alpha muscle | alain gonzalez · the advice we give is based on years of practical application,...

ALPHA MUSCLE | ALAIN GONZALEZ

ANABOLIC ASSAULT | 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.


INTRODUCTIONThe Anabolic Assault Mass Building System is 90 days long with three separate 4-week phases. We will start with low-medium volume in Phase 1. The volume will increase steadily through Phase 1 and peak during Phase 2, where volume gets high.

The final phase tapers volume back down to low volume to facilitate strength gains.

So it looks like this:

Phase 1 - Low/Medium Volume

Phase 2 - High/Very High Volume

Phase 3 - Medium/Low Volume

You can expect to see visual, measurable muscle growth in all of the major muscle groups by the end of this 12-week program.

You will train 4-days per week on this program. If this is absolutely not possible and you can only get 3 days in per week, skip day 4.

The ideal training schedule is to separate days 1, 2, and 3 with a day of rest. So Monday/Wednesday/Friday/Saturday is a great option.

However, we all know that sometimes life doesn’t allow for “ideal”, so just get whatever four days you can make it work.

Anytime you see “Superset” written in a green box to the left of exercises, that means you will alternate back-and-forth between those two exercises. For example, on Day 3 of Phase 1 you will do a superset with lateral raises and incline rows, so you will do the following:

Lateral raise x 10-15 reps

rest 45 seconds

Dumbbell Incline Rows x 8-10 reps

rest 45 seconds

—Repeat until you’ve done all prescribed sets for each exercise.


PRE-WORKOUT WARM-UPS

No one really likes doing pre-workout warm-ups and it’s usually the first thing guys skip. But this is a big mistake. If you want to avoid the usual aches, pains, and injuries most lifters experience, then you gotta do a good 5-10 minute warm-up. This is especially true for a high-volume mass building program like Anabolic Assault. Below are two separate warm-ups (one for upper body days and one for lower body days) that you need to do before pumping iron.

I’ve done my best to make them quick and painless.

UPPER BODY WARM-UP (DO BEFORE DAYS 1 AND 3)

1. 2-3 minutes on bike, elliptical, or rowing machine to get blood flowing

2. Arm Circles Forward/Backward - 10 each direction

3. Scapular Wall Slide - 10

4. Cat/Camel - 10

5. Band Pull-Apart or Face Pull - 20

6. Pushup - 10

7. Jumping Jacks - 20

UPPER BODY WARM-UP (DO BEFORE DAYS 1 AND 3)

1. 2-3 minutes on bike, elliptical, or jump rope to get blood flowing

2. Leg Swings Forward/Backward - 10 each direction

3. Warrior Lunge Stretch - 30 seconds per leg

4. Cat/Camel - 10

5. Bodyweight Reverse Lunge - 6 per leg

6. Cossack Squat - 10 per side

7. Jumping Jacks - 20


PHASE 1Welcome to Phase 1 of Anabolic Assault. We are going to start out with medium volume and slowly ramp-up over the next 4 weeks.

You will notice that volume (sets per exercise) changes from week-to-week on a number of lifts throughout Phase 1, so make sure you keep an eye on that and take the printable templates below with you each time you work out.

Make sure to check out the Exercise Demo PDF included with the main Athletic-Aesthetic Physique package for any exercises you are un-familiar with.


anabolic assaultPHASE 1: DAY 1

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

1 2 10-12 1m2 2 10-12 1m3 3 10-12 1m4 3 10-12 1m

2. Barbell Incline Press

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

1 2 8-10 1m2 2 8-10 1m3 3 8-10 1m4 3 8-10 1m

3. 1-arm Dumbbell Push Press


1 2 8-10 30s b/t arms2 2 8-10 30s b/t arms3 3 8-10 30s b/t arms4 3 8-10 30s b/t arms

4. 1-arm Dumbbell Row



5. Cable/Band Face Pull


1 3 15 1m2 3 15 1m3 4 15 1m4 4 15 1m

Optional Finisher: Battling Ropes, Med Ball Slams, or rowing intervals - go hard for 15 seconds, then rest for 45 seconds. Repeat for 8-10 minutes. If you’re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.



