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  • ALPHA MUSCLE | ALAIN GONZALEZ

  • BASIC TO BEAST | ALAIN GONZALEZ

    COPYRIGHT NOTICEPublished by:

    Human Evolution Publishing

    Copyright © 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution Publishing. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.

  • BASIC TO BEAST | ALAIN GONZALEZ

    LEGAL DISCLAIMER

    Warning: All the information presented in this guide is for educational and resource purposes only. It is not a substitute for or in addition to any advice given to you by your physician or health care provider.

    Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in this guide is perceived and utilized and so, you do so at your own risk.In no way will Alain Gonzalez, Human Evolution Publishing, or any persons associated with this guide be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.

    PERSONAL DISCLAIMER

    We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of practical application, dealing with the needs of our own health and physiques as well as the needs of others. Any recommendations we may make to you regarding diet, including supplements and herbal or nutritional treatments must be discussed between you and your doctor/s.

    MUSCLE-BUILDING DISCLAIMER

    Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never do anything when it comes to trying building muscle. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials that you saw were of people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too.

  • BASIC TO BEAST | ALAIN GONZALEZ

    This program is an example of how you can train like an athlete to gain functional size, strength, speed, and power endurance. The average non-athlete or weekend warrior who wants to get that “Superhero look” and improve their athleticism can use this program and will make incredible gains.

    It is designed with the goals of minimizing joint and Central Nervous System stress being at the very top of the list. It is a four day per week program on an upper/lower/full body split.

    Day 1 is upper body strength and power.

    Day 2 is lower body strength and power.

    Day 3 is full body explosive power/athleticism.

    Day 4 is a full body functional hypertrophy/power endurance day.

    If you absolutely cannot train four days per week, simply skip Day 4.

    The workout should keep you feeling fresh. This isn’t traditional bodybuilding style-workouts where you beat the crap out of your muscles every workout and have to drag yourself out of the gym.

    You want to end each workout feeling better than when you walked in. That doesn’t mean you won’t work hard and push yourself. It just means the goal is perfecting form and intentional lifting as opposed to “seek and destroy.”

    By keeping the heaviest barbell work on days 1 and 2, we allow for more recovery and less pint stress throughout the rest of the week.

    I have chosen exercises that most people should be able to do pain free, even if your mobility/ flexibility isn’t perfect. However, if you come across an exercise that you can’t do for whatever reason, substitute with the closest vacation that you can do. If you have trouble with this and want specific advice, feel free to reach out via email at [email protected] and I’ll do my best to point you in the right direction.

    THE HOLDS

    There are a few key exercises that will be staples in the program, some of which you may be unfamiliar with or not used to doing. Isometric holds are unbeatable when it comes to gaining functional strength and mass and improving athleticism.

    For our purposes we will be focusing on the front lever, handstand, and L-sit. Regularly including these in your training will do wonders for getting strong, functional, and athletic.

    These are the types of exercise gymnasts include in their training, and if you want to know how ridiculously effective they are, google “male gymnast muscle” and you’ll need no further convincing.

    We will be doing Handstands and Front Levers on days 1, 3, and 4.

  • BASIC TO BEAST | ALAIN GONZALEZ

    You can watch a basic intro video that will help you select the progression for each of these exercises by clicking on the links below:

    Handstands HoldsFront Lever 101L-Sit Progression 1 & 2

    Reminder: the goal with isometric holds is to generate maximum muscle tension throughout the duration of the set. These are “skill” movements that require months of practice to perfect and progress. Your goal is to make small improvements over time and only move on to a more advanced progression once you are completely dominating the current one.

    What if you can’t do the Holds? They are challenging, and may be very difficult if you’re carrying around a lot of extra bodyweight. So if you find that you can’t do them for whatever reason, you’ve got two options:

    1. Use youtube and get creative to find a progression you CAN do.

    2. Skip them for now, and add them in as you lose bodyweight and become able to do beginner progressions (again, youtube is your friend).

    PERIODIZATION

    The “big lifts” on days 1 and 2 will be progressed in the following way:

    Week 1 is considered the intro week. You simply do a few warm-up sets until you find a weightyou can do for 6-8 reps and then do 3 sets of 5 with it. The weight remains the same for allthree sets. All reps should be clean and powerful — no grinders.

