ALPHA MUSCLE | ALAIN GONZALEZ · OWEIG OIIG ALAIN GONALE PROGRAM OVERVIEW The Bodyweight + Barbell...

ALPHA MUSCLE | ALAIN GONZALEZ

BODYWEIGHT BODYBUILDING | ALAIN GONZALEZ

COPYRIGHT NOTICEPublished by:

Human Evolution Publishing

Copyright © 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution Publishing. Copyright and other intellectual property laws protect these materials. Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.


LEGAL DISCLAIMER

Warning: All the information presented in this guide is for educational and resource purposes only. It is not a substitute for or in addition to any advice given to you by your physician or health care provider.Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in this guide is perceived and utilized and so, you do so at your own risk.In no way will Alain Gonzalez, Human Evolution Publishing, or any persons associated with this guide be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.

PERSONAL DISCLAIMER

We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of practical application, dealing with the needs of our own health and physiques as well as the needs of others. Any recommendations we may make to you regarding diet, including supplements and herbal or nutritional treatments must be discussed between you and your doctor/s.

MUSCLE-BUILDING DISCLAIMER

Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never do anything when it comes to trying building muscle. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials that you saw were of people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too.


PROGRAM OVERVIEWThe Bodyweight + Barbell Bodybuilding program is a system requiring minimal equipment that you can use to build muscle, gain strength, and sculpt a great-looking physique. With the rise in popularity of Crossfit and other non-traditional forms of training, more and more people are ditching the comfort of cushy commercial gyms and training their garage.

The problem is, it can be challenging to figure out how to put together a good muscle building program with minimal equipment. That’s why I created the Bodyweight + Barbell Bodybuilding program.

Because the truth is, building muscle is more about how you use the equipment you have access to (even if it’s just your bodyweight!), than it is about having all the fancy stuff most people think is necessary.

Some people question whether you can get jacked using nothing but your bodyweight and a barbell. But you don’t need to look any further than the development of male gymnasts and Crossfit athletes for proof.

While this program is titled “Bodyweight + Barbell”, there are exercises included that use exercise bands, which can be picked up for cheap HERE. The “Pull-up Package 2” is perfect for most people.

Bodyweight + Barbell Bodybuilding is a 12-week program split into four, three week phases. So it will look like this:

Phase 1: Weeks 1-3Phase 2: Weeks 4-6Phase 3: Weeks 7-9Phase 4: Weeks 10-12

By changing things up every three weeks as opposed to four (which is more “traditional”), we keep thing interesting and avoid boredom. Honestly, a lot of guys get bored doing the same thing four weeks in a row, so with this program, that won’t be a problem.

THE SPLITThis program has three strength-training sessions each week with a fourth, optional day that you can do if you want. While this is called Bodyweight + “Barbell”, you can use any kind of external weight you have access to, including dumbbells, kettle bells, bands, etc.

Some exercises listed on the templates use dumbbells, but if you don’t have access to those, simply sub-in the closest alternative you can find using what you do have.

https://www.roguefitness.com/rogue-monster-bands


The Warm UpYou’ll do the same pre-workout warm up each day. It should only take 5-10 minutes and will be key for staying healthy and improving flexibility and mobility. We are going to hit the main areas that people struggle with in terms of tightness/poor mobility including the hip flexors, shoulders, and hamstrings.

As with all strength-training workouts, you need to do 1-3 progressively heavier warm-up sets for each exercise prior to jumping into the “work sets.”

What Days To Train OnIdeally, you won’t do any of the strength-training workouts on back-to-back days. If you do the optional Day 4, it can be done whenever is convenient following the Day 3 work out.

ProgressionAs always, aim to progress by lifting heavier weights or doing more reps as often as possible. However, this can be a bit more tricky with bodyweight exercises. Another way to progress on bodyweight exercises, aside from doing more reps, is to master the movement better.

So if you’re working on a Handstand Push-up progression and you can’t get more reps, you can progress by performing each rep a bit slower, increasing the range of motion, etc. Just look for small ways to improve as often as possible.

