THE SUPERSTAR MODEL PROTOCOL

To develop a "leading man" physique—defined by broad shoulders, a dense upper chest, and a razor-tight waist—optimized for both the lens and high-performance sports like surfing and snowboarding.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Hanging Leg Raise

Stability Ball Knee Tuck

Decline Sit Up (Weighted)

Upper Chest & Arms

Cardio 30–45 mins at a 3.0–5.0 incline. This burns pure fat without building "bulky" leg muscle.

Incline Walking

Stretching

Active Recovery & Mobility

Pull-Up (Weighted)

Military Press (Barbell)

The V-Taper Specialist

Incline Bench Press (Dumbbell)

Face Pull

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Hammer Curl (Dumbbell)

The Profile & Legs

Reset.Add weight to every exercice. 5lbs for every exercice, except for DB Fly and DB Curl (+2.5lbs)

Reset. Add weight to every exercice. 5lbs for every exercice, except for DB lateral raises (+2.5lbs)

Reset. Add weight to every exercice. 5lbs for every exercice. Hip Thrusts +10lbs. Hammer curls +2.5

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