Sculpting a Model Physique

Program Guide

By Matt Dustin, BS, CSCS

Copyright Matt Dustin Fitness, LLC www.theathleticphysique.com

Introduction

Hey there! Welcome to Sculpting a Model Physique 5! As the name implies,

this is the fifth time I ve run this class, each time tweaking it a little more. The
first time we ran this class, we had about 50 people in it - this is definitely a
smaller group, but that just means more attention for everyone.

The purpose of this book is to simply introduce the program, and make sure
everyone 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 have
simply stumbled upon my Fitocracy page without really knowing who I am.

I ll be completely honest - this is the exact same introduction letter that goes
into the beginning of my paid programs, so I re-posted it here for you all to
see. The course runs similarly to a guided program, with tons of interaction
along the way, so most of this is still applicable.

My name is Matt Dustin. Yes, Dustin is my last name; it confuses everyone. I ve

been a personal trainer since early 2011, and in that time I ve learned a thing
or two. My fitness journey began when I entered college, which was precisely
the time I stopped playing competitive sports full time. For me that was
earning my black belt in Tae Kwon Do, and playing 8 years of year-round
basketball.

You know the story - start college, eat food, drink, get fat. I started working
out for the first time when I was around 19, trying to get back in shape, and
to say it went poorly would be an understatement. I attempted to bench press
95 pounds, got pinned under the bar in a crowded gym, and avoided the gym
completely in the following months.

Fast forward a few years. I had fallen in love with training, read everything I
could about the topic, and decided to pursue it for a living. So, three years
into business school, I made the careless brilliant decision to switch majors

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completely, transfer to a new school, and pursue my degree in Exercise
Science. This was in 2009, and I never looked back.

Today, I ve accomplished a few things. While I was earning my degree in

Exercise Science, I simultaneously interned at Under Armour s gym in
Baltimore, MD - pretty cool if I do say so myself. I ve worked at various gyms
over the years, training athletes of all levels, office workers, fitness and
lingerie models, and even a Hollywood actor.

Here are just a few of the client transformations and photo results that I m so
proud of. My clients work very hard; all I do is provide the guide and program
to follow. Hats off to them for making me look good.

Copyright Matt Dustin Fitness, LLC www.theathleticphysique.com

While some of this training was in person, these days I run a thriving online
coaching business as well, which allows me to work with clients around the
world.

In addition to training, I write for a bunch of places. My first full-length book

will be released in May of 2016, through Adams Media, but you may have
read my work in places like Bodybuilding.com, BroBible, EliteFTS, Muscle &
Strength, or many more places.

Having a background in sports, I m passionate about training for

performance. However, I also love bro-training. My first gym I worked at was
the local bodybuilding gym, where all the competitors trained, so I have a
great deal of experience training for pure aesthetic goals.

This is where The Athletic Physique was born. My desire to bridge the two
worlds. Performance training, and training for pure looks - I believe you can
do both. No longer do you have to choose one or the other.

With this manual, you ll learn how to train for strength, performance, and look
like a fitness model doing it. You ll also learn how to eat and supplement to
support your performance and remove unwanted body fat, revealing your
best body ever. We train for show AND go.

I can t wait to get started, and I hope you enjoy the journey.

Matt Dustin, CSCS

B.S. Exercise Science, Towson University
NSCA 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, LLC www.theathleticphysique.com

PS - Before we dive in, please connect with me on Facebook and
Twitter. That's the best way to stay in touch.

Before we begin, a disclaimer:

You must get your physician s approval before beginning this

exercise program. These recommendations are not medical
guidelines but are for educational purposes only. You must consult
your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity.
This program is designed for healthy individuals 18 years and
older only.

The information in this report is not meant to supplement, nor

replace, proper exercise training. All forms of exercise pose some
inherent risks. The author advises all readers to take full
responsibility for their safety and know their limits. Before
practicing the exercises in this book, be sure that your equipment
is well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness. The exercises and
dietary programs in this book are not intended as a substitute for
any exercise routine or treatment or dietary regimen that may
have been prescribed by your physician.