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

1 4 6 1m2 4 6 1m3 4 6 1m4 4 6 1m

2. Dumbbell/Kettlebell Front Squat


1 3 8-10 1m 30s2 4 8-10 1m 30s3 5 8-10 1m 30s4 4 8-10 1m 30s

3. Dumbbell/Kettlebell Single Leg Deadlift


1 2 8-10 per leg 60s b/t legs2 2 8-10 per leg 60s b/t legs3 3 8-10 per leg 60s b/t legs4 3 8-10 per leg 60s b/t legs

4. Plank


1 3 30-40s 1m2 3 30-40s 1m3 3 30-40s 1m4 3 30-40s 1m

5. 1-arm Farmers Walk


1 2 30s per side 1m2 2 30s per side 1m3 3 30s per side 1m4 3 30s per side 1m

Optional Finisher: 10-15 minutes of steady-state cardio @ 60-70% Max Heart Rate (220 - age = max heart rate). If you’re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.



1. Pull-Ups (AMRAP = As many reps as possible)WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 2 AMRAP 1m 30s2 2 AMRAP 1m 30s3 3 AMRAP 1m 30s4 3 AMRAP 1m 30s

2. Dumbbell Curl & Press


1 2 15-20 1m2 2 15-20 1m3 3 15-20 1m4 3 15-20 1m

3a. Dumbbell Lateral Raise


SU

PE

RS

ET

1 3 10-15 45s2 3 10-15 45s3 4 10-15 45s4 4 10-15 45s

3b. Dumbbell Incline Row


SU

PE

RS

ET

1 3 8-10 45s2 3 8-10 45s3 4 8-10 45s4 4 8-10 45s

4. 1-arm Dumbbell Shrug



Optional Finisher: Jump Rope for 10 minutes. If you’re already fairly lean/a hardgainer and seeking rapid mass gains, skip the finisher.



1a. Dumbbell Hammer CurlsWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

SU

PE

RS

ET

1 4 10-12 15s2 4 10-12 15s3 4 10-12 15s4 4 10-12 15s

1b. Lying Dumbbell Triceps Extension


SU

PE

RS

ET

1 4 10-12 30s2 4 10-12 30s3 4 10-12 30s4 4 10-12 30s

2a. Walking Lunge


SU

PE

RS

ET

1 3 12 per leg 45s b/t legs2 3 12 per leg 45s b/t legs3 4 12 per leg 45s b/t legs4 4 12 per leg 45s b/t legs

2b. Dumbbell/Kettlebell Swing


SU

PE

RS

ET

1 3 8-10 45s2 3 8-10 45s3 4 8-10 45s4 4 8-10 45s

3. Farmers Walk


1 3 40s 1m2 3 40s 1m3 4 40s 1m4 4 40s 1m


PHASE 2You’re now moving into Phase 2 of Anabolic Assault, which is where the volume really starts to get cranked up. You will see increases in sets on various exercises each week throughout Phase 2, similar to Phase 1.

You will notice that many of the lifts change. This is to avoid overuse injuries and can develop from doing the same movement patterns week after week. Get jacked is great, but we want to do it without aches, pains,and injuries, so intelligent programming is a must.

Plus, doing the same exercises over and over again is boring, and I don’t know about you, but I like to have fun at the gym.

Just like you did in Phase 1, make sure you are doing 1-3 warm-up set prior to the “work sets” listed on the templates below. So when it says to do 3 sets for example, this really means do 1-3 warm-ups and then 3 “work” sets.

For the first 1-2 exercises in each workout, you’re probably better off doing 2-3 warm-ups, whereas you can get away with 1-2 for exercises later in the workout when you’re already warmed up and have a good pump.




1. Divebomber PushupWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 4 10-12 60s2 4 10-12 60s3 5 10-12 60s4 2 10-12 60s

2. Dumbbell Incline Press (Do 3 progressively heavier sets: 1 set of 8 reps, 1 set of 6 reps, 1 set of 4 reps.)


1 3 8, 6, 4 1m2 3 8, 6, 4 1m3 3 8, 6, 4 1m4 3 8, 6, 4 1m

3. Seated Dumbbell Shoulder Press


1 4 10-12 1m2 5 10-12 1m3 5 10-12 1m4 2 10-12 1m

4. Inverted Row


1 4 10-12 1m2 5 10-12 1m3 5 10-12 1m4 3 10-12 1m

5. Straight-Arm Pulldown


1 4 10-12 1m2 4 10-12 1m3 5 10-12 1m4 3 10-12 1m




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

1 4 6 1m2 4 6 1m3 4 6 1m4 2 6 1m

2. Dumbbell Reverse Lunge


1 3 10 per leg 1m b/t legs2 3 10 per leg 1m b/t legs3 3 10 per leg 1m b/t legs4 2 10 per leg 1m b/t legs

