If I lost it all and had just four months to gain back 10 pounds of dense, physique-changing muscle.
This is the exact blueprint I’d use.
It’s called the TROY Protocol, the most efficient, aesthetic-driven method to transform your physique from solid to cinematic.
Here’s the 6-step attack plan:
Step 1: Peak Response Training (Every Other Day)
Train every other day, rotating Upper/Lower body splits.
• Upper A
• Lower A
• Upper B
• Lower B
Repeat
This hits each muscle group every 4 days, the ideal window for hypertrophy where growth compounds without blunting recovery.
Step 2: The Key Lifts That Reshape Your Physique
Focus on the lifts that change your structure.
Main Lifts: Incline Press (upper chest), Weighted Chin-Ups (V-taper), Overhead Press (shoulder width), and Bulgarian Split Squats (athletic legs). We strategically add accessory work like curls and raises to complete the look.
Step 3: Low Volume, Maximum Tension
You’re training every 4 days, so you don’t need crazy volume.
Just 2-3 focused sets per muscle group, pushing for strength progression. We chase a growth signal, not fatigue.
Step 4: Strategic Trap Work (The Cinematic Secret)
On leg days, we add targeted trap work.
Traps are a cinematic secret: they give you that powerful presence that ties your whole upper body together.
Step 5: Eat Smart to Gain Muscle, Not Fat
We aim for a slight surplus to fuel growth without fat gain.
- Calories: Goal body weight (lbs) × 15
- Protein: 0.8g per lb of goal body weight
Step 6: The Hero Stack – The Natural Accelerator
This speeds up your results.
The Hero Stack is engineered to optimize your hormonal environment, recovery, and performance.
- Kino Mojo: Skyrockets Free T to fuel muscle growth, drive, and recovery.
- Kino Gains: Adds dense, bloat-free muscle and strength with Creatine HCL + Betaine. You’re halfway to 10 lbs of mass right here.
- Kino Nitro: Insane blood flow for better pumps, nutrient delivery, and enhanced T-utilization.
- Kino Octane: Clean energy and laser focus for killer workouts.
The Final Objective: Strength Drives Size
This whole protocol is built around one principle: if you add 30 pounds to your key lifts, your physique has no choice but to grow.
This 4-month protocol, fueled by the Hero Stack, is the fastest path to adding 10 lbs of lean, dense muscle.
How to Get the TROY Protocol + Hero Stack
This is my most powerful muscle-building system, and I don’t sell it separately.
The full TROY Protocol, the 4-month training blueprint, the exact nutrition framework, and all the elite strategies are yours for FREE when you subscribe to the Hero Stack.
Subscribing ensures you have the consistent fuel to match your consistent training, leaving no gains on the table.
This isn’t just a workout plan; it’s the complete, synergistic system to build your ideal physique.
Unlock the Full TROY System: Subscribe to the Hero Stack Now
Talk Soon,
Greg O’Gallagher
