THE ALPHA PROGRAM

CONTENTS
Alpha Performance Primer Phase 1 ................................................................................................................................... 2

Alpha Performance Primer Intro .......................................................................................................................................... 3

Training Rules ...................................................................................................................................................................................... 3

Rule #1 – Proper Warm Up .......................................................................................................................................................... 3

Rule #2 – Progression ..................................................................................................................................................................... 4

Progressive Overload ................................................................................................................................................................ 4

Time Rounds and Density Training ................................................................................................................................. 7

Rule #3 – Straight Sets ................................................................................................................................................................ 8

Rule #4 – Planned Taper ............................................................................................................................................................... 9

Rule #5 – Include GPP................................................................................................................................................................... 10

Rule #6 – Adherence ..................................................................................................................................................................... 10

Alpha Performance Primer ..................................................................................................................................................... 12

General Physical Preparedness ........................................................................................................................................... 14

Taper Workout ................................................................................................................................................................................. 16

Alpha Strength And Power Phase 2 ................................................................................................................................ 17

Performance Based Training ................................................................................................................................................ 18

Volume: ................................................................................................................................................................................................... 19

Intensity: .............................................................................................................................................................................................. 20

Understanding the Numbers and Letters................................................................................................................... 21

1
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

ALPHA
PERFORMANCE PRIMER
PHASE 1

2
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

ALPHA PERFORMANCE PRIMER INTRO

This isn’t going to be a grand intro.

I’m not going to talk or teach or explain why this program is so bloody awesome.

I’m not going to encourage, because you don’t need it.

I’m not going to convince, because you don’t need that either.

Guys need a challenge.

We need one worthy of our talents, abilities, and potential.

That’s what this workout is. It’s a challenge. It’s something that’s going to make you want to quit. All you
have to do is last. Just endure what’s ahead of you and ask for more.

TRAINING RULES
In this section we’ll go over the rules you’ll need to follow in order to properly execute on this program.
You’ll learn how to prime yourself for maximum performance; how to get stronger each week; the best
technique for increasing work capacity; a back off technique that will ensure you’re pulling back on
volume in order to benefit from super-compensation; and the simple strategy for ensuring you’re adhering
to the program for maximum results.

Rule #1 – Proper Warm Up

The Proper Role of the Warm-up: To prepare the body for the working sets, not to interfere with
them.

Warming up is both muscular and neuromuscular. It elevates the temperature of the muscles and tissues
thus making them more flexible and less susceptible to injury.

Another benefit of properly warming up is improved muscular contractile properties that allow you to
practice the movement pattern that you are about to train.

Warm-up Steps
1. Start off with a simple 5 minutes of aerobic exercise such as exercise bike or treadmill.
2. Go straight to the exercise you are starting off with. Perform this exercise for 3-5 sets with an
empty bar using a full range of motion. 5-6 reps per set will suffice.

3
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM
3. Slowly add weight to the bar in even increments until you are ready to handle the work set.

Note: Once you start to add weight, warm-up reps can be tapered down to save gas for the working sets.

Bench Press

1. Empty Bar x 3 x 5 Warm-up Set

2. 135 lbs x 1 x 6 Warm-up Set
3. 145 x 1 x 4 Warm-up Set
4. 155 x 1 x 2 Warm-Up Set
5. 185 x 5 x 5 Working Sets

Rule #2 – Progression
Like anything in life, fitness or otherwise, you must always aim to get better; to progress. When it comes
to building muscle, gaining athletic ability, or increasing endurance, it all comes down to a gradual
increase in performance.

Without progression there is no growth. And if you’re not growing, you’re dying. Not because bench
pressing the same amount of weight day-in and day-out is going to do you physical harm, but because, as
a man, we need to improve.

That said, the first, and most important principle of this program is progression. Without the goal of
getting better session to session or week to week, it’s useless.

So let’s talk about exactly how you’ll implement this critical principle into the ALPHA performance primer
program.

Progressive Overload
Progressive Overload: This is the gradual increase of stress placed upon the body during exercise
training. This component is recognized as a fundamental principle for success in fitness training.

Whether you are looking to get bigger, stronger, or faster, the goal with any program should be
progression. Continuing to outperform your last performance in order to achieve an adaptive response.

