alpha muscle | alain gonzalez-+2x... · while i did my best to make the main athletic-aesthetic...

THE ATHLETIC-AESTHETIC PHYSIQUE 2X PER WEEK PLAN | ALAIN GONZALEZ ALPHA MUSCLE | ALAIN GONZALEZ

THE ATHLETIC-AESTHETIC PHYSIQUE 2X PER WEEK PLAN | ALAIN GONZALEZ

Below is the 2-day per week workout program for the Athletic-Aesthetic Physique. There are three phases of this workout, each phase is four weeks, making this a 12-week workout program.

So it will look like this:

Weeks 1-4: Phase 1Weeks 5-8: Phase 2Weeks 9-12: Phase 3

How do you know if this is a good workout program for you? If you only have two days available to train right now - this is a good option for you. While I did my best to make the main Athletic-Aesthetic Physique workoutsdoable even for guys with busy schedules, I get that some people are going through seasons of life where even that isn’t a possibility.

If that’s you, running this 12-week workout program that only requires you to workout twice per week is a great option. Due to the way I have set things up, you will still be able to see gains in strength and muscle while following this program.

This workout program can also be a “go-to” for you when life gets really busy in the future - whether that’s a busy few months at work, when you have a new baby at home, or any other times when getting a workout inmore than twice per week is just impossible.

A FEW NOTES:

• You will see “optional finisher” at the end of the workouts below. Unless you simply don’t have time to complete these, I highly recommend them for conditioning and fat loss.

• Try to separate your workouts each week by at least one day of rest. Two or three days would be better. So Monday/Thursday, Tuesday/Friday, Tuesday/Saturday are all great options. Do whatever fits your schedulebest.

Do your best to live an active lifestyle outside of the gym. Go on walks with your family, play sports for fun with friends, just move - preferably for 30-60 minutes a few days per week. Doing this is about more than “absand biceps”, it’s about reducing stress and living a happier, healthier life.

• The exercises are written as sets x reps x rest period (in seconds). So, 4 x 10 x 60 seconds = 4 sets of 10 reps with 60 second rest periods.


MOBILITY WARM UP1. Do 2-3 minutes of jump rope, rowing, elliptical, etc. to get blood flowing

2. Shoulder dislocation w/ Band- 1 x 10

3. Reverse Lunge w/ Reach- 1 x 5 per leg

4. Band Pull Apart 1 x 15

*If you don’t have bands, do cable face pulls

5. Bodyweight Split Squat- 1 x 10 per leg

6. Pushup- 1 x 10

7. Cossack Squat- 1 x 10 per side

• You’ll do the warm up before each of the workouts.

• f your mobility sucks or you constantly walk around with muscle• tightness/soreness/aches/pains, you could do these warm ups every day,• even on days you don’t have a strength training workout. Do them in the• morning, evening, or whenever you can fit it in and you will notice a pretty• drastic increase in your movement quality.


Athletic Aesthetic Physique 2-Days Per Week Workout PHASE 1: DAY 1

1a. Incline Dumbbell Press

WEEK SETS REPS RESTWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 4 8-10 1m2 3 8-10 1m3 3 8-10 1m4 2 8-10 1m

1b. 1-arm Dumbbell Row


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 4 8-10 per arm 30s b/t arms2 3 8-10 per arm 30s b/t arms3 3 8-10 per arm 30s b/t arms

4 3 8-10 per arm 30s b/t arms

2a. Neutral Grip Dumbbell Shoulder Press


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 8-10 1m2 3 8-10 1m3 2 8-10 1m4 2 8-10 1m

2b. Chin-UpsNotes: If unable to do 10-12 chin-ups, use assisted chin-up machine or do Neutral Grip Lat Pulldown.