Don t lift heavy weights if you are alone, inexperienced, injured, or

fatigued. Always ask for instruction and assistance when lifting.
Don t perform any exercise without proper instruction.

Copyright Matt Dustin Fitness, LLC www.theathleticphysique.com

See your physician before starting any exercise or nutrition
program. If you are taking any medications, you must talk to your
physician before starting any exercise program, including Muscle
Gaining Secrets. If you experience any lightheadedness, dizziness,
or shortness of breath while exercising, stop the movement and
consult a physician.

You must have a complete physical examination if you are

sedentary, if you have high cholesterol, high blood pressure, or
diabetes, if you are overweight, or if you are over 30 years old.
Please discuss all nutritional changes with your physician or a
registered dietician.

This publication is intended for informational use only. Matt Dustin

will not assume any liability or be held responsible for any form of
injury, personal loss or illness caused by the utilization of this
information.

All rights reserved. No part of this e-book may be reproduced or

transmitted in any form or by any means, electronic or mechanical,
including photocopying, recording, or by any information storage
and retrieval system, without the expressed written permission
from Matt Dustin. We have unique tracking codes embedded,
designed to detect illegal distribution of this e-book and the
download links. Do not risk breaking international copyright
infringement laws and getting yourself in major trouble. Fines start

Copyright Matt Dustin Fitness, LLC www.theathleticphysique.com

at $150,000 and include a possible prison sentence upon
conviction.

1. Training Program Overview

Alright. So. Let s talk about the main event - following the workouts
in this program. It s very straightforward, and I can t imagine you ll
have any trouble at all. If you re new to Fitocracy, spend some time
playing with the workouts and learning how to track, it s very easy
once you figure it out.

Before training, always go through your complete warm-up, which

will be detailed shortly.

So, your workouts will be straightforward in the app. If an

exercise is alone, you are to complete all sets of that exercise
before moving on. If you see a group of exercises, that is a
superset.

For example, let s say group A has 3 exercises - which we ll call A1-
A3. You d do A1, move as quickly as possible to A2, then quickly to
A3, before finally resting for the prescribed time. Sound good?

I want all exercises to be around an 8RPE. RPE stands for rate of

perceived exertion, and measures how hard the set is, rather than
prescribing a certain weight. Everyone is at different strength
levels, 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 all-

out, everything you ve got attempt, that leaves nothing left in the
tank.

Copyright Matt Dustin Fitness, LLC www.theathleticphysique.com

So, if you finish a set of exercises, and you know you had maybe
one rep tops left in the tank, that set was a 9RPE. If you had two
reps left in you, that was an 8RPE.

The benefit of using an RPE scale is that you can adjust for how
you feel on a given day. If you are tired one day, and you know
your program has 3 sets of 10, with a specific weight assigned,
you may be somewhat limited. It could be too easy for that day, or
too hard.

However, if you workout says 3 sets of 10 at an 8RPE, you know

that regardless of how you feel, you ll be working up to whatever
weight allows you to hit an 8RPE, or close to it.

RPE dictates workouts by total intensity and effort, not by weight

moved. I find this is much more efficient and forces you to learn
how to read your own body.

It will take some time to learn your body, and learn how to truly
train at an 8 or 9 RPE, but do your best, and give it time.

2. Warm Up Guide
Warm-ups are the least sexy, yet most important part of your
workout. Think of this as grooming yourself before a big date. A
warm-up gets your mind right and gets your head in the game,
while making sure your body is actually ready to handle what s
about to happen to it.

The number one reason to warm up is pure safety - you want to

warm up to protect yourself from injury. And before you ask, no,
walking on a treadmill is not a good warm-up. You could skip your

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workout, and probably live, but overtime your body will really start
to hate you.