In weight lifting, this can be measured by total workload.

4
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Calculating Total Workload: Reps x Weight = Workload

Squat Example:

Set 1 Set 2 Set 3 Set 4

Weight 225 lbs 225 lbs 240 lbs 245 lbs

Reps 6 6 4 3

Workload 1,350 (lbs) 1,350 (lbs) 960 (lbs) 735 (lbs)

Total Workload 4,395 lbs

If Day 1 prescribes a snatch for 5 sets of 5 reps, and you’re able to hit 135 pounds for the recommended
sets and reps, then next time you perform the same workout, you’ll aim to hit 140 pounds, and so on.

Occasionally, due to certain external factors, you may fail on a set and instead of reaching the prescribed
5 reps, only be able to push it for 3 or 4. If this happens, the first step is to give it another go. Next time
you perform the workout, use the same exact weight you failed with previously. If, for whatever reason,
you fail again, simply reset. The next time you perform said workout, decrease the weight by 10-15% and
make gradual increases from there.

Example:

Week 1 – Snatch

Set 1 Set 2 Set 3 Set 4 Set 5

Weight 135 lbs 135 lbs 135 lbs 135 lbs 135 lbs

Reps 5 5 5 5 5

Workload 675 (lbs) 675 (lbs) 675 (lbs) 675 (lbs) 675 (lbs)

Total Workload 3,375 lbs

5
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Week 2 – Snatch

Set 1 Set 2 Set 3 Set 4 Set 5

Weight 140 lbs 140 lbs 140 lbs 140 lbs 140 lbs

Reps 5 5 5 5 5

Workload 700 (lbs) 700 (lbs) 700 (lbs) 700 (lbs) 700 (lbs)

Total Workload 3,500 lbs

Simple enough, eh?

Now, as you get further into the program—or perhaps if you’re running it for the second or third time—it
may not be as easy as simply increasing the load.

At some point or another, you won’t be able to progress in a linear fashion and may need to be a bit more
strategic.

Here’s how I’d recommend progressing once increasing the load isn’t an option: Let’s say you aimed for
145 pounds on the snatch but were unable to complete the exercise for the prescribed volume—you
missed a few reps on the last couple of sets—then you would simply aim to increase volume (through
reps).

For example:

Week 3 – Snatch

Set 1 Set 2 Set 3 Set 4 Set 5

Weight 145 lbs 145 lbs 145 lbs 145 lbs 145 lbs

Reps 5 5 5 3 2

Workload 725 (lbs) 725 (lbs) 725 (lbs) 435 (lbs) 290 (lbs)

Total Workload 2,900 lbs

6
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM
*Although it may seem like regression because the total workload has decreased, it isn’t. The increase in
intensity is also a form of progression.

Week 4 – Snatch

Set 1 Set 2 Set 3 Set 4 Set 5

Weight 145 lbs 145 lbs 145 lbs 145 lbs 145 lbs

Reps 5 5 5 5 3

Workload 725 (lbs) 725 (lbs) 725 (lbs) 725 (lbs) 435 (lbs)

Total Workload 3,335 lbs

Once you’re able to complete all 5 sets for the prescribed reps, then you can increase the load and repeat
this process.

In the event, however, that you’re unable to increase the volume, you’ll simply reset.

How to Reset
Decrease the total weight by 10-15% for your next snatch session. So instead of attempting 145 pounds
again, you’d scale back to 120-130 pounds and start gradually increasing the weight from there.

Time Rounds and Density Training

The way you’ll progress with your strength and power training is much different than the way you’ll
progress when training for endurance and athleticism.

Density Training
Density refers to the work you're able to do in a given amount of time. If you perform 20sets of 10 reps in
45 minutes, your training density for that that particular workout in a 45-minute timeframe would be
200repetitions. In other words, training density is the amount of sets multiplied by the number of reps
completed within a certain timeframe.

There are two ways to increase training density.

7
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM
1. Increasing the amount of reps you perform in a given timeframe.
2. Decreasing the timeframe it takes in order to complete a given workout (sets x reps)

We’ll use the latter.

If a particular training session takes you 1 hour to complete, the goal should be to complete that same
workout in less time.

