Kinobody: The Blueprint

Description
Four Workout Splits Routine: [Workouts A-D]
4-7 Days/Week Routine Depending on your time
Workout Each Upper Body muscle up to 2x a week
24 Sets per day (less than an hour)
Two Main Muscle Groups per day
Superset all exercises in pairs.
15 seconds to switch exercise in that superset
90-120 rest periods between supersets
999 Reps = Till Failure
Double Progression: Reps & Weights
Reverse Pyramid Training (4 REP Max, 6, 8)
Muscle Gain = 10-15% Caloric Surplus from maintenance
***More Details Below***

Introduction:
He recommends different exercises and at different stages of type of physic. His Blueprint PDF shows you routines for Base Development, Greek God, and
Superhero Physic. I simply took his approach and recommended exercises and created my own routine. It deviates substantially from his methods. But still uses
Reverse Pyramid Training.

Reverse Pyramid Training

1st Set: 4-6 REP MAX
2st Set: 6-8 REP MAX
3rd Set: 8-10 REP MAX

Your Goal is to start finding your 4 REP MAX for a given exercise. Once you find it that will be your next session first set [4 REP MAX]. Every Session you try to
increase the REP to the max allowed range show above for a given set. Once you reach the max rep for a given set its time to increase the weight on your next
session. For example my first set I did 100 lbs 6 reps I know the weight is manageable and time to add more resistance next session I do this exercise 1st set.
Each set progression is independent, therefore you can be making progress in the # of reps or weights for 2nd and/or 3rd set but still be stuck at your 1st set
weight and rep.

All rep ranges are till failure, so if you can do more reps in a set range you need to increase the weights and the resistance.

Abs:
I do abs almost daily, mainly during the resting times in between supersets. So that my 90 seconds rest are active rest. During this times I only do body weight abs
exercises like Hanging Leg/Knee Raises, plank, and others. However only on Thursdays do you do weighted abs exercises as seen in the program. This is done to
add size to your abs, while the others are done to add definition.
Monday Workout A: Biceps & Triceps
Muscle Exercise Name Timer Reps Sets
Back Chin Up 15 sec 99,99,99 3

Triceps Bench Dip 90 sec 99,99,99 3

Biceps Dumbbell Alternate Incline Curl 15 sec 4,6,8 3

Triceps Cable Rope Overhead Triceps Extension 90 sec 4,6,8 3

Biceps Dumbbell Alternate Hammer Curl 15 sec 4,6,8 3

Triceps Dumbbell Decline Triceps Extension 90 sec 4,6,8 3

Biceps Cable Close Grip Curl 15 sec 4,6,8 3

Triceps Cable Rope Triceps Pushdown 90 sec 4,6,8 3

Tuesday Workout B: Back & Chest
Muscle Exercise Name Timer Reps Sets Track
Back Pull Ups 15 sec 99,99,99 3

Chest Bench Pushups 90 sec 99,99,99 3

Chest Dumbbell Incline Bench Press 15 sec 4,6,8 3

Back Cable Standing Row 90 sec 4,6,8 3

Chest Dumbbell Bench Press 15 sec 4,6,8 3

Back Cable Straight Arm Push Down 90 sec 4,6,8 3

Chest Dumbbell Incline Fly 15 sec 4,6,8 3

Back Close Grip Reverse Lat Pull Down 90 sec 4,6,8 3

Wednesday Workout C: Shoulders & Traps
Muscle Exercise Name Timer Reps Sets Track
Shoulders Barbell Standing Military Press 15 sec 4,6,8 3

Shoulders Barbell Shrug 90 sec 4,6,8 3

Shoulders Dumbbell Lateral Raise 15 sec 4,6,8 3

Shoulders Dumbbell Shoulder Shrug 90 sec 4,6,8 3

Shoulders Dumbbell Bent Over Delt Raise 15 sec 4,6,8 3

Shoulders Cable Rope Face Pull 90 sec 4,6,8 3

Shoulders Dumbbell Alternate Incline Front Raise 15 sec 4,6,8 3

Shoulders Cable Rope Trap Raise 90 sec 4,6,8 3

Thursday Workout D: Legs & Abs
Muscle Exercise Name Timer Reps Sets Track
Upper Legs Kettlebell Pistol Squat 15 sec 99,99,99 3

Abs Hanging Leg Raise 90 sec 99,99,99 3

Upper Legs Dumbbell Lunges 15 sec 4,6,8 3

Abs Cable Crunch 90 sec 4,6,8 3

 Back Barbell Romanian Deadlift 15 sec 4,6,8 3

Abs Cable Wood Chops 90 sec 4,6,8 3

Lower Legs Dumbbell Standing Calf Raise 15 sec 4,6,8 3

Abs Cable Reverse Wood Chops 90 sec 4,6,8 3

Friday Workout A: Biceps & Triceps
Muscle Exercise Name Timer Reps Sets Track
Back Chin Up 15 sec 99,99,99 3

Triceps Bench Dip 90 sec 99,99,99 3

Biceps Dumbbell Alternate Incline Curl 15 sec 4,6,8 3

Triceps Cable Rope Overhead Triceps Extension 90 sec 4,6,8 3

Biceps Dumbbell Alternate Hammer Curl 15 sec 4,6,8 3

Triceps Dumbbell Decline Triceps Extension 90 sec 4,6,8 3

Biceps Cable Close Grip Curl 15 sec 4,6,8 3

Triceps Cable Rope Triceps Pushdown 90 sec 4,6,8 3

Saturday Workout B: Back & Chest
Muscle Exercise Name Timer Reps Sets Track
Back Pull Ups 15 sec 99,99,99 3

Chest Bench Pushups 90 sec 99,99,99 3

Chest Dumbbell Incline Bench Press 15 sec 4,6,8 3

Back Cable Standing Row 90 sec 4,6,8 3

Chest Dumbbell Bench Press 15 sec 4,6,8 3

Back Cable Straight Arm Push Down 90 sec 4,6,8 3

Chest Dumbbell Incline Fly 15 sec 4,6,8 3

Back Close Grip Reverse Lat Pull Down 90 sec 4,6,8 3

Sunday Workout C: Shoulders & Traps
Muscle Exercise Name Timer Reps Sets Track
Shoulders Barbell Standing Military Press 15 sec 4,6,8 3

Shoulders Barbell Shrug 90 sec 4,6,8 3

Shoulders Dumbbell Lateral Raise 15 sec 4,6,8 3

Shoulders Dumbbell Shoulder Shrug 90 sec 4,6,8 3

Shoulders Dumbbell Bent Over Delt Raise 15 sec 4,6,8 3

Shoulders Cable Rope Face Pull 90 sec 4,6,8 3

Shoulders Dumbbell Alternate Incline Front Raise 15 sec 4,6,8 3

Shoulders Cable Rope Trap Raise 90 sec 4,6,8 3