Man 2.0 Engineering the Alpha

of earning your Alpha status.

    PHASE II WORKOUTS

    PHASE II, WORKOUT 1
    A1 Barbell Back Squat
4–6 reps

    Hold a barbell across your upper back with an overhand grip and your feet shoulder-width apart.
    Keeping your lower back arched, lower your body as deep as you can by pushing your hips back and bending your knees.
    Pause, then reverse the movement back to the starting position.

    A2 Bent-Over Row
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 Dumbbell Reverse Lunge
4–6 reps

    Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other.
    Step backward with your left leg.
    Lower your body into a lunge until your front leg is bent 90 degrees. Pause, then return to the starting position.
    Do all your reps and then repeat with your other leg.

    B2 Dumbbell Upright Row
4–6 reps

    Grab a pair of dumbbells with an overhand grip, and hold the weights in front of your thighs with your palms facing your body.
    Keeping the weights as close to your body as possible, pull the dumbbells up toward your chest. Your elbows should remain flared out during the movement.
    When the dumbbells are at your chest level (and not your chin), pause for 1 to 2 seconds, and then lower them back to the starting position.

    B3 Flat Chest Press
4–6 reps

    Grab a pair of dumbbells and lie faceup on a flat bench.
    Hold the dumbbells above your chest with your arms straight. The dumbbells should be nearly touching, and your palms should be facing your feet.
    Keeping your elbows tucked close to your body, lower the weights to the sides of your chest.
    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 Biceps Curl
4–6 reps

    Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing each other.
    Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
    Pause, then lower the weights back to the starting position.

    C2 Lateral Raise
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 2
    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 Pull-Up or Lat Pull-Down
4–6 reps

    Grab a chin-up bar with a shoulder-width overhand grip.
    Hang at arm’s length and pull your shoulder blades down and back so that your shoulders are as far from your ears as possible.
    Pull your chest to the bar as you squeeze your shoulder blades together.
    Pause, and then lower your body back to a dead hang.

    Sit at a lat pull-down station and grab the bar with an overhand grip that’s just beyond shoulder-width. Your arms should be completely straight and your torso upright.
    Pull your shoulder blades down and back, and bring the bar to your chest.
    Pause, then return to the starting position.

    B2 Goblet Squat
4–6 reps
    B3 Push-Up
4–6 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 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 Barbell Calf Raises
4–6 reps

    Hold a barbell across your upper back with an overhand