There are two main benefits to warming up, in terms of getting

jacked and strong and all that.

1. Physiological Benefits

When you warm-up, you get some blood flowing. Done correctly, a
warm 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 for
anything. Treadmills don t do this for you.

2. Hormonal Benefits

Warming up also starts the release of various hormones, such as

testosterone and HGH, that will allow you to recover faster, and get
stronger. If you want the most out of your workouts, get moving.

Your warm-up will take roughly 10-15 minutes to work through, not
bad.

First, start by doing some foam rolling, if you have one. Most gyms
do these days. If not, I HIGHLY suggest buying one - it s totally
worth 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 it

for my buddy s site, which you should totally check out)

Copyright Matt Dustin Fitness, LLC www.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 ‒ 8-10 reps

2 Seal Jacks ‒ 15 reps
3 Prisoner Squat ‒ 10 reps
4 Push-up with 2 second Hold at the bottom ‒ 6 reps
5 Leg Swing ‒ 20 reps per side
6 Stick-ups (against wall) ‒ 10 reps
7 No Money s ‒ 10 reps (can be done with or without band)
8 Psoas Stretch ‒ 20 second hold per side

3. The Workouts
Alright, let s talk training. Your workouts will mix and match
different training styles - strength, hypertrophy, and fat loss
workouts as we progress through the program. All three are key
when pursuing a lean, chiseled, high-performance physique.

Workouts will change every 4 weeks. I want you to get good at

exercises and try to get stronger each week, rather than jumping
around randomly week to week.

With my personal clients, the programs are a bit more

individualized and may vary based on individual goals and

Copyright Matt Dustin Fitness, LLC www.theathleticphysique.com

progress, but for this program, I want you to get a taste of
everything.

The strength workouts are fairly straight-forward. The goal is to

get strong, and move as much weight as you can. Stronger
muscles means more weights moved, which means greater muscle
growth in the long run.

Hypertrophy workouts are my personal favorite. You ve probably

done these - multiple sets of higher reps, designed to give you a
pump, and force all kinds of blood into your muscles. Really great
stuff.

Last but not least, the fat loss workouts. These are density
workouts, a method I learned from guys like Charles Staley, and my
mentor, John Romaniello. Density workouts were originally created
for muscle gain, but work very well for fat loss. Like, really well.

Exercises are for time with density training, in a circuit. It works

like this - round one, you use a weight that is challenging, but not
too challenging. Enough to warm up; think 50-70% of your one-rep
max.

The next round, add weight, and you should actually get more
reps in the same time period. Not always, but it s common. Round
three and four keep the weight the same you used in round two,
and always aim for the same or more reps (it won t always
happen).

For the density workouts, each set will be 30 seconds of as many

clean reps as you can, with 15 seconds in between exercises. After
each round, rest 2-3 minutes, or as long as needed before
repeating.

Copyright Matt Dustin Fitness, LLC www.theathleticphysique.com

*NOTE: This program DOES NOT include mandatory conditioning
or cardio. While I believe it s very important, cardio prescriptions
are very individualized, and depend on a number of factors. Also,
it s very possible to get absolutely jacked without much, so I don t
see it as an essential component of this guide. It s just too hard to
make general recommendations. Feel free to do whatever cardio
or conditioning you like, as long as it doesn t interfere with your
training or recovery.

As we progress, if you are unhappy with your progress from the

training and nutrition, we can work together to set up reasonable
cardio goals, just reach out to me so I can help you.

4. Workout Schedule
You should be aiming for 4 workouts per week, but the timing
doesn t 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 doesn t have 3 in a row. You need
to recover.

For off days, you can rest completely, or do some form of active

recovery. This can be yoga, cardio, a fitness class, a hike - anything
you want. Just not more heavy lifting.

I d suggest going on a long walk, or if you are at the gym, do some

mobility work and maybe some time on the elliptical or treadmill.
Again, I won t prescribe cardio or conditioning without knowing
more about you first, but doing something active will definitely help
you get some blood flow, recovery, and burn more calories.