The goal of the density training is to do more work in less time. The working weight should remain
constant—the progression variable is time. For example, if it takes you 30 minutes to complete all 4
rounds on week 1, then the goal in week to is not to increase the load, but to complete the same 4 rounds
in slightly less time.

Time Rounds
The goal of the time rounds is not just to help increase conditioning, but to improve work capacity by
fighting through metabolic fatigue. Similar to the density training rounds, with time rounds, you should
keep the working weight constant. The idea is to complete as many rounds as possible in the given time
period. For example, if you were able to complete 5 rounds in 25 minutes in week 1, then you’d aim to
complete 6 or more rounds, in the same timeframe, in week 2.

Let’s Summarize
If you want to get better, then you’ve got to aim for progression. And although it may seem redundant, the
most common mistake trainees make is failing to progress. They believe that if they adhere to the
schedule, alone, it’s enough; it isn’t. It’s why you’ll go to the same gym for years and see guys pushing the
same weight on the bench, and aside from a new beard, they’ve made no physical changes. Don’t be that
guy, lift like a man; aim to be better.

Rule #3 – Straight Sets

Unlike the traditional pyramid loading, straight sets rely more on cumulative fatigue. This means that the
second set will be more challenging than the first, the third more challenging than the second, and so on.

Here’s what it looks like:

If you’re going to squat for 3 sets of 5 reps, you’ll perform the first set with a given weight, rest, perform
another set with the same weight, rest, and finish the last set with the same weight.

8
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Set 1 Rest Set 2 Rest Set 3 Rest

Weight 225 lbs Rest 225 lbs Rest 225 lbs Rest
Reps 5 Rest 5 Rest 5 Rest

Rule #4 – Planned Taper

What is a Taper?
It is a planned reduction in volume and/or intensity, usually for one cycle of your training split, whose
purpose is to allow the body to dissipate accumulated fatigue, allow a full recovery, and prepare you for
further gains.

Why Taper?
 In order to repair ligament, tendons, joints, and tissues.
 To allow your CNS (Central Nervous System) to recover.
 To reduce the risk of overtraining.
 To give your mind and body a mental break from high intensity training.
 To prepare for more muscle gains.

What if I don’t taper?

For those trainees who feel that they want to (try) go 100% at the gym, all the time, they will soon realize
that this is not possible. Not implementing a taper into your training is, in my opinion, the main reason
why intermediate lifters find it so hard to increase performance in the gym. This is why most trainees at
the intermediate level are probably fluctuating between 10-20 pounds (up and down) with any given lift.
And if they do happen to lift heavier than that 20 lbs threshold, they don’t sustain it consistently and thus
it becomes worthless.

9
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM
When to Taper?
This is a 6 week program and it should not be performed for more than 6 weeks at a time. That said, the 6
week mark would be the perfect time to taper off. Once you’ve tapered, feel free to repeat the program.

Other indicators that a taper week is needed:

 You feel tired and not primed to train.

 Your lifts are not increasing (or even decreasing).
 Your tendons, joints, or ligaments are achy.

Note: A regularly scheduled taper should come before you start to experience any of these symptoms.

Rule #5 – Include GPP

GPP or General Physical Preparedness lays the groundwork for later specific physical activity. In your
case, it’s meant to increase conditioning, strength, speed, endurance, structure and skill.

Failing to incorporate at least 1-2 days of GPP work, per week, may not hinder your ability to gain muscle,
but it will certainly limit the amount of badassery you gain from this program.

You see, being strong and muscular is great, but what is it good for when a fire breaks out and you’ve got
to count on your lungs to save your family?

In short, make sure you’re performing your GPP work—it makes you harder to kill.

Rule #6 – Adherence
There is no physiological difference between working out on Monday and working out on Tuesday. What
matters is not what day of the week it is, but the total work done in a given period of time. On top of that,
everyone’s schedule is different, and since adherence is key, it’s less about what you should do and more
about what you can do.

The workout won’t be broken down into specific days (e.g. Monday, Wednesday, Friday), instead, it’ll be
broken down into a given number of workouts (e.g. Day 1, Day 2, Day 3). So whether you’re taking a rest
day after every session or performing them all back to back—what’s really important is that (1) you
perform them in order—so the Day 2 workout will never be done before the Day 1 workout in the week—
and (2) that all of the workouts are completed within the training week.