    On Week 2 you increase the volume by doing 2 more sets with the weight you used in week 1. So now instead of doing three sets of five, you will do five sets of five.

    On Week 3 the volume gets cut back to three sets again and you will increase the weight from weeks 1 and 2. This increase can be anywhere from 5 - 15 pounds, depending on how you feel that day. Push yourself but don’t force it. Sacrificing form and forcing weight on the bar is how you get injured. Again, these reps are clean and powerful with perfect form. You should be able to complete all reps without the help of anyone else.

    On Week 4 you simply cut the weight back to what you used in Weeks 1 and 2 and once again do three sets of five reps.

    By keeping Weeks 1 and 4 more low intensity, you will stay fresh so that you can get after it during WeeksBy strategically backing off during Weeks 1 and 4, we actually end up maximizing intensity andperformance when it matters and will make incredible gains.

    So it looks like this:

    Week 1: 3 x 5Week 2: 5 x 5 (with same weight as Week 1)Week 3: 2 x 5 (add weight from previous weeks)Week 4: 3 x 5 (with same weight as weeks 1 and 2)

    https://vimeo.com/152747762https://vimeo.com/152174457https://vimeo.com/183050138/498f5f94bc

  • BASIC TO BEAST | ALAIN GONZALEZ

    As you can see, it’s important to keep a workout log so that you know how much weight you lifted so you can progress as needed.

    The exercises used for Days 1 and 2 will change through-out the 12-week program and reps will be adjusted slightly as well.

    Make sure you are doing 3-5 solid warm-ups before each of these exercises to get the blood flowing, “grease” the movement, and prepare your body for the heavier weights to come.

    PROGRESSION FOR ALL OTHER EXERCISES

    The workouts on Days 3 and 4 are focused on explosive power and functional muscle/strength endurance, respectively. The goal on all exercises in these workouts is as follows:

    DAY 3

    The goal with day 3 is to improve speed and power. If you’ve never followed a program like this before, this type of workout can be incredibly fun. You “feel” it in a much different way than maximal strength training or even traditional bodybuilding training.

    You always want to make sure your reps are performed with perfect form and prioritize speed and power over all else. You are not trying to train until muscular “failure” on these exercises. Pick a weight that’s challenging, but that still allows you to be explosive.

    Add weight throughout the program to these lifts when it naturally feels doable. In other words, when the current weight starts to feel too easy, add 5-10 pounds. Repeat as needed but never force it. The sets and reps are adjusted from month-to-month so that you will naturally use heavier weights throughout the program.

    DAY 4

    The goal with day 4 is functional hypertrophy/strength endurance. This is going to be more of your traditional bodybuilding style “pump work” done for higher reps. Only we are going to put the usual MTM “spin” on it by using mostly bodyweight exercises for the upper body to limit the stress placed on your joints and keep you fresh.

    The focus on day 4 is to maximize muscle tension and really “feel” the exercises in the target muscle. In other words, we are focusing on mind muscle connection. Similar to Day 3, you want to add weight as necessary, but never force it.

  • BASIC TO BEAST | ALAIN GONZALEZ

    REST PERIODS

    Superheroes have a unique combination of strength, power, and endurance. Since this is a program to help you look and perform like a modern-day superhero, rest periods are adjusted accordingly.

    In the real world, it’s useless to display incredible amounts of strength and power if you need 5 minutes to “recover”. The key to performing like a superhero is strength and power endurance.

    You need to be able to repeatedly display power. But you have to do this carefully or you will drive yourself into the ground.

    On days 1 and 2, rest periods will be longer (90-180 seconds) to allow you to use maximum weight on the big lifts.

    On days 3 and 4, rest periods will be shorter, accompanied by higher reps which will tax your cardiovascular system and build up your conditioning as well.

    FINISHERS AND CARDIO

    To improve conditions and fat loss, you can do 10-minute “finishers” at the end of your workouts. Pick from the options below and include at the end of 2-3 workouts each week, if desired:

    1. 8-10 minutes of intervals on bike, elliptical, rowing machine, medicine ball slams, battling ropes, etc. Go hard for 15-20 seconds and rest for 60 seconds. Repeat for 8-10 minutes.

