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Workout of the Month: Alpha-Male Training

Build a dominating physique with denser workouts.
Andrew Hetherington

You can’t deny it -- part of the appeal of lifting weights and building muscle is to look and feel more powerful than the next guy. To be the alpha male among your buddies. But to do this, you have to be willing to work harder and more fero- ciously than they are. This month, we bring you a plan that’s excerpted from our book Man 2.0 Engineering the Alpha. It builds muscle, shreds abs, and streamlines your gym time, so you can rule the weight room and then get back to ruling your world outside it. This is highly evolved fitness.


The theme here is density training. Each time you repeat a workout, the goal will be to get more work done than the session before without increasing your training time. We group your exercises (as supersets or mini circuits) and assign each group a time frame. You’ll do as many reps as you can in that period for each lift, and work to increase that number over time. To do it, you’ll have to shave down your rest periods and push yourself harder, which will result in getting stronger, improving endurance, and burning more calories. In four weeks, you should be seeing the beginnings of a body that’s evolved to the next level.



Perform each workout (Day 1, 2, 3, and 4) once per week. The order of the sessions will rotate weekly, so see the chart on the bottom of this page for a full four-week training schedule. You may perform cardio of your choice on the days where it is indicated.

How To Do It:

Perform the paired exercises (marked “a” and “b”) as supersets. Alternate them back and forth, resting as needed, until the allotted time is up. Exercises marked “a,” “b,” and “c” are a circuit—complete one set of each in turn—and continue for the prescribed time. After you run through a pair or circuit for one block of time, you’ll rest and then repeat it once more with more weight or for a longer duration. You’ll rest again, and then move on to the next group.

The Training Schedule: the order of the workouts will rotate for maximum gains.

Week 1 Day 1 Day 2 OFF Day 3 OFF OFF Day 4
Week 2 Cardio Day 2 Day 4 OFF Day 1 OFF Day 3
Week 3 Cardio Day 4 OFF Day 3 Day 1 OFF Day 2
Week 4 Cardio Day 4 Day 1 OFF Day 3 Day 1 OFF


Want more workouts, nutrition strategies, and libido-boosting advice like this? Buy Man 2.0: Engineering the Alpha on Amazon. 







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