Harley Pasternak counts Lady Gaga, Megan Fox, and Kanye West as clients. He has a masters of science in exercise physiology and nutritional sciences and used to be a former nutrition scientist for Canada's Department of National Defense. For the next four weeks, Harley will show you how to build a cut-from-stone upper body using a variation of his 5-Factor program. His counterintuitive approach to building muscle focuses on opposing muscle groups in order to achieve maximum results. This will prevent you from overtraining muscle groups that, when bulked up, make it incredibly difficult to build the body you want. Case in point: To get a bigger chest, you will actually do fewer chest exercises and more back moves to open up your shoulders and expand your chest.

While he was a scientist for the military, Harley developed a mathematical formula for variation based on the belief that for your body to keep changing, the program has to keep changing. These movements require minimal equipment and focus on brief, intense workouts as opposed to longer workouts—giving you the most bang for your buck.

The workouts are made up of five phases: a cardio warm-up, a circuit of upper-body strength, lower-body strength, abdominal strength, and a cardio cooldown. Each day of the week focuses on different body parts, and each week the reps, sets, and level of resistance increase.

WEEK 1

TIP 1:
Drink six to eight glasses of water each day. It'll boost recovery and hydrate your skin.
TIP 2:
Keep a journal of what you eat, how you feel, and your daily exercise to stay proactive, aware, and positive.
TIP 3:
Wear workout-appropriate shoes. New Balance 890s are perfect for the gym and will protect you from injuries. www.newbalance.com/890
TIP 4:
Graze--don't gorge. Eat five small meals throughout the day. You'll consume fewer calories and keep your metabolism charged.
TIP 5:
Make everything you do less efficient in order to burn more calories. For example, park in the back of the parking lot or take the stairs whenever you can.

The Workout

Start with 3 sets of 3 reps.

DAY 1:
Warm-up: 5-minute light jog.

Flat Dumbbell Chest Press
Lie back on a flat bench, feet pressed against the floor, holding a dumbbell in each hand above the middle of your chest, palms facing down. Slowly lower the weights until your arms are at a 90-degree angle, breathing in to a count of 4. Press the weights back up in a 2-count exhalation.
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Reverse Incline Dumbbell Row
Place dumbbells underneath an incline bench and lie chest-down. Extend your arms and pick up the dumbbells. Lift the weights up as high as you can go, keeping elbows tucked. Tip: Keep your head up and shoulders back to keep your back firm and straight.
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Ball Crunch
Lie on an exercise ball with your lower back pressed against the ball, feet pressed firmly on the ground. Lower your torso into a stretch, keeping your neck straight—this will be your starting position. Contract abs and curl shoulders and trunk forward, keeping your lower back pressed against the ball while exhaling. As you inhale, go back to beginning position.
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Cooldown: 5-minute light jog.

DAY 2:
Warm-up: 5-minute light jog.

Dumbbell Pullover
Lie flat with your shoulder blades resting on the bench and grasp a dumbbell with both hands, holding weight from the top. Extend your arms in the air—arms and dumbbell perpendicular to the floor. Inhale while lowering the dumbbell behind your head until your upper arms are near or touching the bench. Exhale as you lift the dumbbell back over your head, extending arms and eventually touching it to your chest. That's 1 rep.
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Dumbbell Lateral Shoulder Raise
Stand up straight with your feet hip-width apart with a dumbbell in each hand. Your arms should be hanging at your sides with a slight bend in the elbow, palms facing your legs. Engage your shoulders by raising your arms to shoulder height at your sides, returning your arms down against your body.
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Dumbbell Side Bend
Stand with your feet shoulder-width apart with a dumbbell in your left hand, arms at your sides. Lean to the left and lower the dumbbell as far as you can without unlocking your knees. Reverse to the starting position and repeat. After 3 reps, do the same from your right side.
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Cooldown: 5-minute light jog.

DAY 3:
Warm-up: 5-minute light jog.

Seated Overhead Dumbbell Triceps Extension
Seated on the bench with knees hip-width and feet firmly on the floor, grip a dumbbell with both hands and extend directly overhead. Lower the dumbbell behind your head until you feel a stretch in your triceps. Pause at the bottom and glide weight back up until your elbows are fully extended. Keep your elbows close to your head during the lift.
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Dumbbell Hammer Biceps Curl
Standing with feet hip-width apart, grasp a dumbbell in each hand with your arms extended downward and your palms facing inward. With your upper arms welded to your rib cage, exhale as you hinge at the elbows and bring each head of the dumbbell up toward your shoulders, then inhale as you return to the starting position.
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Seated Trunk Twist
Sit on mat with legs extended in front of you, ankles crossed if you'd like, with knees slightly bent. Hold a dumbbell with both hands and arms extended. Lean back slightly and twist torso to the left, bringing the dumbbell toward the floor near your hip on the left. Immediately twist to the right, keeping your spine neutral and abs tight. That's 1 rep.
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Cooldown: 5-minute light jog.

•••

WEEK 2

In Week 2 you'll increase your sets from three to four and your reps from 10 to 25. Good luck!

TIP 1:
Stop stretching. No science proves its effectiveness, and cutting it out will give you more time to do exercises that build muscle.
TIP 2:
Get a workout partner and motivate each other with positive reinforcement.
TIP 3:
Get seven to eight hours of sleep nightly for proper recovery.
TIP 4:
Variety is the spice of life. Change up your exercises, sets, reps, and training weights to keep your muscles guessing.
TIP 5:
Visualize yourself as you want to feel and be seen and make a daily or weekly checklist of goals.

