12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
Copyright Notice
Published by:
Jared Dicarmine
Copyright 2014 All material in this guide is, unless otherwise stated, the property of Jared
Dicarmine. 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.
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
Legal Disclaimer
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.
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
Table of Contents
How to Warm Up
Page 4
How to De-Load
Page 5
Alpha Training System:
Week 1-4
Page 6
Alpha Training System:
Week 5-8
Page 11
Alpha Training System:
Week 9-12
Page 17
Alpha Training System: Workout Index
Page 18
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
How to Warm Up
1. Start off with a simple 5 minutes of aerobic exercise such as exercise
bike or rower. (Optional)
2. Perform the exercise you are beginning with. Perform this exercise
for 3-5 sets with an empty bar using a full range of motion. A basic rep
range of 8-10 would be ideal.
3. Slowly add weight to the bar in even increments until you are ready
to handle the work set.
Note: Once you start to add weight, warm-up reps can be tapered
down to save gas for the working sets.
Warm Up Example:
Squats
Warm Up Set 1
Warm Up Set 2
Warm Up Set 3
Warm Up Set 4
Empty Bar- 3 x 8
135 1 x 6
145 1 x 4
155 1 x 2-3
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
How should I de-load?
In this program, the de-load is very simple. You will simply perform the same
workout routine, only you will reduce the intensity by as much as 50-60% and
focus on refining your form and technique. During a de-load you should never
train to failure. Consider your de-load an active rest cycle.
Successful De-Load
The goal of a de-load is to allow you to become stronger and bigger by
incorporating a planned "active recovery" phase into your normal workout
program. If done correctly, you should be able to make strength and performance
increases, regularly, with a reduced risk of injury. It will also serve as a mental and
physical break that will preemptively address any recovery issues you may have.
Regular Workout
De-Load Workout
Squat
Set 1: 225 lbs x 5
Set 2: 225 lbs x 5
Set 3: 245 lbs x 3
Set 4: 245 lbs x 3
Squat
Set 1: 95 lbs x 8
Set 2: 95 lbs x 8
Set 3: 105 lbs x 8
Set 4: 105 lbs x 8
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
Alpha Training System: Weeks 1-4
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Rest
Upper (a)
Lower (a)
Rest
Upper (b)
Lower (b)
Rest
POWER
POWER
HYPER
HYPER
Upper (b)
Lower (b)
Upper (a)
Lower (a)
POWER
POWER
HYPER
HYPER
Upper (a)
Lower (a)
Upper (b)
Lower (b)
POWER
POWER
HYPER
HYPER
Upper (b)
Lower (b)
Upper (a)
Lower (a)
POWER
POWER
HYPER
HYPER
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Training Principles
1.
2.
3.
4.
End each hypertrophy exercise 1 rep short of failure RPE 9
End each power exercises 2 reps short of failure RPE 8
Aim for progression on every lift
Use this 1rm calculator Percentages based on this number
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
Alpha Training System: Weeks 5 - 8
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Rest
Upper (a)
Lower (a)
Rest
Upper (b)
Lower (b)
Rest
POWER
POWER
HYPER
HYPER
Upper (b)
Lower (b)
Upper (a)
Lower (a)
DE-LOAD
DE-LOAD
DE-LOAD
DE-LOAD
Upper (c)
Lower (c)
Upper (d)
Lower (d)
POWER
POWER
HYPER
HYPER
Upper (d)
Lower (d)
Upper (c)
Lower (c)
POWER
POWER
HYPER
HYPER
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Training Principles
1.
2.
3.
4.
End each hypertrophy exercise 1 rep short of failure RPE 9
End each power exercises 2 reps short of failure RPE 8
Aim for progression on every lift
Use this 1rm calculator Percentages based on this number
.
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
Alpha Training System: Weeks 9-12
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Rest
Upper (d)
Lower (d)
Rest
Upper (c)
Lower (c)
Rest
POWER
POWER
HYPER
HYPER
Upper (c)
Lower (c)
Upper (d)
Lower (d)
POWER
POWER
HYPER
HYPER
Upper (d)
Lower (d)
Upper (c)
Lower (c)
POWER
POWER
HYPER
HYPER
Upper (c)
Lower (c)
Upper (d)
Lower (d)
POWER
POWER
HYPER
HYPER
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Training Principles
1.
2.
3.
4.
End each hypertrophy exercise 1 rep short of failure RPE 9
End each power exercises 2 reps short of failure RPE 8
Aim for progression on every lift
Use this 1rm calculator Percentages based on this number
.