10
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM
As for GPP—or general physical preparedness—I’d recommend adding 1-2 sessions per week. However, in
the event that you’re only able to fit 3 workouts into your week, the Day 1, Day 2, and Day 3 workouts are
the most critical—never sacrifice those.

Workout Schedule Examples:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Day 1 Day 2 Day 3

Rest GPP GPP Rest
Workout Workout Workout

Day 1 Day 2 Day 3

Rest GPP Rest GPP
Workout Workout Workout

Day 1 Day 2 Day 3

Rest GPP Rest Rest
Workout Workout Workout

As you can see, there are countless options when it comes to scheduling your workouts. The most
important thing is adherence to the main 3 workouts, everything after that is simply going to aid with your
conditioning and recovery.

11
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

ALPHA PERFORMANCE PRIMER

Day 1:

Exercise Sets Reps Rest

Snatch 5 5 2-3 Minutes

Push Press 4 8 2-3 Minutes

Rack Pulls 3 6 90-120 Sec.

Density Training – 4 Rounds

Exercise Reps

Power Clean 6

Pull Ups 10

Farmer Walks 12

Day 2:

Exercise Sets Reps Rest

Deadlift 3 3 2-3 Minutes

Front Squat 3 8 1-2 Minutes

Push Press 5 5 2-3 Minutes

Pendlay Rows 5 5 2-3 Minutes

A1.) Pull Ups 3 AMAP 1 Minute

A2.) Dips 3 AMAP 1 Minute

Snatch Grip Shrugs 4 12 60-90 Sec.

12
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM
* Letters denote a superset.

For example: perform A1) for the prescribed reps; perform A2) for the prescribed reps; rest 1 minute; and
repeat until you’ve completed the exercises for 3 sets.

Day 3:

Exercise Sets Reps Rest

Squat 4 6 2-3 Minutes

Bench Press 5 6 2-3 Minutes

Overhead Press 3 12 1-2 Minutes

Rack Pulls 4 8 1-2 Minutes

Time Rounds – 25 Minutes

Exercise Reps

Pull Ups 10

Hang Cleans 5

RDL 10

13
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

General Physical Preparedness

GPP – Day 1

Box Jumps: x 50

Find a height challenging enough to push your limits, but make sure it’s manageable for the prescribed
repetitions. The goal is to perform 50 box jumps in the fastest time possible. The goal should always be to
beat your previous time.

Sled Push: x 5

Load the sled up with a moderate weight and push it for 20 yards. Push the sled from the starting point to
the end point using about 85-95% intensity—if you can hold a conversation while performing this
exercise, you’re not pushing hard enough. Once you’ve reached the end, rest for 30-60 seconds and
repeat until you’ve completed 5 repetitions.

Bear Crawls: x 10

Using the same 20 yards, bear crawl as fast as possible from the starting point to the finish line. Once
you’ve reached the end point, walk back to the starting point and repeat. Do this until you’ve completed
10 bear crawls across 20-30 yard.

Jump Burpees: x 50

Perform 50 jump burpees—a traditional burpee where you’ll perform a vertical jump at the end—as fast as
you can. Keep a timer so you have a time to beat the next time around.

GPP – Day 2

Pushups: x 100

Perform 100 pushups as fast as possible. Keep a time so you have a time to beat the next time around.

Mountain Climbers: x 100

Perform 200 mountain climbers as fast as possible. Aim to finish this exercise in less time each time you
perform it.

14
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM
Sprints: x 10

Identify a 20-30 yard stretch and sprint as fast as possible from the starting point to the end. Walk back to
the starting point once you’ve reached the end; sprint back to the end point once you’ve reached the start.
Repeat this until you have completed 10 total sprints.

Farmer Walks: x 5

Use the same 20-30 yard stretch and farmer walk from one end to the other. Once you’ve reached the end,
that is 1 repetition. Rest for 30-45 seconds and repeat. Do this until you’ve completed 5 reps. For the
weight, select dumbbells or kettlebells heavy enough to challenge you, but light enough to complete the
workouts.

