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Sculpting a Model PhysiqueProgram GuideBy Matt Dustin, BS, CSCSCopyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
IntroductionHey there! Welcome to Sculpting a Model Physique 5! As the name implies,this is the fifth time Iʼve run this class, each time tweaking it a little more. Thefirst time we ran this class, we had about 50 people in it - this is definitely asmaller group, but that just means more attention for everyone.The purpose of this book is to simply introduce the program, and make sureeveryone is set on how things run - workouts, communication, nutrition,supplementation, check-ins, all that.Before we get started, I want to introduce myself, as some of you may havesimply stumbled upon my Fitocracy page without really knowing who I am.Iʼll be completely honest - this is the exact same introduction letter that goesinto the beginning of my paid programs, so I re-posted it here for you all tosee. The course runs similarly to a guided program, with tons of interactionalong the way, so most of this is still applicable.My name is Matt Dustin. Yes, Dustin is my last name; it confuses everyone. Iʼvebeen a personal trainer since early 2011, and in that time Iʼve learned a thingor two. My fitness journey began when I entered college, which was preciselythe time I stopped playing competitive sports full time. For me that wasearning my black belt in Tae Kwon Do, and playing 8 years of year-roundbasketball.You know the story - start college, eat food, drink, get fat. I started workingout for the first time when I was around 19, trying to get back in shape, andto say it went poorly would be an understatement. I attempted to bench press95 pounds, got pinned under the bar in a crowded gym, and avoided the gymcompletely in the following months.Fast forward a few years. I had fallen in love with training, read everything Icould about the topic, and decided to pursue it for a living. So, three yearsinto business school, I made the careless brilliant decision to switch majorsCopyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
completely, transfer to a new school, and pursue my degree in ExerciseScience. This was in 2009, and I never looked back.Today, Iʼve accomplished a few things. While I was earning my degree inExercise Science, I simultaneously interned at Under Armourʼs gym inBaltimore, MD - pretty cool if I do say so myself. Iʼve worked at various gymsover the years, training athletes of all levels, office workers, fitness andlingerie models, and even a Hollywood actor.Here are just a few of the client transformations and photo results that Iʼm soproud of. My clients work very hard; all I do is provide the guide and programto follow. Hats off to them for making me look good.Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
While some of this training was in person, these days I run a thriving onlinecoaching business as well, which allows me to work with clients around theworld.In addition to training, I write for a bunch of places. My first full-length bookwill be released in May of 2016, through Adams Media, but you may haveread my work in places like Bodybuilding.com, BroBible, EliteFTS, Muscle &Strength, or many more places.Having a background in sports, Iʼm passionate about training forperformance. However, I also love bro-training. My first gym I worked at wasthe local bodybuilding gym, where all the competitors trained, so I have agreat deal of experience training for pure aesthetic goals.This is where The Athletic Physique was born. My desire to bridge the twoworlds. Performance training, and training for pure looks - I believe you cando both. No longer do you have to choose one or the other.With this manual, youʼll learn how to train for strength, performance, and looklike a fitness model doing it. Youʼll also learn how to eat and supplement tosupport your performance and remove unwanted body fat, revealing yourbest body ever. We train for show AND go.I canʼt wait to get started, and I hope you enjoy the journey.Matt Dustin, CSCSB.S. Exercise Science, Towson UniversityNSCA Certified Strength and Conditioning Specialist (CSCS)NASM Certified Personal Trainer; Corrective Exercise Specialist (CPT, CES)Precision Nutrition Level 1 Coach (PN1)Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
PS - Before we dive in, please connect with me on Facebook andTwitter. That's the best way to stay in touch.Before we begin, a disclaimer:You must get your physicianʼs approval before beginning thisexercise program. These recommendations are not medicalguidelines but are for educational purposes only. You must consultyour physician prior to starting this program or if you have anymedical condition or injury that contraindicates physical activity.This program is designed for healthy individuals 18 years andolder only.The information in this report is not meant to supplement, norreplace, proper exercise training. All forms of exercise pose someinherent risks. The author advises all readers to take fullresponsibility for their safety and know their limits. Beforepracticing the exercises in this book, be sure that your equipmentis well-maintained, and do not take risks beyond your level ofexperience, aptitude, training and fitness. The exercises anddietary programs in this book are not intended as a substitute forany exercise routine or treatment or dietary regimen that mayhave been prescribed by your physician.Donʼt lift heavy weights if you are alone, inexperienced, injured, orfatigued. Always ask for instruction and assistance when lifting.Donʼt perform any exercise without proper instruction.Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