The Workout

DAY 1:
Warm-up: 5 min jump rope (intervals)

Incline Dumbbell Fly
Press the dumbbells to arms-length above your chest, palms facing inward. Make sure your elbows are slightly bent and slowly lower the dumbbells until your arms are parallel with your floor. Lift your arms back to the start position and repeat for 25 reps.
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Seated Cable Row
Keep your knees slightly bent and pull the cables to your chest. Make sure your back is straight. Slowly release the weight and repeat for 25 reps.
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Double Crunch
Lie on your back with your knees bent. Cross feet at ankles, keeping shoulder-width apart. Curl your legs toward your chest and lift shoulders slightly off the floor.
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Cooldown: 5 min jump rope (intervals)

DAY 2:
Warm-up: 5 min jump rope (intervals)

Lat Pulldown
Grasp the bar with a wide overhand grip. Keep your back straight and slowly pull the bar down by squeezing your shoulder blades together. Pause when the bar reaches chin level. Slowly return the bar to the start position and repeat for 25 reps.
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Standing Dumbbell Shoulder Press
Hold the dumbbells at ear level for the start position. Keep your back straight and slowly press the dumbbells overhead until they are at full extension. Slowly return to start position and repeat.
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Cooldown: 5 min jump rope (intervals)

DAY 3:
Warm-up: 5 min jump rope (intervals)

Barbell Biceps Curl
Grasp the bar with a shoulder-width underhand grip. Keep your elbows glued to your sides and raise the bar until it reaches your chest. Slowly lower it until your arms are fully extended and repeat for 25 reps.
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Overhead Dumbbell Triceps Extension
Grab a dumbbell with two hands underneath one of the plates. Slowly raise it until it's fully extended overhead. This is your starting position. Now slowly lower the dumbbell behind your head. Make sure to keep your back straight throughout the motion and your knees slowly bent. Slowly raise the dumbbell back to the start position and repeat for 25 reps.
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Cable Trunk Twist
Stand with your back facing the cable machine and your feet spaced about a foot apart from each other. Reach back and grab the cable with your right hand underneath your left. Keep your arms and your back straight and slowly twist your torso all the way to the right. Slowly return to the start position and repeat until you've done 25 reps from each side.
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Cooldown: 5 min jump rope (intervals)

•••

WEEK 3

In Week 3 you'll increase your sets from 4 to 5 and your reps from 25 to 20. Good luck!

TIP 1:
Be honest about your expectations and realistic about the time it'll take to reach them.
TIP 2:
Add some of my favorite clients--Kanye, Common, Alicia Keys--to your workout mix to increase motivation.
TIP 3:
Add quick-and-easy smoothies to your nutrition regimen--just make sure they're sugar-free.
TIP 4:
Keep a constant cadence throughout each set of your circuit training to increase your gains.
TIP 5:
Make all your sandwiches open-face to prevent gorging on bread.

The Workout

DAY 1:
Warm-up: 5-minute combination of jumping jacks, mountain climbers, and jogging in place. Do 30-second intervals.

Horizontal Back Row
Position yourself under a stationary barbell and bend your knees at a 45-degree angle. Use an underhand barbell grip slightly wider than shoulder width. Pull yourself up until your chest almost meets the barbell. Keep your back straight and slowly lower yourself to the start position. Repeat for 20 reps.
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Cooldown: 5-minute combination of jumping jacks, mountain climbers, and jogging in place. Do 30-second intervals.

DAY 2:
Warm-up: 5-minute combination of jumping jacks, mountain climbers, and jogging in place. Do 30-second intervals.

Kneeling Barbell Shoulder Press
Sit on your knees, shoulder-width apart. Lift barbell and rest it at shoulder height. Keep your back straight and look directly ahead. Slowly press the barbell overhead until it is fully extended. Pause. Slowly lower the bar back to the start position. Repeat for 20 reps.
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Cooldown: 5-minute combination of jumping jacks, mountain climbers, and jogging in place. Do 30-second intervals.

DAY 3:
Warm-up: 5-minute combination of jumping jacks, mountain climbers, and jogging in place. Do 30-second intervals.

Bicycle Crunch
Lie on your back with your hands behind your head. Touch your left elbow to your right knee and then reverse the motion. Repeat for 20 reps on each side.
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Cooldown: 5-minute combination of jumping jacks, mountain climbers, and jogging in place. Do 30-second intervals.

•••

WEEK 4

In Week 4 you'll increase your sets from 5 to 6 and decrease your reps from 20 to 16. Good luck!

TIP 1:
Do more triceps than biceps, more rhomboids than pecs, and more hamstrings than quads, to balance your body.
TIP 2:
Stop eating when you are 70 percent full. Fullness lags behind hunger.
TIP 3:
See the big picture with food, focusing less on calories and more on mindful eating: a balanced meal, no distractions. . .
TIP 4:
To create a healthy balance with food, choose one day a week to indulge in a treat.
TIP 5:
Compose 30 days' worth of additional goals.

The Workout

DAY 1:

Seated Dumbbell Hammer Curl
Sit at the front of the bench with your legs spread. Grab a dumbbell in each hand. Extend your arms downward with your palms facing each other. Keep your upper arms welded to your ribs and lift the dumbbells to your shoulders. Exhale as you bring the weights up and inhale as you lower them. Repeat for 16 reps.
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DAY 2:

Barbell Biceps Curl
Grab the bar with a shoulder-width underhand grip. Keep your elbows glued to your sides and raise the bar until it reaches your chest. Slowly lower it until your arms are fully extended. Repeat for 16 reps.
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DAY 3:

Supine Dumbbell Triceps Extension
Lie on your back with your knees bent. Grab dumbbell with two hands underneath one of the plates. Slowly raise it until its fully extended overhead. This is your starting position. Now slowly lower the dumbbell behind your head. Slowly raise the dumbbell back to the start position and repeat for 16 reps.
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