    2. Tabata Style Jump Rope/Bike/Rowing: Set a timer for 4 minutes. Go hard for 10 seconds, rest for 20 seconds. Repeat for 4 minutes.

    3. Jump Rope/Rowing/Bike for 10 minutes @ 70% of Max Heart Rate (Max Heart Rate = 220 - age).

    NUTRITION

    Select the nutrition protocol from the Athletic-Aesthetic Physique Nutrition Manual that fits with your current goals and body composition. If you are currently seeking fat loss, just play it conservative to start out with.

    Due to the high frequency of the Basic To Beast workout program, cutting calories too low may hinder recovery ability and affect performance. Start at bodyweight x 12 and adjust as needed (decrease daily intake by 200-300 cals per day if not losing weight/seeing decreased waist circumference after two weeks).

  • BASIC TO BEAST | ALAIN GONZALEZ

    PRE-WORKOUT WARM-UPS

    No one really likes doing pre-workout warm-ups and it’s usually the first thing guys skip. But this is a big mistake. If you want to avoid the usual aches, pains, and injuries most lifters experience, then you gotta do a good 5-10 minute warmup. Below is a warm-up that you need to do before pumping iron.

    I’ve done my best to make it quick and painless.

    1. 2-3 minutes on bike, elliptical, or rowing machine to get blood flowing

    2. Warrior Lunge Stretch - 30 seconds per leg

    3. Scapular Wall Slide - 10

    4. Cat/Camel - 10

    5. Band Pull-Apart or Face Pull - 20

    6. Pushup - 10

    7. Bodyweight Reverse Lunge - 6 per leg

    8. Cossack Squat - 10 per side

    9. Jumping Jacks - 20

  • BASIC TO BEAST | ALAIN GONZALEZ

    BASIC TO BEASTPHASE 1: DAY 1

    1. Handstand HoldWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 20-30s 1m2 3 20-30s 1m3 3 20-30s 1m4 3 20-30s 1m

    2. Dumbbell Push Press

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 5 2m2 5 5 2m3 2 5 2m4 3 5 2m

    3. Bench Press

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 5 2m2 5 5 2m3 2 5 2m4 3 5 2m

    4a. Parallel Grip Chinup

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 8-10 45s2 3 8-10 45s3 4 8-10 45s4 4 8-10 45s

    4b. Front Lever Iso Hold

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPSS

    UP

    ER

    SE

    T1 4 10s 1m2 4 10s 1m3 4 10s 1m4 4 10s 1m

    5. Dumbbell Curls (Start with weight you can do for 20 reps and do 4 sets with that weight, resting 45 seconds between sets).WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 4 20RM 45s2 4 20RM 45s3 4 20RM 45s4 4 20RM 45s

  • BASIC TO BEAST | ALAIN GONZALEZ

    BASIC TO BEASTPHASE 1: DAY 2

    1. Vertical JumpWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 3 1m2 3 3 1m3 3 3 1m4 3 3 1m

    2. Barbell Bulgarian Split Squat

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 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

    3. Single Leg Barbell Romanian Deadlift

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 2 8-10 per leg 60s b/t legs2 2 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

    4. Goblet Squat

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

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

    5. L-Sit (start with bent knees if necessary)WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 2 10s 1m2 2 10s 1m3 3 10s 1m4 3 10s 1m

  • BASIC TO BEAST | ALAIN GONZALEZ

    BASIC TO BEASTPHASE 1: DAY 3

    1a. Handstand HoldWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    1b. Front Lever Iso Hold

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    2. Jump Squat Resting 10-Pound Dumbbells on Shoulders

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

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

    3. 1-arm Dumbbell Snatch From Hang (start with dumbbell around knee high in-between legs and lift explosively overhead as if you were trying to throw it through the ceiling -- but don’t actually let go of the weight).