See your physician before starting any exercise or nutritionprogram. If you are taking any medications, you must talk to yourphysician before starting any exercise program, including MuscleGaining Secrets. If you experience any lightheadedness, dizziness,or shortness of breath while exercising, stop the movement andconsult a physician.You must have a complete physical examination if you aresedentary, if you have high cholesterol, high blood pressure, ordiabetes, if you are overweight, or if you are over 30 years old.Please discuss all nutritional changes with your physician or aregistered dietician.This publication is intended for informational use only. Matt Dustinwill not assume any liability or be held responsible for any form ofinjury, personal loss or illness caused by the utilization of thisinformation.All rights reserved. No part of this e-book may be reproduced ortransmitted in any form or by any means, electronic or mechanical,including photocopying, recording, or by any information storageand retrieval system, without the expressed written permissionfrom Matt Dustin. We have unique tracking codes embedded,designed to detect illegal distribution of this e-book and thedownload links. Do not risk breaking international copyrightinfringement laws and getting yourself in major trouble. Fines startCopyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
at 150,000 and include a possible prison sentence uponconviction.1. Training Program OverviewAlright. So. Letʼs talk about the main event - following the workoutsin this program. Itʼs very straightforward, and I canʼt imagine youʼllhave any trouble at all. If youʼre new to Fitocracy, spend some timeplaying with the workouts and learning how to track, itʼs very easyonce you figure it out.Before training, always go through your complete warm-up, whichwill be detailed shortly.So, your workouts will be straightforward in the app. If anexercise is alone, you are to complete all sets of that exercisebefore moving on. If you see a group of exercises, that is asuperset.For example, letʼs say group A has 3 exercises - which weʼll call A1A3. Youʼd do A1, move as quickly as possible to A2, then quickly toA3, before finally resting for the prescribed time. Sound good?I want all exercises to be around an 8RPE. RPE stands for rate ofperceived exertion, and measures how hard the set is, rather thanprescribing a certain weight. Everyone is at different strengthlevels, so I prefer to work with intensity rather than actual weights.RPE works on a scale of 1-10. 1 is basically zero effort, 10 is an allout, everything youʼve got attempt, that leaves nothing left in thetank.Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
So, if you finish a set of exercises, and you know you had maybeone rep tops left in the tank, that set was a 9RPE. If you had tworeps left in you, that was an 8RPE.The benefit of using an RPE scale is that you can adjust for howyou feel on a given day. If you are tired one day, and you knowyour program has 3 sets of 10, with a specific weight assigned,you may be somewhat limited. It could be too easy for that day, ortoo hard.However, if you workout says 3 sets of 10 at an 8RPE, you knowthat regardless of how you feel, youʼll be working up to whateverweight allows you to hit an 8RPE, or close to it.RPE dictates workouts by total intensity and effort, not by weightmoved. I find this is much more efficient and forces you to learnhow to read your own body.It will take some time to learn your body, and learn how to trulytrain at an 8 or 9 RPE, but do your best, and give it time.2. Warm Up GuideWarm-ups are the least sexy, yet most important part of yourworkout. Think of this as grooming yourself before a big date. Awarm-up gets your mind right and gets your head in the game,while making sure your body is actually ready to handle whatʼsabout to happen to it.The number one reason to warm up is pure safety - you want towarm up to protect yourself from injury. And before you ask, no,walking on a treadmill is not a good warm-up. You could skip yourCopyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
workout, and probably live, but overtime your body will really startto hate you.There are two main benefits to warming up, in terms of gettingjacked and strong and all that.1. Physiological BenefitsWhen you warm-up, you get some blood flowing. Done correctly, awarm up will increase blood flow to your muscles and joints,activate your nervous system, and get the muscles firing properly.You want your body to be explosive and powerful - ready foranything. Treadmills donʼt do this for you.2. Hormonal BenefitsWarming up also starts the release of various hormones, such astestosterone and HGH, that will allow you to recover faster, and getstronger. If you want the most out of your workouts, get moving.Your warm-up will take roughly 10-15 minutes to work through, notbad.First, start by doing some foam rolling, if you have one. Most gymsdo these days. If not, I HIGHLY suggest buying one - itʼs totallyworth it. Here is the one I personally use and love.(For a longer version of how to warm-up, I wrote a full article on itfor my buddyʼs site, which you should totally check out)Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
