬆️ training

️ ⬆️ sleep

️ ⬆️ s*x drive

️ ⬆️ muscle retention

09/02/2019

GAL GADOT WONDER WOMAN WORKOUT ROUTINE⁣
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Gal Gadot got into fantastic shape for the movie Wonder Woman. ⁣
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She’s toned, fit, absolutely capable and she’s holding a really nice level of muscle development while still looking s*xy, feminine and yes, powerful. ⁣
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In order to portray a superhero she was required to strength train to build the ideal body. ⁣
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This meant putting on muscle on her legs and butt specifically and developing muscle primarily through her shoulders and back (areas that would be visible in her outfit). ⁣
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Now interestingly enough, when actors get ready to play bad ass characters, it isn’t just about achieving a specific look. It also comes down to building the attributes and physique development that that character would require.⁣
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Gal Gadot needed to be able to train with and handle a shield and sword and bow and arrow.⁣
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This meant a great deal of muscle strength and tone in the shoulders, arms, back and core - as well as strong and powerful legs and glutes for sprinting and jumping. ⁣
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Therefore the workout to achieve her body type needs to address this specifically. I’ve been helping quite a few women achieve bodies very similar to hers and the results are pretty damn fantastic. ⁣
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Above is the workout you can do to achieve her body shape. ⁣
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WORKOUT NOTES⁣
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For the sets and reps, I recommend doing two warm up sets of each exercise. Start with a light weight. ⁣
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Then go a little heavier for you second warm up set. Then pick a weight you can do for the prescribed rep range. ⁣
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Once you can do the top end of the rep range, then increase the weight the next week. Rest between sets should be about 2 minutes throughout.⁣
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Example of what I mean:⁣
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If you can lift 25 lbs dumbbells, start with 15 lbs for 10 reps, then 20 lbs for 10 reps, then 3 sets of 25 lbs⁣
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PS: If you’re a guy and any woman in your life is looking for a great workout routine, share this with her! This is a great place to start.⁣
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# @ Hollywood

Hollywood Workouts