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 4 6 per arm 45s b/t arms2 4 6 per arm 45s b/t arms3 4 6 per arm 45s b/t arms4 4 6 per arm 45s b/t arms

    4. Barbell Clean and Press (Fast, Explosive reps — no “grinders.”)

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 4 6 1m 30s2 4 6 1m 30s3 4 6 1m 30s4 4 6 1m 30s

    5. Barbell Power ShrugWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 6 1m2 3 6 1m3 3 6 1m4 3 6 1m

  • BASIC TO BEAST | ALAIN GONZALEZ

    BASIC TO BEASTPHASE 1: DAY 4

    1a. Handstand HoldWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    1b. Front Lever Iso Hold

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    2a. Inverted Row

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

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

    2b. 1-P-2 Pushup (Lower yourself to count of “2”, pause at the bottom and flex the chest, push back up explosively -- that’sone rep).

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

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

    3. Single Leg Hip Thrust

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 10-12 per leg 45s b/t legs2 3 10-12 per leg 45s b/t legs3 3 10-12 per leg 45s b/t legs4 3 10-12 per leg 45s b/t legs

    4. Farmers WalkWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 45s 1m2 3 45s 1m3 3 45s 1m4 3 45s 1m

  • BASIC TO BEAST | ALAIN GONZALEZ

    PHASE 2

  • BASIC TO BEAST | ALAIN GONZALEZ

    BASIC TO BEASTPHASE 2: DAY 1

    1. Handstand HoldWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    2. 1-arm Dumbbell Shoulder Press

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 5 per arm 60s b/t arms2 5 5 per arm 60s b/t arms3 2 5 per arm 60s b/t arms4 3 5 per arm 60s b/t arms

    3. Dumbbell Alternating Bench Press

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 5 per arm 2m2 5 5 per arm 2m3 2 5 per arm 2m4 3 5 per arm 2m

    4. Front Lever Iso Hold

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 4 10s 1m2 4 10s 1m3 4 10s 1m4 4 10s 1m

    5. Lat Pulldown

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 4 8-12 1m2 4 8-12 1m3 4 8-12 1m4 3 8-12 1m

    6. Dumbbell Lateral RaiseWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 8-12 1m2 4 8-12 1m3 4 8-12 1m4 3 8-12 1m

  • BASIC TO BEAST | ALAIN GONZALEZ

    BASIC TO BEASTPHASE 2: DAY 2

    1. Barbell Bulgarian Split SquatWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 6-8 per leg 60s b/t legs2 5 6-8 per leg 60s b/t legs3 2 6-8 per leg 60s b/t legs4 3 6-8 per leg 60s b/t legs

    2. Sumo Deadlift

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 5 2-3 minutes2 5 5 2-3 minutes3 2 5 2-3 minutes4 3 5 2-3 minutes

    3. Dumbbell Front Squat

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 12 1m 15s2 3 12 1m 15s3 3 12 1m 15s4 2 12 1m 15s

    4a. L-Sit Progression

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 4 10s 1m2 4 10s 1m3 4 10s 1m4 4 10s 1m

    4b. Dumbbell Hammer Curl

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPSS

    UP

    ER

    SE

    T1 4 8-12 1m2 4 8-12 1m3 4 8-12 1m4 4 8-12 1m

  • BASIC TO BEAST | ALAIN GONZALEZ

    BASIC TO BEASTPHASE 2: DAY 3

    1a. Handstand HoldWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    1b. Front Lever Iso Hold

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    2. Single Leg Vertical Jump

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 3 per leg 30s b/t legs2 3 3 per leg 30s b/t legs3 3 3 per leg 30s b/t legs4 3 3 per leg 30s b/t legs

    3. 1-arm Dumbbell Snatch From Hang (start with dumbbell around knee high in-between legs and lift explosively overhead as if you were trying to throw it through the ceiling -- but don’t actually let go of the weight).

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 4 5 per arm 45s b/t arms2 4 5 per arm 45s b/t arms3 4 5 per arm 45s b/t arms4 4 5 per arm 45s b/t arms

    4. Dumbbell Clean and Press (Fast, Explosive reps — no “grinders.”)

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 8 1m2 3 8 1m3 3 8 1m4 3 8 1m

    5. Barbell Power ShrugWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 2 5 1m2 2 5 1m3 2 5 1m4 2 5 1m

  • BASIC TO BEAST | ALAIN GONZALEZ

    BASIC TO BEASTPHASE 2: DAY 4

    1a. Handstand HoldWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    1b. Front Lever Iso Hold

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    2a. Bent Dumbbell Row

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

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

    2b. Dips (Lower yourself to count of “2”, pause at the bottom and flex the chest, push back up explosively to increase difficulty).