After foam rolling, here is a quick, fully body workout for you to gothrough. Do the whole thing, rest a minute or two, and repeat for atotal of 3 rounds.Sculpting a Model Physique 5 Warm-Up Circuit12345678Jump Squat ‒ 8-10 repsSeal Jacks ‒ 15 repsPrisoner Squat ‒ 10 repsPush-up with 2 second Hold at the bottom ‒ 6 repsLeg Swing ‒ 20 reps per sideStick-ups (against wall) ‒ 10 repsNo Moneyʼs ‒ 10 reps (can be done with or without band)Psoas Stretch ‒ 20 second hold per side3. The WorkoutsAlright, letʼs talk training. Your workouts will mix and matchdifferent training styles - strength, hypertrophy, and fat lossworkouts as we progress through the program. All three are keywhen pursuing a lean, chiseled, high-performance physique.Workouts will change every 4 weeks. I want you to get good atexercises and try to get stronger each week, rather than jumpingaround randomly week to week.With my personal clients, the programs are a bit moreindividualized and may vary based on individual goals andCopyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
progress, but for this program, I want you to get a taste ofeverything.The strength workouts are fairly straight-forward. The goal is toget strong, and move as much weight as you can. Strongermuscles means more weights moved, which means greater musclegrowth in the long run.Hypertrophy workouts are my personal favorite. Youʼve probablydone these - multiple sets of higher reps, designed to give you apump, and force all kinds of blood into your muscles. Really greatstuff.Last but not least, the fat loss workouts. These are densityworkouts, a method I learned from guys like Charles Staley, and mymentor, John Romaniello. Density workouts were originally createdfor muscle gain, but work very well for fat loss. Like, really well.Exercises are for time with density training, in a circuit. It workslike this - round one, you use a weight that is challenging, but nottoo challenging. Enough to warm up; think 50-70% of your one-repmax.The next round, add weight, and you should actually get morereps in the same time period. Not always, but itʼs common. Roundthree and four keep the weight the same you used in round two,and always aim for the same or more reps (it wonʼt alwayshappen).For the density workouts, each set will be 30 seconds of as manyclean reps as you can, with 15 seconds in between exercises. Aftereach round, rest 2-3 minutes, or as long as needed beforerepeating.Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
*NOTE: This program DOES NOT include mandatory conditioningor cardio. While I believe itʼs very important, cardio prescriptionsare very individualized, and depend on a number of factors. Also,itʼs very possible to get absolutely jacked without much, so I donʼtsee it as an essential component of this guide. Itʼs just too hard tomake general recommendations. Feel free to do whatever cardioor conditioning you like, as long as it doesnʼt interfere with yourtraining or recovery.As we progress, if you are unhappy with your progress from thetraining and nutrition, we can work together to set up reasonablecardio goals, just reach out to me so I can help you.4. Workout ScheduleYou should be aiming for 4 workouts per week, but the timingdoesnʼt matter. I would say no more than 2 workouts back to back,so an ideal schedule could be Mon/Tue/Thu/Fri, or Mon/Wed/Thu/Sat, any combination really that doesnʼt have 3 in a row. You needto recover.For off days, you can rest completely, or do some form of activerecovery. This can be yoga, cardio, a fitness class, a hike - anythingyou want. Just not more heavy lifting.Iʼd suggest going on a long walk, or if you are at the gym, do somemobility work and maybe some time on the elliptical or treadmill.Again, I wonʼt prescribe cardio or conditioning without knowingmore about you first, but doing something active will definitely helpyou get some blood flow, recovery, and burn more calories.Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
5. Nutrition OverviewIʼm a big believer in flexible dieting. Not the kind where you eat asmany donuts as possible, but the kind where you use a variety offoods to hit your macronutrient goals. How you choose to do thisis completely up to you. Want to do intermittent fasting? Go for it! Prefer to eat 6 meals a day? Fantastic!! Want all your foods to be chicken, rice, and olive oil? That works.All I care about is you hitting your macros, and if you can, makingsure at least 70% of your food comes from whole, unprocessedfood sources. Thatʼs it. The rest is up to you. If you care aboutperformance, place at least half of your daily carbs around yourworkout, with some before, and some after.Now, with clients, I have very specific macro calculations I use, andI adjust targets weekly to ensure continuing progress. However,even the best calculation is simply a guess.For this program, you will calculate your own macros, as Iwant you to learn. You can ALWAYS reach out to me for helpor advice, but I treat this program like a learning course - Iwonʼt do it all for you, as I want you to understand theprocess and be able to do your own nutrition forever afterthe course.To figure out your macros, use a good calculator like this one. Tryto eat consistently for a week, hitting those numbers, and see howyour body changes. Lost weight? Youʼre in a deficit. Gainedweight? Youʼre eating too much.Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