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
Alpha Training System: Workout Index
A - Workout Index (Hyper)
Upper (a) - Hyper
Exercise
Sets
Reps
Rest
Incline Bench Press
2 Minutes
DB Flyes
2 Minutes
Seated Cable Row
10
45-90 Seconds
Dumbbell Row
12
45 Seconds
Lateral Raises
12
45-90 Seconds
Dumbbell Curl
45-90 Seconds
Incline DB Curl
10
45-90 Seconds
Triceps Pushdown
10
45-90 Seconds
Barbell Shrugs
12
45-90 Seconds
Lower (a) - Hyper
Exercise
Sets
Reps
Rest
Front Squat
3 Minutes
Barbell Lunge
10
60-90 Seconds
Leg Extension
12
60-90 Seconds
Lying Ham Curls
10
60-90 Seconds
Standing Calf Raises
45 Seconds
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
A - Workout Index (Power)
Upper (a) - Power
Exercise
Sets
Reps
Rest
Bench Press
5 @ 85%
3-5 Minutes
Incline DB Press
45-90 Seconds
Bent Over Row
45-90 Seconds
Lat Pulldown
90 Seconds
Overhead Press
90 Seconds
Upright Rows
90 Seconds
Barbell Shrugs
90 Seconds
Lower (a) - Power
Exercise
Sets
Reps
Rest
Squat
3 @ 90%
3-5 Minutes
Deadlift
3 @ 85%
90 Seconds
Leg Press
60-90 Seconds
Hamstring Curls
45 Seconds
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
B Workout Index (Hyper)
Upper (b) - Hyper
Exercise
Sets
Reps
Rest
Bent Over Rows
2 Minutes
Pull Ups (BW)
AMAP
45-60 Seconds
Reverse Curls
10
45-60 Seconds
Face Pulls
45-60 Seconds
Incline Bench Press
2 Minutes
Flat DB Press
10
60 Seconds
DB Shoulder Press
60 Seconds
DB Shrugs
12
45-60 Seconds
Skull Crushers
12
45-60 Seconds
Lower (b) - Hyper
Exercise
Sets
Reps
Rest
Romanian Deadlift
3 Minutes
Hamstring Curls
10
45-60 Seconds
Front Squat
60-90 Seconds
Barbell Lunges
12
45-60 Seconds
Standing Calf Raises
45 Seconds
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
B Workout Index (Power)
Upper (b) - Power
Exercise
Sets
Reps
Rest
Bench Press
5 @ 85%
3 Minutes
Bent Over Rows
2 Minutes
Weighted Chin Ups
60 Seconds
Overhead Press
2 Minutes
DB Shoulder Press
60 Seconds
Lateral Raises
90 Seconds
Rear Delt Raises
45-60 Seconds
Lower (b) - Power
Exercise
Sets
Reps
Rest
Squat
5 @ 80%
3 Minutes
Deadlift
3 @ 85%
3 Minutes
Front Squat
2-3 Minutes
Standing Calf Raises
45 Seconds
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
C - Workout Index (Hyper)
Upper (c) - Hyper
Exercise
Sets
Reps
Rest
Incline Bench Press
2 Minutes
DB Flyes
2 Minutes
Seated Cable Row
10
45-90 Seconds
Dumbbell Row
12
45 Seconds
Lateral Raises
12
45-90 Seconds
Dumbbell Curl
45-90 Seconds
Incline DB Curl
10
45-90 Seconds
Triceps Pushdown
10
45-90 Seconds
Barbell Shrugs
12
45-90 Seconds
Lower (c) - Hyper
Exercise
Sets
Reps
Rest
Front Squat
3 Minutes
Barbell Lunge
10
60-90 Seconds
Leg Extension
12
60-90 Seconds
Lying Ham Curls
10
60-90 Seconds
Standing Calf Raises
45 Seconds
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
C - Workout Index (Power)
Upper (c) - Power
Exercise
Sets
Reps
Rest
Bench Press
5 @ 85%
3-5 Minutes
Incline DB Press
45-90 Seconds
Bent Over Row
45-90 Seconds
Lat Pulldown
90 Seconds
Overhead Press
90 Seconds
Upright Rows
90 Seconds
Barbell Shrugs
90 Seconds
Lower (c) - Power
Exercise
Sets
Reps
Rest
Squat
3 @ 90%
3-5 Minutes
Deadlift
3 @ 85%
90 Seconds
Leg Press
60-90 Seconds
Hamstring Curls
45 Seconds
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
D Workout Index (Hyper)
Upper (d) - Hyper
Exercise
Sets
Reps
Rest
Bent Over Rows
2 Minutes
Pull Ups (BW)
AMAP
45-60 Seconds
Reverse Curls
10
45-60 Seconds
Face Pulls
45-60 Seconds
Incline Bench Press
2 Minutes
Flat DB Press
10
60 Seconds
DB Shoulder Press
60 Seconds
DB Shrugs
12
45-60 Seconds
Skull Crushers
12
45-60 Seconds
Lower (d) - Hyper
Exercise
Sets
Reps
Rest
Romanian Deadlift
3 Minutes
Hamstring Curls
10
45-60 Seconds
Front Squat
60-90 Seconds
Barbell Lunges
12
45-60 Seconds
Standing Calf Raises
45 Seconds
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12 Week Alpha Transformation
The Mans Guide to Primal Strength and Size
D Workout Index (Power)
Upper (d) - Power
Exercise
Sets
Reps
Rest
Bench Press
5 @ 85%
3 Minutes
Bent Over Rows
2 Minutes
Weighted Chin Ups
60 Seconds
Overhead Press
2 Minutes
DB Shoulder Press
60 Seconds
Lateral Raises
90 Seconds
Rear Delt Raises
45-60 Seconds
Lower (d) - Power
Exercise
Sets
Reps
Rest
Squat
5 @ 80%
3 Minutes
Deadlift
3 @ 85%
3 Minutes
Front Squat
2-3 Minutes
Standing Calf Raises
45 Seconds
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