Man 2.0 Engineering the Alpha

grip and your feet shoulder-width apart.
    Then, keeping your abs tight, lift your heels as high as you can.
    Pause, then lower and repeat.

    C2 Dumbbell Fly
4–6 reps

    Grab a pair of dumbbells and lie on your back on an inclined bench.
    Raise your arms straight above your chest with your palms facing forward and your elbows slightly bent.
    Slowly lower the dumbbells in an arc down and away from your body.
    Once the dumbbells are almost in line with your chest—but above it—reverse the movement back to the starting position, making sure you squeeze the muscles in your chest at the top of the movement.
    Weight selection: pick a weight you could lift 8–12 times.

    Alternate C1 and C2 for 4 minutes. The goal is to get as many reps as possible. After this circuit, rest 2 minutes and then repeat the circuit with the same weight.

    PHASE II, WORKOUT 3
    A1 Trap Bar Deadlift
4–6 reps

    Load a trap bar with weight, and stand between the trap bar handles with your feet about hip-width apart.
    Bend down, and grab the bar outside your knees. Your shoulders should be over the bar.
    Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar until it’s in front of your thighs.
    Lower the weight back to the starting position and repeat.

    A2 Barbell High Pull
4–6 reps

    Grab a barbell with an overhand grip and hold it just below knee height.
    Explosively pull the barbell upward, rise onto your toes, and bend your elbows as you bring the weight up to shoulder height. Return to the starting position.
    Weight selection: pick a weight you could lift 8–12 times.

    Alternate A1 and A2 for 5 minutes. The goal is to get as many reps as possible. After this circuit, rest 3–5 minutes. Then increase your weights by 5 to 10 percent and repeat the circuit for another 5 minutes. After the second time through, rest another 5 minutes and proceed to workout set B.
    B1 Reverse Lunge
4–6 reps
    B2 Face Pull
4–6 reps

    Attach a rope to the high pulley of a cable station and grab an end with each hand so your palms face each other, thumbs toward you.
    Back a few steps away from the weight stack until your arms are straight in front of you and you feel tension in the cable.
    Pull the rope toward your eyes so your hands end up just outside your ears. You should be positioned in the classic bodybuilder’s “double-biceps pose.”
    Allow your arms to straighten out slowly in front of you and return to the start.

    B3 Barbell Push Press
4–6 reps

    Grab a barbell and hold it with a grip that’s a little narrower than shoulder-width apart. Pull the barbell to just above your shoulders, and keep your elbows close to your body.
    Bend your knees and lower your body into a half squat.
    Press the weight overhead as you stand up tall and explode upward, pressing through your heels.
    Pause, then slowly lower the barbell back to the starting position.
    Weight selection: pick a weight you could lift 12–15 times.

    Cycle through B1, B2, and B3 for 6 minutes. The goal is to get as many reps as possible. After this circuit, rest 3–5 minutes. Then increase your weights by 3 to 5 percent and repeat the circuit for another 6 minutes. After the second time through, rest another 5 minutes and proceed to workout set C.
    C1 Dumbbell Rear Delt Fly
4–6 reps

    Grab a pair of dumbbells and bend forward at your hips until your back is nearly parallel to the floor. Your arms should hang straight down from your shoulders with your elbows slightly bent.
    Hold your body still and raise your arms out to the sides until your hands are in line with your shoulders.
    Pause, then return to the starting position.

    C2 Barbell Reverse Curl
4–6 reps

    Weight selection: pick a weight you could lift 8–12 times.

    Alternate C1 and C2 for 4 minutes. The goal is to get as many reps as possible. After this circuit, rest 2 minutes and then repeat the circuit with the same weight.

    PHASE II, WORKOUT 4
    A1 Alpha Deadlift
4–6 reps
    A2 Alpha Press
4–6 reps

    Weight selection: pick a weight you could lift 8–12 times.

    Alternate A1 and A2 for 5 minutes. The goal is to get as many reps as possible. After this circuit, rest 3–5 minutes. Then increase your weights by 5 to 10 percent and repeat the circuit for another 5 minutes. After the second time through, rest another 5 minutes and proceed to workout set B.

    B1 Inverted Row
4–6 reps

    B2 Hack Squat
4–6 reps

    Hold a barbell at arm’s