Youʼll want to simply adjust your macros up and down to see theresults you want. For fat loss, you should aim for 1-2 pounds perweek of lost weight. For muscle gain, 1-2 pounds per month.Once you calculate your macros, stick with them as close as youcan for a week, see how your body responds, and adjustaccordingly. Here are my recommended adjustments:Fat Loss: Aim for 1-2 lbs fat loss per week. If no progressafter 10 days on the scale, start by removing 25 carbs fromyour daily total, and see. Alternatively, you can add 2-3 cardiosessions per week.Muscle Gain: Aim for 0.5-2 pounds gain per month, nice andslow. If no scale gain after 7 days, add 40-50 carbs to yourdaily total.Again, use this calculator, track in an app like On the RegimenMacros, or MyFitnessPal, and adjust as needed.6. Supplementation GuideSupplements. Weʼve made it. Or maybe you skimmed to here, buteither way, here we are. The supplement section. Everyoneʼsfavorite.Disclaimer #1: Supplements are NOT necessary, you donʼt needthem, and Iʼm not saying they will cure any diseases, fix anything,or make you a superhuman. By definition, supplements are justthat - supplements. Not essential-ments.Forging on ahead, I do however strongly believe in somesupplements, and highly recommend you take them. Iʼll explainCopyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
each one in detail, but to spare you the suspense, here are what Istrongly suggest you consider taking: Protein Powder Greens Powder Fish Oil Vitamin DI also think things like creatine monohydrate, pre-workouts, BCAAs,and more can all be useful, but that depends on a case by casebasis. Read on to see my specific recommendations.Disclaimer #2: Some of the links are affiliate links. That means, ifyou buy through the link provided, I might get a little kickback.HOWEVER. I only recommend products I love; I get asked all thetime to promote stuff, and usually I say no. Also, some of the links Iprovide get you special discounts, and ALL are links to thecheapest source I can find.Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
ATHLETIC GREENSAthletic greens are THE number one supplement Iwould recommend picking up if you have the extramoney. If I could only have one supplement for life,this would be it.When it comes to micronutrients, you can try toeat a huge variety of fruits and vegetables eachday, or you can go with a multivitamin or greensproduct. I’ll take a greens powder every single time, without hesitation. Inaddition to tasting like absolute crap, multivitamins usually make you feel terribleif you don’t take it with food, and I’m not convinced you absorb them very well.A very high-quality greens product, like Athletic Greens, will be made from wholefoods, and provide all the nutrients you need and then some.It’s a natural product, very good for your immune and digestive system, anddefinitely covers your bases.Now, I know this product is pricey. You get what you pay for, but it’s not thecheapest green option on the market. If you want to try a more entry-level greensproduct, I suggest Onnit’s Greens, as they are another favorite, high-qualitycompany I love. Not quite as good as AG for greens, but a lot cheaper, and stillvery good.However, if you do want to try AG, they hooked me up with a special discountonly for my clients. If you click the link below, you can get 50% off your firstorder AND a free bottle of Omega-3s. Not a bad deal. 50% Off Your First Order and FREE Bottle of Omega 3’s (I meant it when I said that link is not available to the public, and it’s only good foryour first order. Seriously, go look, you won’t find that offer. So as a client bonus,if you want to share that link with immediate friends and family, if and only if youlove the product, go ahead. They can enjoy the discount as well.)Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
PROTEIN POWDERSWith protein, you obviously have a fewmore options out there. However, there area lot of companies who use amino spikingand false labels to mislead you. To avoidthat, here is my absolute favorite proteinsupplement on the market.MTS Machine Whey is the best tastingprotein I’ve ever had. I’m not even lying.And it has 100% honest labeling.The price is about the same as it’scompetitors, and reflects the average priceof whey protein. Optimum Nutrition,Cellucor, and Dymatize are also trustworthybrands that are good, and are all about thesame price; this stuff is just so damn tasty.MTS ships from Tiger Fitness, a company I order from all the time, and absolutelylove. Great shipping speed, and incredible customer service. They sell all sorts ofsupplements.No discount, sorry, this is the same price we all buy it at. Buy MTS Whey Protein Here PRO-TIP: Cookies and Cream mixed with skim milk tastes exactly like an OreoMcFlurry. I swear. I’ve given it to people who HATE protein, and they loved it.I can also vouch for Creamy Red Velvet and Chocolate, but haven’t tried the otherflavors. If you buy a different flavor, please let me know how it is!Also, MTS is an excellent company, and I’ve tried most of their products. If youwant to try their other stuff, I wouldn’t hesitate at all to give it a shot. They dohave a greens product as well, but it’s under-dosed compared to AG and Onnit.Tastes amazing, but you’ll go through it twice as fast.Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
