Man 2.0 Engineering the Alpha

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.

    This is not a lactic acid–based exercise. This is a 20-rep set done with challenging weight at a normal tempo. After this set, rest 2–3 minutes and proceed to workout set B.
    B1 Pull-Up or Pull-Down
10 reps
    May use assisted pull-ups or any variation of pull-downs, including resistance bands.
    B2 Alpha Press
10 reps
    B3 Feet-Elevated Plank
45 seconds

    Start to get in a push-up position, but bend your elbows and rest your weight on your forearms instead of on your hands. Then, place your feet on a bench. Your body should form a straight line from your shoulders to your ankles.
    Brace your core by contracting your abs as if you were about to be punched in the gut.
    Hold this position as directed.

    These are not lactic acid–based exercises. Perform them at a normal tempo. Select a weight appropriate for each exercise (often, different weights each circuit). Tempo does not factor in for the plank. Simply hold for 60 seconds.
    Perform exercises B1–B3 sequentially, resting 10–30 seconds between exercises. After B3, rest 60 seconds and repeat. After your last circuit, rest 2 minutes and proceed to workout set C.
    C1 Push-Up
12 reps
    C2 Barbell Biceps Curl
15 reps

    Grab a barbell with an underhand grip and let it hang at arm’s length with your palms facing forward.
    Without moving your upper arms, bend your elbows and curl the barbell as close to your shoulders as you can.
    Pause, then lower the barbell back to the starting position.

    These two exercises are performed lactic-acid style at a tempo of 3-0-1 for 12–15 reps each, a total of 5 times. Select a weight appropriate for each exercise (often, different weights each circuit). Perform exercises C1–C2 sequentially, resting 10 seconds between exercises. After C2, rest 90 seconds and repeat. After your last set, rest 2 minutes and proceed to workout set D.
    D Trap Bar Deadlifts from Deficit
25 reps

    This is not a lactic acid–based exercise. This is a 25-rep set done with light weight. Use 20 to 30 percent of the weight you used for workout set A, and perform it at a steady tempo.

    PHASE III, WORKOUT 3
    A Rack Pull from the Knee
20 reps

    Set the pins on a lifting platform to a level that’s just below knee-height when you’re standing tall.
    Load a barbell on the pins and grab the bar with an overhand grip
    Bend at your hips and knees, and without allowing your lower back to round, stand up, thrust your hips forward, and squeeze your glutes.
    Pause, then lower the bar back to the lifting platform while keeping it as close to your body as possible.

    This is not a lactic acid–based exercise. This is a 20-rep set done with challenging weight at a steady tempo. After this set, rest 2–3 minutes and proceed to workout set B.
    B1 High-Incline Dumbbell Bench Press
12 reps

    Set an adjustable bench to an incline of 45 to 60 degrees.
    Grab a pair of dumbbells and lie faceup on the bench. Hold the dumbbells directly above your shoulders with your arms straight.
    Lower the dumbbells to the sides of your chest, pause, and then press the weights back above your chest.

    B2 Seated Cable Row
10 reps

    Attach a straight bar or stirrup attachment to the cable machine and position your body (as seen) with your feet braced.
    Grab the attachment, bend your knees slightly, and sit up straight with your shoulders down and back.
    Without moving your torso, pull the bar or stirrup toward your upper abs. Pause, then return to the starting position.

    B3 Plank
Hold for 60 seconds

    This circuit consists of three exercises performed lactic-acid style at a tempo of 4-0-1 for 8–12 reps each, a total of 3 times. Select a weight appropriate for each exercise (often, different weights each circuit). Tempo does not factor in for the plank. Simply hold for 60 seconds.
    Perform exercises B1–B3 sequentially, resting 10–30 seconds between exercises. After B3, rest 90 seconds and repeat. After your last circuit, rest 2 minutes and proceed to workout set C.
    C1 Lateral Raise
12 reps
    C2 Alpha Deadlift
8 reps

    This circuit consists of two exercises performed at a tempo of 4-0-1 for 8–12 reps each, a total of 4 times. Select a weight appropriate for each exercise (often, different weights each circuit). Perform