Oh hey there, Men’s Health reader.

We hear you want to transform your upper body—and as always, we’ve got your back. (See what we did there?) If you subscribe to our kickass membership program, Men’s Health MVP, you’ll get exclusive access to PDFs of our top-notch fitness and nutrition guides, including this 12-week plan to supersize your chest, back, shoulders, and arms.

Your coach is Ben Bruno, a personal trainer in Los Angeles, California, and member of the Men’s Health Advisory Board. One of his specialities? Helping A-list actors transform their bodies for big-budget action roles.

“When I help a guy get in shape for a part, we always focus primarily on building his upper body,” Bruno says. “Just look at Superman—a big upper body is what gets you noticed, and shows you’re in shape.”

Your journey to superhero status starts here:

BECOME AN MVP AND SCORE THE ULTIMATE UPPER BODY PDF

(P.S.: If you become an MVP, you’ll also get an exclusive members-only discount to our online shop to get much more from Men’s Health.)

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