REPSSET 2 SET 3 SET 4 SET 5

1 3 8-12 1m2 3 8-12 1m3 2 8-12 1m4 2 8-12 1m

3a. Dumbbell Squat


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 15 2m2 3 15 2m3 4 15 2m4 4 15 2m

3b. Dumbbell Curls


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 12-15 2m2 3 12-15 2m3 4 12-15 2m4 4 12-15 2m

Optional Finisher: Jump Rope/Jumping Jacks/Battling Ropes Intervals. Go hard for 20 seconds, then rest for 40 seconds. Repeat for 5-7 minutes. Add one minute per

Phase 1: Day 2



1. Bodyweight Jump Squat


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 5 60s2 3 5 60s3 3 5 60s4 3 5 60s

1b. Deadlift (Trap Bar or Sumo). After doing 3-4 warm-up sets, do 1 set of 6-8 reps, 2 sets of 4-6 reps.


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 1, 2 6-8, 4-6 2m2 1, 2 6-8, 4-6 2m3 1, 2 6-8, 4-6 2m

4 1, 2 6-8, 4-6 2m 2a. Seated Dumbbell Shoulder Press (weeks 1 & 2), Dumbbell Bench Press (weeks 3 & 4)


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 2 10-12 1m2 3 10-12 1m3 3 10-12 1m4 2 10-12 1m

2b. Dumbbell Incline RowNotes: If unable to do 10-12 chin-ups, use assisted chin-up machine or do Neutral Grip Lat Pulldown.


REPSWEIGHT/

REPSWEIGHT/

REPS3WEIGHT/

REPSWEIGHT/

REPS

1 2 10-12 1m2 3 10-12 1m3 3 10-12 1m4 2 10-12 1m

3a. Single Leg Romanian Deadlift


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 2 8-10 per leg 60s b/t legs2 3 8-10 per leg 60s b/t legs3 3 8-10 per leg 60s b/t legs4 3 8-10 per leg 60s b/t legs

3b. Close Grip Pushups (AMRAP = As many reps as possible


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 2 AMRAP 60s b/t legs2 3 AMRAP 60s b/t legs3 3 AMRAP 60s b/t legs4 3 AMRAP 60s b/t legs

Optional Finisher: Jump Rope/Rowing/Battling Ropes Intervals. Go hard for 20 seconds, then rest for 40 seconds. Repeat for 5-7 minutes. Add one minute per week.


PHASE 2


Athletic Aesthetic Physique 2-Days Per Week WorkoutPHASE 2: DAY 1

1a. Squat (Barbell Back Squat, Barbell Front Squat, Bulgarian Split Squat, or Goblet Squat). After 3-4 progressively heavier warm-up sets, do 1 set of 6-8 reps and 2 sets of 4-6 reps.


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 1, 2 6-8, 4-6 1m2 1, 2 6-8, 4-6 1m3 1, 2 6-8, 4-6 1m4 1, 2 6-8, 4-6 1m

1b. Neutral Grip Chin-Ups


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 8-10 1m2 3 8-10 1m3 3 8-10 1m

4 3 8-10 1m 2. Dumbbell 1-arm Push Press


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 6-8 per arm 1m b/t arms2 4 6-8 per arm 1m b/t arms3 4 6-8 per arm 1m b/t arms4 3 6-8 per arm 1m b/t arms

3. Seated Cable Row (Wide, overhand grip).Notes: If unable to do 10-12 chin-ups, use assisted chin-up machine or do Neutral Grip Lat Pulldown.


REPSWEIGHT/

REPSWEIGHT/

REPS3WEIGHT/

REPSWEIGHT/

REPS

1 2 8-12 1m2 3 8-12 1m3 3 8-12 1m4 2 8-12 1m

4a. EZ Bar Curls


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 10-12 30s2 3 10-12 30s3 4 10-12 30s4 4 10-12 30s

4b. Farmers Walk (Weeks 1 and 2) Rear Foot Elevated Split Squat (Weeks 3 and 4).


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 40s 1m2 3 40s 1m3 4 40s 1m4 4 40s 1m




1a. Explosive Push-Up (Lower yourself under control, pause at bottom, and then push up as explosively as possible to the top position of a push-up — that’s one rep.