Copyright Matt Dustin Fitness, LLC www.theathleticphysique.com

5. Nutrition Overview
I m a big believer in flexible dieting. Not the kind where you eat as
many donuts as possible, but the kind where you use a variety of
foods to hit your macronutrient goals. How you choose to do this
is 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, making
sure at least 70% of your food comes from whole, unprocessed
food sources. That s it. The rest is up to you. If you care about
performance, place at least half of your daily carbs around your
workout, with some before, and some after.

Now, with clients, I have very specific macro calculations I use, and
I 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 I

want you to learn. You can ALWAYS reach out to me for help
or advice, but I treat this program like a learning course - I
won t do it all for you, as I want you to understand the
process and be able to do your own nutrition forever after
the course.

To figure out your macros, use a good calculator like this one. Try
to eat consistently for a week, hitting those numbers, and see how
your body changes. Lost weight? You re in a deficit. Gained
weight? You re eating too much.

Copyright Matt Dustin Fitness, LLC www.theathleticphysique.com

You ll want to simply adjust your macros up and down to see the
results you want. For fat loss, you should aim for 1-2 pounds per
week of lost weight. For muscle gain, 1-2 pounds per month.

Once you calculate your macros, stick with them as close as you
can for a week, see how your body responds, and adjust
accordingly. Here are my recommended adjustments:

Fat Loss: Aim for 1-2 lbs fat loss per week. If no progress
after 10 days on the scale, start by removing 25 carbs from
your daily total, and see. Alternatively, you can add 2-3 cardio
sessions per week.

Muscle Gain: Aim for 0.5-2 pounds gain per month, nice and
slow. If no scale gain after 7 days, add 40-50 carbs to your
daily total.

Again, use this calculator, track in an app like On the Regimen

Macros, or MyFitnessPal, and adjust as needed.

6. Supplementation Guide
Supplements. We ve made it. Or maybe you skimmed to here, but
either way, here we are. The supplement section. Everyone s
favorite.

Disclaimer #1: Supplements are NOT necessary, you don t need

them, and I m not saying they will cure any diseases, fix anything,
or make you a superhuman. By definition, supplements are just
that - supplements. Not essential-ments.

Forging on ahead, I do however strongly believe in some

supplements, and highly recommend you take them. I ll explain

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each one in detail, but to spare you the suspense, here are what I
strongly suggest you consider taking:

• Protein Powder

• Greens Powder

• Fish Oil

• Vitamin D

I also think things like creatine monohydrate, pre-workouts, BCAAs,

and more can all be useful, but that depends on a case by case
basis. Read on to see my specific recommendations.

Disclaimer #2: Some of the links are affiliate links. That means, if
you buy through the link provided, I might get a little kickback.
HOWEVER. I only recommend products I love; I get asked all the
time to promote stuff, and usually I say no. Also, some of the links I
provide get you special discounts, and ALL are links to the
cheapest source I can find.

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ATHLETIC GREENS
Athletic greens are THE number one supplement I
would recommend picking up if you have the extra
money. If I could only have one supplement for life,
this would be it.

When it comes to micronutrients, you can try to

eat a huge variety of fruits and vegetables each
day, or you can go with a multivitamin or greens
product. I’ll take a greens powder every single time, without hesitation. In
addition to tasting like absolute crap, multivitamins usually make you feel terrible
if 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 whole
foods, and provide all the nutrients you need and then some.

It’s a natural product, very good for your immune and digestive system, and
definitely covers your bases.

Now, I know this product is pricey. You get what you pay for, but it’s not the
cheapest green option on the market. If you want to try a more entry-level greens
product, I suggest Onnit’s Greens, as they are another favorite, high-quality
company I love. Not quite as good as AG for greens, but a lot cheaper, and still
very good.