GPP Barbell Complex

In the event you don’t have the equipment necessary to perform the previous GPP workouts—or you
simply want to mix things up—include these barbell complex workouts instead.

How to Perform Barbell Complex Workouts

Performing the Barbell Complex Workouts is simple, but not easy. Perform the first exercise for the
prescribed sets and reps, as fast as possible. Without resting, move directly into the next exercise. Do this
until you’ve completed each exercise—that’s 1 circuit. Start from the beginning again and repeat the
circuit until you’ve reached the prescribed number of circuits.

The goal is to rest as little as possible between exercises and circuits. The more experienced you get, the
faster you’ll be able to finish the circuits.

GPP – Barbell Complex #1 GPP – Barbell Complex #2

Push Press x 10 Shoulder Press x 10

Hang Clean x 10 Back Squat x 10

Front Squat x 10 Front Squat & Press x 10

Clean & Press x 10 Bent Rows x 20

Repeat Circuit X 6 Lunges x 10 (per leg)

Push Press x 10

Repeat Circuit x 6

15
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Taper Workout

Day 1:

Exercise Sets Reps Rest

Snatch 2 5 ALAN

Push Press 2 8 ALAN

Power Clean 2 8 ALAN

Rack Pulls 3 3 ALAN

Farmer Walks 3 15 Steps ALAN

Day 2:

Exercise Sets Reps Rest

Deadlift 1 3 ALAN

Front Squat 3 4 ALAN

Push Press 2 5 ALAN

Pendlay Rows 2 5 ALAN

Snatch Grip Shrugs 2 12 ALAN

Day 3:

Exercise Sets Reps Rest

Squat 1 3 ALAN

Bench Press 3 4 ALAN

Overhead Press 2 5 ALAN

Rack Pulls 2 5 ALAN

*ALAN = As Little As Needed

16
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

ALPHA
STRENGTH AND POWER
PHASE 2

17
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

PERFORMANCE BASED TRAINING

Performance Based Training (Progressive Overload): This is the gradual increase of stress placed upon
the body during exercise training. This component is recognized as a fundamental principle for success in
fitness training.

If you have ever looked at any of my programs, you will notice that performance based training
(progressive overload) is a staple in my routines. Not because I am obsessed with getting better (which is
totally fine if you are), but because increasing your performance is the ONLY way create a new stimulus in
order to yield significant results.

A common goal for anyone following a fitness training program is to increase strength or muscle size. In
order to achieve new results, the muscles need to be challenged, which stimulates the natural adaptive
processes of the body, which develops to handle the new demands placed on it. If you fail to challenge
the muscle, you will fail to stimulate the adaptive response.

How do we assure our body is challenged enough to adapt and grow?

Simply continue to add more stress to the muscle than the body is used to. This will disrupt homeostasis
and force the body to adapt.

Progressively Overloading the Muscle for Beginners

 Increase the amount of repetitions without sacrificing the amount of weight used
 Increase the amount of sets
 Increase the amount of weight used without sacrificing the repetitions or sets

But we are not beginners…

As an intermediate trainee, performance based training gets a little more complex (but still simple).
Because we have (during out beginner phase) already increased our sets to an ideal amount and strength
gains are now much more difficult to achieve, we must take a simple but more strategic approach to
weight training.

In order to simplify the process of increasing performance, we must track our workouts and bring our
previous workout notes with us to the gym in order to ensure we are disrupting homeostasis.

18
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Items to Track

6. The workout performed (exercise)

7. The amount of weight you are working with (workload)
8. The amount of repetitions performed per set (repetitions)
9. The amount of sets performed (sets)

Once your training session is over and you have collected all the information needed in your workout log,
your goals are set for the next session of the same type.

In this program we are going to focus on straight sets. This simplifies the progressive overload and allows
you to focus on the factors that really matter. A straight set basically means that we perform a give
exercise using the same weight for the prescribed amount of sets. Once you can perform every set with
the prescribed repetitions, it is time to increase the workload and repeat.

