Man 2.0 Engineering the Alpha

2,240
Workout Days
Calories = 2,240 + 300 = 2,540
    Protein = 160 x 1.5 = 240 grams
    Carbs = 160 x 1 = 160 grams
Carbs + Protein = 400 Grams x 4 = 1,600 calories
    2,540 - 1,600 = 940 calories
    Fat = 940/9 = 104 grams of fat
Non-Workout Days
Calories = 2,240 – 400 = 1,840
    Protein = 160 grams
    Carbs = 40 grams
Carbs + Protein = 200 grams x 4 = 800 calories
    1,840 – 800 = 1,040 calories
    Fat = 1,040/9 = 116 grams of fat

    See how Roman adjusts his diet for these caloric needs and how Steve’s diet might look too.

    PHASE IV WORKOUTS

    PHASE IV, WORKOUT 1
    A Rack Pulls from the Knee
20 reps
    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 Low-Incline Dumbbell Bench Press
12 reps
    B2 Seated Row
10 reps
    B3 Plank
Hold for 60 seconds

    The first two exercises are performed lactic-acid style at a tempo of 4-0-1 for 10–12 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 Dumbbell Romanian Deadlift
8 reps

    Grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.
    Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor.
    Pause, then raise your torso back to the starting position.

    These two exercises are 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 exercises C1–C2 sequentially, resting 10 seconds between exercises. After C3, rest 90 seconds and repeat. After your last set, rest 2 minutes and proceed to workout set D.
    D Rack Pulls from the Knee
25 reps
    This is not a lactic acid–based exercise. This is a 25-rep set done with only your body weight.

    PHASE IV, WORKOUT 2
    A1 Dumbbell Alpha Press
8 reps
    A2 Alpha Deadlift
6 reps
    A3 Barbell Bent-Over Row
8 reps
    A4 Hanging Knee Raise
10 reps

    Perform A1–A4 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 5 circuits, resting 3 minutes between each.
    B Two-Arm Kettlebell Swing
30–45 seconds
    Perform 3 sets of 30–45 seconds of Kettlebell Swings, resting 2 minutes between each. After your last set, rest 2 minutes and proceed to the next circuit.
    C1 Push-Up
12–15 reps
    C2 Jump Squat
10 reps
    C3 Plank
30 seconds

    Perform C1–C3 in a circuit fashion, resting no more than 15 seconds between exercises. Perform 2 circuits, resting 15 seconds between exercises and 30 seconds between sets.

    PHASE IV, WORKOUT 3
    A1 Trap Bar Deadlift
6–8 reps
    A2 High Pull
6–8 reps

    Grab a pair of dumbbells with an overhand grip and hold them just above knee height.
    Explosively pull the dumbbells upward, rise onto your toes, and bend your elbows as you bring the weights 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 weights by 5 to 10 percent and repeat the circuit for another 5 minutes. After the second time through, rest another 3–5 minutes and proceed to workout set B.
    B1 Reverse Lunge
6–8 reps
    B2 Face Pull
6–8 reps
    B3 Standing Dumbbell Overhead Press
6–8 reps

    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 weights by 3 to 5 percent and repeat the circuit for another 6 minutes. After the second time through, rest another 3–5 minutes and proceed to workout set C.
    C1 Rear Delt Fly
6–8 reps
    C2 Reverse Curl
6–8 reps

    Grab a pair of dumbbells with an overhand, shoulder-width grip so that your palms are angled slightly inward.
    The dumbbells should hang at arm’s length in front of your waist. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
    Pause,