Pre-Workout Warm Up1) Jump rope for 3-5 minutes2) Arm Circles forward/backward - 10 each direction3) Leg swings forward/backward - 10 each leg, each direction4) Cossack Squat - 10 per leg5) Bird/Dog - 56) Pushup - 107) Single Leg Hip Thrust - 5 per leg8) Band Pull Apart/Face Pull - 209) Bodyweight Reverse Lunge - 5 per leg


BODYWEIGHT BODYBUILDINGPHASE 1: DAY 1

1a. Dumbbell Incline PressWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 4 12 1m2 5 12 1m3 3 12 1m

1b. 1-arm Dumbbell Row

WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 4 12 1m2 5 12 1m3 3 12 1m

1c. Squat (Choose one: Barbell Front Squat, Barbell Back Squat, Barbell Split Squat)


1 4 12 1m2 5 12 1m3 3 12 1m

Perform 1a-1c back-to-back-to-back in superset fashion, resting 1m between exercises.

2. Farmers Walk


1 3 1m 1m2 3 1m 1m3 3 1m 1m

Conditioning/Fat Loss Finisher: Jump Rope, Stationary Bike, Battling Ropes Intervals (pick one each week — can be the same each week or different your choice). Go hard for 15 seconds, then rest for 45 seconds. Repeat for 8-10 minutes.



1a. Push-Up (place weight plates on your back or wrap a band around your back to increase resistance). .WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 4 12 1m2 5 12 1m3 3 12 1m

1b. Pull-UpsNotes: If unable to do 12 pulll-ups in a row, you have two options: Do prescribed amount of sets for as many reps as possible OR do Lat Pulldowns in place of pull-ups.


1 4 12 1m2 5 12 1m3 3 12 1m

1c. Dumbbell Step-Up


1 4 12 1m2 5 12 1m3 3 12 1m


2. Kettlebell/Dumbbell Swing


1 3 15 1m2 3 15 1m3 3 15 1m

Conditioning/Fat Loss Finisher: Jump Rope for 10 minutes, resting only as needed. Try to decrease amount of time resting each week.



1. Bodyweight Jump SquatWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 4 5 1m2 5 5 1m3 4 5 1m

2a. Standing Dumbbell/Barbell Press (Use what you have access to).


1 4 12 1m2 5 12 1m3 3 12 1m

2b. Barbell Romaninan Deadlift


1 4 12 1m2 5 12 1m3 3 12 1m

2c. Barbell Power ShrugNote: Push hips back and lower weight to around knee heigh, then push hips forward, shrug explosively, and pull barbell up to belly button height each rep.


1 3 15 1m2 3 15 1m




PHASE 2



1a. Low Incline Barbell PressWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 3 6 1m2 4 6 1m3 3 6 1m

1b. Dumbbell/Barbell Bent RowNotes: If you have dumbbells, use those. If not, do barbell rows.


1 3 6 1m2 4 6 1m3 3 6 1m

1c. Pick one: Sumo Deadlift, Trap Bar Deadlift, Slightly Elevated Conventional Deaadlift


1 3 6 1m2 4 6 1m3 3 6 1m


2. Kettlebell/Dumbbell Overhead Walk


1 3 30s 1m2 3 30s 1m3 3 30s 1m




1a. 1-arm Push-Up ProgressionNotes: If you can do 20+ push-ups on first set, add 2-3 second eccentric (lowering) on each rep.


1 3 6 per arm 30s b/t arms2 4 6 per arm 30s b/t arms3 3 6 per arm 30s b/t arms

1b. Inverted Row


1 3 8-10 1m2 4 8-10 1m3 3 8-10 1m

1c. Barbell Split Squat


1 3 6 per leg 30s b/t legs2 4 6 per leg 30s b/t legs3 3 6 per leg 30s b/t legs


2. Kettlebell/Dumbbell Swing


1 3 20 1m2 3 20 1m3 3 20 1m




1. Jump Squat Holding 5-Pound DumbbellsWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 3 3 1m2 4 3 1m3 3 3 1m

2a. Barbell/Dumbbell Push Press


1 3 6 1m2 4 6 1m3 3 6 1m

2b. Barbell Single Leg Romanian Deadlift



2c. Chin-UpsNote: Add weight around waist/between feet or add 2-second pause at bottom of each rep to increase difficulty.