Volume:
Calculating Total Volume: Reps x Weight = Set Volume

Bench Press Example:

Work Set Set 1 Set 2 Set 3 Set 3

Weight 225 lbs 225 lbs 240 lbs 245 lbs

Reps 6 6 4 3

Set Volume 1,350 (lbs) 1,350 (lbs) 960 (lbs) 735 (lbs)

Total Volume 4395 (lbs)

19
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Squat Example:

Work Set Set 1 Set 2 Set 3 Set 3

Weight Used 315 lbs 315 lbs 315 lbs 315 lbs

Reps 5 5 3 1

Set Volume 1,575 (lbs) 1,575 (lbs) 945 (lbs) 315 (lbs)

Total Volume 4410 (lbs)

Intensity:
Calculating Intensity: Volume/Repetitions = Average weight used
Average weight used / 1RM x 100 = % Intensity

% of 1RM Calculating 1RM % Weight(lbs)

100% Bench Press 1RM 225 (1RM)

90% 225 x 0.90 = 214

85% 225 x 0.85 = 203

80% 225 x 0.80 = 191

75% 225 x 0.75 = 180

20
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Phase 12 – Extreme Alpha

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

WEEK 1 Day 1 Day 2 Recovery Day 3 Day 4 Recovery

WEEK 2 Day 1 Day 2 Day 3 Recovery Day 4 Day 5 Day 6

WEEK 3 Day 1 Day 2 Recovery Day 3 Day 4 Day 5 Recovery

WEEK 4 Day 1 Day 2 Day 3 Recovery Day 4 Day 5 Day 6

Understanding the Numbers and Letters

When there is a number and a letter next to the exercises, this simply means to perform them as a super-
set.

For example, if you see Incline DB Press (1a) and push-ups (1b) then you would perform 1 set of the DB
Press for the prescribed reps and then immediately jump right into push-ups for the prescribed reps.

Once you have completed both exercises, this is one set.

21
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Week 1:

Week 1 – Day 1 1RM % Sets Reps

Bench Press 75.0% 4 8

Incline DB Press (1a) 3 10

Push Ups (1b) 3 AMAP

DB Chest Flyes - 3 12

Skull Crushers - 4 15

Triceps Pushdowns (2a) 3 12

OH Triceps Extensions (2b) 3 10

Week 1 – Day 2 1RM % Sets Reps

Deadlift 75.0% 4 6

Bent Over Rows (1a) 4 10

Barbell Shrugs (1b) 4 12

Pull Ups - 3 AMAP

Incline DB Curls - 3 15

Hammer Curls (2a) 3 12

DB Curls (2b) 3 10

Week 1 – Day 3 1RM % Sets Reps

Squat 75.0% 4 8

Walking Lunges - 3 12

Seated Hamstring Curl - 4 15

Overhead Press - 3 12

Lateral Raises (1a) 4 12

Face Pulls (1b) 4 10

Calf Raises - 4 8

22
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Week 1 – Day 4 1RM % Sets Reps

Flat DB Press - 4 12

Incline Bench Press - 2 15

Chest Flyes (1a) 3 12

Push Ups (1b) 3 AMAP

Rope Pushdown (2a) 4 15

OH Triceps Extension (2b) 4 12

Week 2:

Week 2 – Day 1 1RM % Sets Reps

Rack Pulls - 3 12

Pull Ups - 3 AMAP

DB Rows - 4 15

Barbell Shrugs - 3 12

Incline DB Curls - 4 15

Reverse Curls (1a) 4 8

Chin Ups (1b) 4 AMAP

Week 2 – Day 2 1RM % Sets Reps

Squat 80.0% 5 6

Romanian Deadlift - 3 12

Hamstring Curl - 4 15

Overhead Press - 4 12

Cable Lateral Raises - 3 15

Rear Delt Raises - 4 15

Calf Raises - 4 8

23
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Week 2 – Day 3 1RM % Sets Reps

Bench Press 80.0% 5 6

Incline Bench Press - 2 15

Chest Flyes (1a) 3 12

Push Ups (1b) 3 AMAP

Rope Pushdown (2a) 4 15

OH Triceps Extension (2b) 4 12

Week 2 – Day 4 1RM % Sets Reps

Deadlift 80.0% 5 4

Seated Rows - 3 15

Lat Pulldown (1a) 3 12

Straight Arm Pulldowns (1b) 3 10

Barbell Shrugs - 3 15

DB Curls (2a) 4 12

Hammer Curls (2b) 4 12

Week 2 – Day 5 1RM % Sets Reps

DB Shoulder Press (1a) 4 12

Lateral Raises (1b) 4 12

Face Pulls - 4 10

Bulgarian Split Squat - 4 15

Walking Lunges - 4 12

Seated Hamstring Curls - 4 15

Calf Raises - 4 8

24
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Week 2 – Day 6 1RM % Sets Reps