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

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

    3. Dumbbell Reverse Lunge

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 10-12 per leg 45s b/t legs2 3 10-12 per leg 45s b/t legs3 3 10-12 per leg 45s b/t legs4 3 10-12 per leg 45s b/t legs

    4. Dumbbell Overhead Walk (Hold a dumbbell in each hand and extend arms overhead while walking).WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 45s 1m2 3 45s 1m3 3 45s 1m4 3 45s 1m

  • BASIC TO BEAST | ALAIN GONZALEZ

    PHASE 3

  • BASIC TO BEAST | ALAIN GONZALEZ

    BASIC TO BEASTPHASE 3: DAY 1

    1. Handstand HoldWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    2. Standing Barbell Shoulder Press

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 5 2m2 5 5 2m3 2 5 2m4 3 5 2m

    3. Incline Barbell Bench Press

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 5 2m2 5 5 2m3 2 5 2m4 3 5 2m

    4. Front Lever Iso Hold

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 4 10s 1m2 4 10s 1m3 4 10s 1m4 4 10s 1m

    5. Neutral Grip Chinups (AMRAP = As many reps as possible)

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 4 AMRAP 1m 30s2 4 AMRAP 1m 30s3 4 AMRAP 1m 30s4 3 AMRAP 1m 30s

    6. Triceps Cable ExtensionWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

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

  • BASIC TO BEAST | ALAIN GONZALEZ

    BASIC TO BEASTPHASE 3: DAY 2

    1. Trap Bar Deadlift (If no access to Trap Bar, do slightly elevated - mid shin height - straight-bar deadlifts).WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 5 2-3m2 5 5 2-3m3 2 5 2-3m4 3 5 2-3m

    2. Goblet Squat w/ 2-second pause at bottom

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

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

    3. Dumbbell Single Leg Romanian Deadlift

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

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

    4a. L-Sit Progression

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 4 10s 1m2 4 10s 1m3 4 10s 1m4 4 10s 1m

    4b. EZ Bar Curls

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 4 8-12 1m2 4 8-12 1m3 4 8-12 1m4 4 8-12 1m

  • BASIC TO BEAST | ALAIN GONZALEZ

    anabolic assaultPHASE 3: DAY 3

    1a. Handstand HoldWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    1b. Front Lever Iso HoldWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    2. Vertical Jump (Bend knees slightly and explode up, reaching arms overhead as high as possible).WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

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

    3. 1-arm Dumbbell Snatch From Hang (start with dumbbell around knee high in-between legs and lift explosively overhead as if you were trying to throw it through the ceiling -- but don’t actually let go of the weight).

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 4 4 per arm 45s b/t arms2 4 4 per arm 45s b/t arms3 4 4 per arm 45s b/t arms4 4 4 per arm 45s b/t arms

    4. Dumbbell 1-arm Clean and Press (Fast, Explosive reps — no “grinders.”)

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 6-8 per arm 60s b/t arms2 3 6-8 per arm 60s b/t arms3 3 6-8 per arm 60s b/t arms4 3 6-8 per arm 60s b/t arms

    5. Barbell Power ShrugWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

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

  • BASIC TO BEAST | ALAIN GONZALEZ

    anabolic assaultPHASE 3: DAY 4

    1a. Handstand HoldWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    1b. Front Lever Iso Hold

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

    1 3 10-30s 20s2 3 10-30s 20s3 3 10-30s 20s4 3 10-30s 20s

    2a. Inverted Row

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

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

    2b. Close-Grip Pushups (wrap resistance band around back or place weight plates to increase difficulty).

    WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    SU

    PE

    RS

    ET

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

    4. Dumbbell Step-UpWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 10-12 per leg 45s b/t legs2 3 10-12 per leg 45s b/t legs3 3 10-12 per leg 45s b/t legs4 3 10-12 per leg 45s b/t legs

    5. Farmers WalkWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

    1 3 45s 1m2 3 45s 1m3 3 45s 1m4 3 45s 1m