1 3 6 1m2 4 6 1m3 3 6 1m




PHASE 3PHASE 3



1a. Barbell Bench PressWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 4 8 1m2 5 8 1m3 3 8 1m

1b. Band Face PullNotes: If you have dumbbells, use those. If not, do barbell rows.


1 4 10 1m2 5 10 1m3 4 10 1m

1c. Pick one: Barbell Back Squat, Barbell Front Squat, Bulgarian Split Squat


1 4 8 1m2 5 8 1m3 3 8 1m


2. Farmers Walk


1 4 30s 1m2 4 30s 1m3 4 30s 1m




1a. Dips (parallel bars or rings)WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 4 8 1m2 5 8 1m3 3 8 1m

1b. Neutral Grip Pull-upsNotes: If you have dumbbells, use those. If not, do barbell rows.


1 4 8 1m2 5 8 1m3 4 8 1m

1c. Walking Lunge (Hold dumbbells at side or place barbell on back)




2. Dumbbell/Kettlebell Swing


1 4 25 1m2 4 25 1m3 4 25 1m

Conditioning/Fat Loss Finisher: 20-30 minute brisk walk. Doesn’t have to be post-workout. Can be first thing in the a.m. or anytime.



1. Vertical JumpWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 4 4 1m2 5 4 1m3 3 4 1m

2a. Barbell/Dumbbell Military Press


1 4 8 1m2 5 8 1m3 3 8 1m

2b. Barbell Romanian Deadlift


1 4 8 1m2 5 8 1m3 3 8 1m

2c. Barbell Power ShrugNote: Push hips back and lower weight to around knee height, then push hips forward, shrug explosively, and pull barbell up to belly button height each rep.


1 4 8 1m2 5 8 1m3 3 8 1m




PHASE 3PHASE 4



1a. Low Incline Barbell PressWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 5 4 1m2 6 4 1m3 4 4 1m

1b. Dumbbell/Barbell Bent RowNotes: If you have dumbbells, use those. If not, do barbell rows.


1 5 4 1m2 6 4 1m3 4 4 1m

1c. Pick one: Sumo Deadlift, Trap Bar Deadlift, Slightly Elevated Conventional Deaadlift


1 5 4 1m2 6 4 1m3 4 4 1m




1 3 30s 1m2 3 30s 1m3 3 30s 1m




1a. Barbell Push PressWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 5 6 1m2 6 6 1m3 4 6 1m

1b. Barbell Power Shrug


1 5 6 1m2 6 6 1m3 4 6 1m

1c. Barbell Split Squat






1 5 12 1m2 5 12 1m3 5 12 1m




1. Single Leg Vertical JumpNotes: Standing on one leg, jump up as high as possible. Reset and repeat.



2a. Push-upNotes: If able to do 20+ push-ups on first set, add a 2-3 second eccentric (lowering) to each rep.


1 4 AMRAP 1m2 5 AMRAP 1m3 3 AMRAP 1m

2b. Chin-Ups


1 4 AMRAP 1m2 5 AMRAP 1m3 3 AMRAP 1m

2c. Goblet Squat (hold a weight plate at chest height).


1 4 15 1m2 5 15 1m3 3 15 1m


Conditioning/Fat Loss Finisher: 20-30 minute brisk walk.

ALPHA MUSCLE | ALAIN GONZALEZ · OWEIG OIIG ALAIN GONALE PROGRAM OVERVIEW The Bodyweight + Barbell...

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Transcript of ALPHA MUSCLE | ALAIN GONZALEZ · OWEIG OIIG ALAIN GONALE PROGRAM OVERVIEW The Bodyweight + Barbell...