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 3 1m2 3 4 1m3 3 5 1m4 3 3 1m

1b. Barbell Incline Press (After 3-4 progressively heavier warm-up sets, do 1 set of 6-8 reps and 2 sets of 4-6 reps. )


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 1, 2 6-8, 4-6 2m2 1, 2 6-8, 4-6 2m3 1, 2 6-8, 4-6 2m

4 1, 2 6-8, 4-6 2m

2a. Divebomber Push-Up


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 2 10-15 1m2 2 10-15 1m3 2 10-15 1m4 2 10-15 1m

2b. Inverted Row


REPSWEIGHT/

REPSWEIGHT/

REPS3WEIGHT/

REPSWEIGHT/

REPS

1 2 10-15 1m2 3 10-15 1m3 3 10-15 1m4 2 10-15 1m

3. Dumbbell Reverse Lunge


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS


4. Dumbbell Lateral Raise (Rest-Pause — Do one set of 15-20 reps to muscular failure. Rest 15 seconds and do asmany reps as possible. Rest 15 seconds and do as many reps as possible. Rest 15 seconds and do as many reps aspossible one more time.) Use the same weight for ALL sets.


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 4 12-15, AMRAP 15s2 4 12-15, AMRAP 15s3 4 12-15, AMRAP 15s4 4 12-15, AMRAP 15s

Optional Finisher: Stationary Bike Intervals. Crank the resistance up high and go hard for 20 seconds, then rest for 40 seconds. Repeat 8-10 times.


PHASE 3



1a. Dumbbell Incline Press (1 set of 6-8 reps, 2 sets of 4-6 reps).


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 1, 2 6-8, 4-6 1m2 1, 2 6-8, 4-6 1m3 1, 2 6-8, 4-6 1m4 1, 2 6-8, 4-6 1m

1b. Pull-Ups (Overhand Grip — add weight to increase difficulty).


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 6-8 1m2 3 6-8 1m3 3 6-8 1m

4 3 6-8 1m 2. Seated Dumbbell Shoulder Press


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 6-8 2m2 4 6-8 2m3 4 6-8 2m4 3 6-8 2m

3. Standing Cable RowNotes: If unable to do 10-12 chin-ups, use assisted chin-up machine or do Neutral Grip Lat Pulldown.


REPSWEIGHT/

REPSWEIGHT/

REPS3WEIGHT/

REPSWEIGHT/

REPS

1 2 8-12 1m2 3 8-12 1m3 3 8-12 1m4 2 8-12 1m

4a. Goblet Squat


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 15 1m2 3 15 1m3 4 15 1m4 4 15 1m

4b. Cable Ropes Triceps Extension


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 10-12 1m2 3 10-12 1m3 4 10-12 1m4 4 10-12 1m




1a. Vertical Jump w/ Overhead Reach.


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 3 3 1m2 3 4 1m3 3 5 1m4 3 3 1m

1b. Trap Bar or Sumo Deadlift (after 3-4 progressively heavier warm-up sets, do 1 set of 4-6 and 2 sets of 2-4).


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 1,2 4-6. 2-4 2m2 1,2 4-6. 2-4 2m3 1,2 4-6. 2-4 2m

4 1,2 4-6. 2-4 2m 2a. Dumbbell Incline Squeeze Press (Weeks 1 and 2), Weighted Pushup (Weeks 3 and 4).


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 2 10-12 1m2 3 10-12 1m3 3 10-12 1m4 2 10-12 1m

2b. Dumbbell 1-arm Row


REPSWEIGHT/

REPSWEIGHT/

REPS3WEIGHT/

REPSWEIGHT/

REPS

1 2 10-12 per arm 30s b/t arms2 3 10-12 per arm 30s b/t arms3 3 10-12 per arm 30s b/t arms4 2 10-12 per arm 30s b/t arms

3. Goblet Split Squat


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS


4. Dumbbell Hammer Curl (Rest-Pause — Do one set of 15-20 reps to muscular failure. Rest 15 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible. Rest 15 seconds and do as many reps as possible one more time.) Use the same weight for ALL sets.


REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPSWEIGHT/

REPS

1 4 12-15, AMRAP 15s2 4 12-15, AMRAP 15s3 4 12-15, AMRAP 15s4 4 12-15, AMRAP 15s

Optional Finisher: Stationary Bike Intervals. Crank the resistance up high and go hard for 20 seconds, then rest for 40 seconds. Repeat 8-10 times.

alpha muscle | alain gonzalez-+2x... · while i did my best to make the main athletic-aesthetic...

Documents