Imagine this.
It’s August. You’ve got 3 months to transform.
Not just to lose fat.
Not just to “look better.”
But to build a physique that looks like it belongs on the big screen.
Movie star shape.
What do you do?
Here’s exactly what I’d do (and what I am doing).
I follow the Troy Protocol.
(NEW) We just added the Troy Protocol to the Kino App.
It’s inspired by Brad Pitt in Troy, arguably the perfect physique.
Lean. Powerful. Chiseled. Masculine.
Not emaciated like Fight Club. Not bulky and bloated. Just pure Greek god energy.
And here’s the method:
You train on an 8-day split (although we do have a 7-day split option if you want to train on a weekly schedule).
• Upper body every 4 days
• Lower body every 4 days
This keeps your body in a constant state of growth and recovery.
I call this “Peak Response Training” and it is a major reason why the Troy Protocol is so effective.
You’re hitting every workout at the peak of your recovery, allowing you to lift heavier and trigger more muscle growth compared to the standard weekly splits.
Shoulders, chest, arms, legs.
All optimized to grow in perfect symmetry.
We built the Troy Protocol into the Kino App, and it’s been exploding.
People are obsessed with it.
Each of the four workouts has one of the key lifts.
• Incline dumbbell press
• Bulgarian split squats
• Weighted chin-ups
• Romanian deadlift
Each workout you have your key lift followed by accessory movements to carve a Greek god physique.
Then when you plateau?
You swap exercises to keep progressing.
The app guides you through it step-by-step.
And when you dial in your calories and protein (recomp, cut, or maintenance),
you start morphing into the look of a movie star.
Not just lean.
But elite.
My own brother Rory was on and off with his training.
Now, because of the Kino App, he’s locked in.
It turns your workouts into a video game.
PRs, levels, clear progress.
It’s addicting.
It works.
*And in September, we’re releasing the new Shred 60 Protocol in the app, for those who want to push to that shredded, cover-model level.
So the Kino App is now stacked with the best programs.
- Greek God Program
- Warrior Shred Program
- Thor Workout
- Troy Protocol
- Shred 60 (next month)
Your entire transformation blueprint in one place.
This is it. All my best programs, custom calorie and protein tracking, exercise video tutorials, and a system that logs every PR to keep you progressing.
The Kino App takes all the guesswork out of building a movie star physique.
Stop trying to piece it all together.
Get the complete, proven system and start your transformation today.
Talk Soon,
Greg O’Gallagher
P.S.
For obvious reasons this intense routine works extremely well eating around maintenance…
