Alpha M’s Tailored
Gentlemen, welcome to Alpha M’s Tailored: 6 Weeks to Living Lean workout and lifestyle plan! This program was designed by Aaron Marino, aka “Alpha M,” whose nearly four million YouTube subscribers already know that the true Alpha male is not just some lug on the street, but someone who is functionally strong, strapped with lean muscle mass, athletic in appearance, and as healthy as they are hot.
Tailored is designed to provide the perfect balance between style and substance for the man who has the drive to be the better man but hasn’t had the instructional help yet. It’s a finely-crafted workout regimen that uses precise programming and just the right amount of volume to really bring the best out of your body, cutting away what you don’t need, and adding what you definitely do.
The goal is to escalate your overall physicality to somewhere it’s never been, and maybe to somewhere you didn’t think it could go. In six weeks, you’ll build a solid foundation of training, with nutrition and life hacks that will power you for years to come.
Each exercise is demoed by Aaron Marino, and each week includes additional video covering style, motivation, and insights into exercise and nutrition that are only available inside the program.
Tailored: The Schedule
For the next 42 days, you’re going to strength train four days a week in a classic bodybuilding split. The movements you’ll be doing are high-volume, but not highly technical. You’ll do classic barbell and dumbbell moves, plus machine and cable isolation work. No clean and jerks or WODs here!
If you’re new to bodybuilding or training at any level, you’ll want to be conservative with the weights you choose, and don’t be afraid to cut the volume toward the end of workouts. In other words, if the workout calls for 4 sets of a movement and you can barely move after 2 sets, then call it good at two. After your first pass through the program, you can always come back and do it as written.
If you have a decent amount of experience in the weight room, well, go slightly heavier and definitely follow the workout as written. If you’re somewhere in the middle, this could be just the program to push you to the next level!
Each workout mixes compound and isolation movements with high volume, but should be able to be fit into an hour or so. But make no mistake: It’ll be a packed hour.
Here’s what a basic week looks like:
- Monday: Chest, Triceps, Cardio
- Tuesday: Back, Biceps, Abs
- Wednesday: Active Rest, Cardio Only
- Thursday: Legs
- Friday: Cardio Only
- Saturday: Shoulders, Abs, Cardio
- Sunday: Rest
That schedule won’t change over the six weeks, but the workouts definitely will. You’ll alter the reps, the number of sets, the movements, and the overall intensity of the workouts. Dumbbells, cables, and a few select machines will become your very close friends.
Sometimes, you’ll do supersets until you’re gasping, or high-rep sets of bodyweight squats until your muscles are on fire. And, the gun show in this program is insane: You’ll do barbell curls, hammer curls, preacher curls, cable biceps curls—all the curls!—plus everything you need to insult your triceps into growth.
The fact of the matter is, a lot of the training you’ll be doing over the next six weeks is comprised of stuff you may have been exposed to but that you’ve never been forced to do correctly, in a structured, goal-directed way like this.
The goal of Tailored is to provide your body with what it needs to dramatically change into its stronger, leaner, better self!
A Word On Cardio
All of the cardio in the Tailored plan is moderate intensity and heart-rate controlled. That means you’ll pick whatever modality you like best to get your heart rate into the target zone, and stay there for as long as the program says, which is somewhere between 20-50 minutes.
Yes, there’s a time and a place in life for crazy HIIT cardio, but not in this plan. Your lifting workouts will give you all the intensity you want, and some moderate intensity cardio will be just the thing to help you recover between workouts, trim away at fat reserves, and build a cardiovascular base that will help you get the most out of those workouts.
To calculate your target heart rate, follow this simple formula:
- 220 – (your age) = Max heart rate reserve
Then take your Max HRR number and multiply it by 0.65 and 0.8. This will give you your personal target zone.
If you’re 41 years young, here’s how you’d determine your zone:
- 220 – 41 = 179
- 179 x 0.65 = 117 (lower limit of your target zone)
- 179 x 0.8 = 140 (upper limit of your target zone)
Therefore, your target heart rate zone for cardio is between 117 and 140. It may feel easy or boring to work at less than peak intensity, but solving that problem is up to you. Aaron likes to take this time to listen to podcasts and learn about the world. What you do with it is up to you.
Nutrition, Grooming, and Life Hacks
To get serious results, of course, you’ll have to eat right. The Alpha M Diet Plan that accompanies Tailored will have you squared away with its daily meal breakdown of protein, carb, and veggie allotments. You won’t be counting calories or macros, but instead, prioritizing quality and planning to get the most out of every meal. You’ll also learn Aaron’s personal favorite supplements for performance in the gym, and for getting serious results in the mirror.
One more thing: Every Sunday, which is a rest day, you’ll get an exclusive video from Aaron. These videos will cover style, motivation, nutrition, exercise, and life hacks—the sort of stuff you already know and love from him. Watch them while prepping some meals and soar into the start of the week!
You’re only six weeks away from looking in the mirror and seeing the man you want to be. Check out the nutrition and supplement overview, then stand up straight and let Tailored take your true measurement. You’re going to like the way this program fits you!
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- Bài học 0
- Câu hỏi 0
- Thời lượng 50 hours
- Trình độ Tất cả
- Ngôn ngữ English
- Học viên 10
- Đánh giá khóa học Yes