However, if you do want to try AG, they hooked me up with a special discount
only for my clients. If you click the link below, you can get 50% off your first
order 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 for
your 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 you
love the product, go ahead. They can enjoy the discount as well.)

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PROTEIN POWDERS
With protein, you obviously have a few
more options out there. However, there are
a lot of companies who use amino spiking
and false labels to mislead you. To avoid
that, here is my absolute favorite protein
supplement on the market.

MTS Machine Whey is the best tasting

protein I’ve ever had. I’m not even lying.
And it has 100% honest labeling.

The price is about the same as it’s

competitors, and reflects the average price
of whey protein. Optimum Nutrition,
Cellucor, and Dymatize are also trustworthy
brands that are good, and are all about the
same price; this stuff is just so damn tasty.

MTS ships from Tiger Fitness, a company I order from all the time, and absolutely
love. Great shipping speed, and incredible customer service. They sell all sorts of
supplements.

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 Oreo
McFlurry. 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 other
flavors. 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 you
want to try their other stuff, I wouldn’t hesitate at all to give it a shot. They do
have 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.

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Good Fats: Omega 3s
Honestly, with this one, you have a lot of options. For starters, if you don’t eat a
lot of fish, a good fish oil supplement would be my suggestion for your number 2
purchase, behind greens. A proper balance of Omega-3s (fish oil) to Omega-6s
(vegetable oils, other “bad” fats) is incredibly important for heart health, brain
health, 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 it
from sunlight, but if you aren’t outdoors a lot, you’ll probably want to
supplement with a little. For this, one see a doctor first, as it’s possible to take too
much.

There are plenty of high-quality brand out there, so I’m just going to leave my
personal favorite here for you to check out, but most brands will work. If you go
to 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 fair
priced. 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 I
have 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 3

Exos Omega-3 Supplement

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BONUS CATEGORY: ANYTHING BY ONNIT
You know I’m a bro at heart,
and love my supplements. I
want to tell you about a
company called Onnit.

Chances are, you’ve heard of

Onnit. They kill it with the
marketing, 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 absolutely
love everything they’ve ever made. Now, nothing they make is essential by any
means, 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, I
pop a few with a cup of coffee, and usually have an amazing writing session. Love
me some Alpha Brain.

Shroom Tech – Cordyceps mushrooms help boost cardiovascular function, or

something. All I know is, shroom tech literally makes me feel like I can train
forever. I just don’t get tired. Highly recommend it.

Deodorant - This is weird, yes, but Onnit makes my favorite deodorant. It’s
natural, which means no aluminum to screw up your body from the inside, and it
smells great. I dare you to read this product description and not buy it
immediately.

Beyond those, I love their T-shirts, other supplements I’ve tried, and badass
workout gear. I have 3 Onnit kettlebells at home I use all the time.

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 Shopping Lists
The 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 don t care as long as the macros are
right.

However, you ll get more benefits in terms of health AND nutrition

from eating whole foods. The following are my staple purchases
for hitting macros. Each food is mostly one macro or another, with
a few hybrids if you will. This just makes it easier to plan and hit
the right macros.

I didn t go looking for the best foods all around, I just wrote about
what I always buy at the store. Foods that are probably good for
you, like mushrooms and tomatoes, I absolutely HATE, so you won t
see them on the list. This is just how I eat.

Protein Sources

• Egg Whites

• Chicken breast (Trader Joe s sells AMAZING roasted chicken

breast)

• White fish

• Lean turkey ‒ just get it ground, much easier.

• Non-fat cottage cheese

• Lean cuts of red meats

• MTS or EXOS Protein Powder

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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 and
Twizzlers.

Fat Sources

Okay, for fats, I usually just throw in higher-fat protein sources, as

seen below, or get fat in my carb sources. I don t always add too
much pure fat sources to food.

• Whole eggs

• Fattier cuts of red meat

• Cheese

• Grass-fed butter (Kerrygold butter is unreal)

• Coconut Oil / Macadamia Nut Oil

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