Good Fats: Omega 3sHonestly, with this one, you have a lot of options. For starters, if you don’t eat alot of fish, a good fish oil supplement would be my suggestion for your number 2purchase, behind greens. A proper balance of Omega-3s (fish oil) to Omega-6s(vegetable oils, other “bad” fats) is incredibly important for heart health, brainhealth, inflammation, fat loss, mood, and all kinds of stuff.Vitamin D is also essential for many, many functions. Bone strength, mood,energy, hormonal production (think testosterone) – you need it. You could get itfrom sunlight, but if you aren’t outdoors a lot, you’ll probably want tosupplement with a little. For this, one see a doctor first, as it’s possible to take toomuch.There are plenty of high-quality brand out there, so I’m just going to leave mypersonal favorite here for you to check out, but most brands will work. If you goto Labdoor, you can search your brand of choice and see if it’s good.EXOS is one of the highest-quality scientific brand out there, and incredibly fairpriced. They are closely affiliated with Dr. John Berardi and Precision Nutrition.I’m a PN Coach myself (NOT cheap), so that should show you how much faith Ihave in Dr. Berardi. He’s one of the leading experts in the field of sport nutrition,and he directly advises this company. Very trustworthy and high-quality.Click to buy EXOS Omega 3Exos Omega-3 SupplementCopyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
BONUS CATEGORY: ANYTHING BY ONNITYou know I’m a bro at heart,and love my supplements. Iwant to tell you about acompany called Onnit.Chances are, you’ve heard ofOnnit. They kill it with themarketing, and make some super badass, cutting edge products.I’m not going to try and hard sell you on the, I’m just going to say, I absolutelylove everything they’ve ever made. Now, nothing they make is essential by anymeans, but I’d still check out their site. You’ll love it.Here are some of my personal favorite Onnit supps that I use everyday.Alpha Brain – This stuff is like a mild, natural Adderall. When I sit down to write, Ipop a few with a cup of coffee, and usually have an amazing writing session. Loveme some Alpha Brain.Shroom Tech – Cordyceps mushrooms help boost cardiovascular function, orsomething. All I know is, shroom tech literally makes me feel like I can trainforever. I just don’t get tired. Highly recommend it.Deodorant - This is weird, yes, but Onnit makes my favorite deodorant. It’snatural, which means no aluminum to screw up your body from the inside, and itsmells great. I dare you to read this product description and not buy itimmediately.Beyond those, I love their T-shirts, other supplements I’ve tried, and badassworkout gear. I have 3 Onnit kettlebells at home I use all the time.Copyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
Shopping ListsThe following is just a list of some of my favorite staples. Again,you can eat anything, even if that means protein powder, greens,and In N Out every day. I donʼt care as long as the macros areright.However, youʼll get more benefits in terms of health AND nutritionfrom eating whole foods. The following are my staple purchasesfor hitting macros. Each food is mostly one macro or another, witha few hybrids if you will. This just makes it easier to plan and hitthe right macros.I didnʼt go looking for the best foods all around, I just wrote aboutwhat I always buy at the store. Foods that are probably good foryou, like mushrooms and tomatoes, I absolutely HATE, so you wonʼtsee them on the list. This is just how I eat.Protein Sources Egg Whites Chicken breast (Trader Joeʼs sells AMAZING roasted chickenbreast) White fish Lean turkey ‒ just get it ground, much easier. Non-fat cottage cheese Lean cuts of red meats MTS or EXOS Protein PowderCopyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
Carbohydrate Sources Rice; any kind. I prefer Jasmine rice. Potatoes; any kind. I like the purple Japanese potatoes. Oatmeal Pasta Ezekiel Bread Non-fat candy for high carb days. I prefer original Skittles andTwizzlers.Fat SourcesOkay, for fats, I usually just throw in higher-fat protein sources, asseen below, or get fat in my carb sources. I donʼt always add toomuch pure fat sources to food. Whole eggs Fattier cuts of red meat Cheese Grass-fed butter (Kerrygold butter is unreal) Coconut Oil / Macadamia Nut OilCopyright Matt Dustin Fitness, LLCwww.theathleticphysique.com
After foam rolling, here is a quick, fully body workout for you to go through. Do the whole thing, rest a minute or two, and repeat for a total of 3 rounds. Sculpting a Model Physique 5 Warm-Up Circuit 1 Jump Squat ‒ 8-
