Man 2.0 Engineering the Alpha

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 Rack Pull from the Knee
25 reps

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

    PHASE III, WORKOUT 4
    A Alpha Deadlift
20 reps
    This is not a lactic acid–based exercise. This is a 20-rep set done at a steady tempo with challenging weight. After this set, rest 2–3 minutes and proceed to workout set B.
    B1 Bent-Over Row
10 reps
    May use assisted pull-ups or any variation of pull-downs, including resistance bands.
    B2 Low-Incline Dumbbell Bench Press
10 reps

    Set an adjustable bench to an incline of 15 to 30 degrees.
    Grab a pair of dumbbells and lie faceup on the bench. Hold the dumbbells directly above your shoulders with your arms straight and your palms facing forward.
    Lower the dumbbells to the sides of your chest, pause, and then press the weights back above your chest.

    B3 Feet-Elevated Plank
45 seconds
    Tempo does not factor in here, simply hold for 45 seconds.
    This is not a lactic acid–based exercise. This circuit consists of three exercises performed 10 reps each at a steady tempo a total of 4 times. Select a weight appropriate for each exercise (often, different weights each circuit). 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 Dumbbell Rear Delt Fly
12 reps
    C2 Body-Weight Glute Bridge
15 reps

    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 Alpha Deadlifts
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.

CHAPTER 12
    Phase IV: Complete
    THE END OF THE BEGINNING
    “A man who as a physical being is always turned toward the outside, thinking that his happiness lies outside him, finally turns inward and discovers that the source is within him.”
    — SÖREN KIERKEGAARD
    S ome fitness programs fizzle out. Others just end. We made it a point to make sure that when you finish this workout and diet, you’ll feel complete. This isn’t about reaching an end goal. This is more about complete satisfaction with the changes you hoped to make and the improvements you’ve always wanted.
    Complete is a four-week phase designed to help you become the hero in your journey; it is the last aspect of engineering you into the Alpha you were meant to be, helping you polish off your physique so you look and feel better than ever.
    In many ways, we consider Phase IV to be the all-star program. And since by now you know just how truly nerdy we are, you won’t be at all surprised that we’ll compare this phase to superheroes.
    In comic books, superheroes often gather into groups or teams; from the X-Men to the Fantastic 4, the Justice League to the Avengers, heroes recognize that in order to save the world, you need various skill sets. In order to write compelling story lines, comic book authors realize that having superheroes work together in a way that allows their powers to complement one another creates a unit whose value is greater than the sum of its parts.
    Well, in Phase IV, we want to recreate that with a comprehensive approach to all the phases you’ve already experienced.
    In the previous phases, we’ve focused on specific hormones and the modality to address each: insulin and metabolic resistance training, testosterone and density training, GH and GH-surge training. All of these things helped you lose fat, build muscle, or gain strength. And sometimes you experienced multiple benefits at the same time as a result of hard training, improved diet, and better hormone functioning.
    Now that we have developed each of those qualities, it’s time to teach your body to develop them together. Just as any superhero team—or any team, for that matter—has to train together for a while in order to develop a rhythm and become effective