Flat DB Press - 4 10

Incline Bench Press - 2 8

Chest Flyes (1a) 4 12

Push Ups (1b) 4 AMAP

Rope Pushdown - 4 12

OH Triceps Extension - 4 8

Week 3:

Week 3 – Day 1 1RM % Sets Reps

Rack Pulls - 3 12

Pull Ups - 3 AMAP

DB Rows - 4 15

Barbell Shrugs - 3 12

Incline DB Curls - 4 15

Reverse Curls (1a) 4 8

Chin Ups (1b) 4 AMAP

Week 3 – Day 2 1RM % Sets Reps

Squat 80.0% 5 6

Romanian Deadlift - 3 12

Hamstring Curl - 4 15

Overhead Press - 4 12

Cable Lateral Raises - 3 15

Rear Delt Raises - 4 15

Calf Raises - 4 8

25
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Week 3 – Day 3 1RM % Sets Reps

Bench Press 80.0% 5 6

Incline Bench Press - 2 15

Chest Flyes (1a) 3 12

Push Ups (1b) 3 AMAP

Rope Pushdown (2a) 4 15

OH Triceps Extension (2b) 4 12

Week 3 – Day 4 1RM % Sets Reps

Deadlift 85.0% 6 3

Seated Rows - 3 15

Lat Pulldown (1a) 3 12

Straight Arm Pulldowns (1b) 3 10

Barbell Shrugs - 3 15

DB Curls (2a) 4 12

Hammer Curls (2b) 4 12

Week 3 – Day 5 1RM % Sets Reps

DB Shoulder Press (1a) 4 12

Lateral Raises (1b) 4 12

Face Pulls - 4 10

Bulgarian Split Squat - 4 15

Walking Lunges - 4 12

Seated Hamstring Curls - 4 15

Calf Raises - 4 8

26
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Week 4:

Week 4 – Day 1 1RM % Sets Reps

Flat DB Press - 4 10

Incline Bench Press - 2 8

Chest Flyes (1a) 4 12

Push Ups (1b) 4 AMAP

Rope Pushdown - 4 12

OH Triceps Extensions - 4 8

Week 4 – Day 2 1RM % Sets Reps

Rack Pulls - 3 12

Pull Ups - 3 AMAP

DB Rows - 4 15

Barbell Shrugs - 3 12

Incline DB Curls - 4 15

Reverse Curls (1a) 4 8

Chin Ups (1b) 4 AMAP

Week 4 – Day 3 1RM % Sets Reps

DB Shoulder Press (1a) 4 12

Lateral Raises (1b) 4 12

Face Pulls - 4 10

Bulgarian Split Squat - 4 15

Walking Lunges - 4 12

Seated Hamstring Curls - 4 15

Calf Raises - 4 8

27
Man in the Arena Inc. copyright 2021
 THE ALPHA PROGRAM

Week 4 – Day 4 1RM % Sets Reps

Bench Press 80.0% 5 6

Incline Bench Press - 2 15

Chest Flyes (1a) 3 12

Push Ups (1b) 3 AMAP

Rope Pushdown (2a) 4 15

OH Triceps Extension (2b) 4 12

Week 4 – Day 5 1RM % Sets Reps

Deadlift 85.0% 6 3

Seated Rows - 3 15

Lat Pulldown (1a) 3 12

Straight Arm Pulldowns (1b) 3 10

Barbell Shrugs - 3 15

DB Curls (2a) 4 12

Hammer Curls (2b) 4 12

Week 4 – Day 6 1RM % Sets Reps

Squat 80.0% 5 6

Romanian Deadlift - 3 12

Hamstring Curl - 4 15

Overhead Press - 4 12

Cable Lateral Raises - 3 15

Rear Delt Raises - 4 15

Calf Raises - 4 8

28
Man in the Arena Inc. copyright 2021