3. Front Squat (barbell or dumbbell)


1 3 6-8 1m 30s2 3 6-8 1m 30s3 4 6-8 1m 30s4 2 6-8 1m 30s

4. Standing Calf Raise


1 2 15 1m2 2 15 1m3 3 15 1m4 1 15 1m

5. 1-arm Farmers Walk


1 2 45s per side 1m2 2 45s per side 1m3 3 45s per side 1m4 3 45s per side 1m




1. Chin-Ups (Underhand Grip) AMRAP = As many reps as possibleWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 3 AMRAP 1m 30s2 3 AMRAP 1m 30s3 3 AMRAP 1m 30s4 3 AMRAP 1m 30s

2. 1-arm Dumbbell Row


1 3 10-12 per arm 1m2 4 10-12 per arm 1m3 4 10-12 per arm 1m4 2 10-12 per arm 1m

3a. Cable/Band Face Pull


SU

PE

RS

ET

1 3 12-15 45s2 4 12-15 45s3 4 12-15 45s4 2 12-15 45s

3b. Pushup (wrap band around back or place weigh plates on back to add resistance if necessary)


SU

PE

RS

ET

1 3 12-15 45s2 4 12-15 45s3 4 12-15 45s4 2 12-15 45s

4. Seated Lateral Raise


1 4 12-15 45s2 4 12-15 45s3 4 12-15 45s4 2 12-15 45s




1a. Band/Cable CurlsWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

SU

PE

RS

ET

1 6 10-12 30s2 7 10-12 30s3 8 10-12 30s4 4 10-12 30s

1b. Band/Cable Rope Triceps Extension


SU

PE

RS

ET

1 6 10-12 30s2 7 10-12 30s3 8 10-12 30s4 4 10-12 30s

2a. Rear Foot Elevated Split Squat


SU

PE

RS

ET


2b. Single Leg Hip Thrust


SU

PE

RS

ET


3. Farmers Walk


1 3 45s 1m2 3 45s 1m3 4 45s 1m4 2 45s 1m


PHASE 3Welcome to Phase 3.

For the first two phases, we slowly ramped up volume to where you were doing a pretty high number of sets and reps each workout.

That was great for building muscle (and probably the reason for your “gun show”), but you can’t just keep pushing more and more volume forever or you’re setting yourself up for injury/possible recovery issues/etc. Which would actually stall progress.

So for for phase 3 we’re gonna cut back on the volume and watch your strength shoot through the roof.

We took a break from some of the barbell exercises, but we’re going to bring back a few of these. You want to push yourself here and try to move heavy weight but don’t do any slow, grinding reps or sacrifice form.

I want you to keep a workout log with the weight/reps you perform on each exercise. You want to try to either add weight, complete more reps, or feel more muscular tension in each exercise, each week. Really look to dominate the lifts, while staying smart.

You’ll notice that Day 4 has become more of a conditioning/lower body day and there is no longer arm exercises that’s to give your elbow and wrist joints a break so that you don’t have any issues there with the heavier barbell pressing we’re doing this phase.




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

1 2 6-8 per arm 2m2 2 6-8 per arm 2m3 2 6-8 per arm 2m4 2 6-8 per arm 2m

2. Flat Dumbbell Bench Press


1 2 8-10 2m2 2 8-10 2m3 2 8-10 2m4 2 8-10 2m

3a. Dumbbell Incline Row


SU

PE

RS

ET

1 3 10-12 60s2 3 10-12 60s3 3 10-12 60s4 3 10-12 60s

3b. Standing Dumbbell Shoulder Press


SU

PE

RS

ET

1 3 10-12 60s2 3 10-12 60s3 3 10-12 60s4 3 10-12 60s

4. Standing Dumbbell Curls


1 4 8-10 1m 30s2 4 8-10 1m 30s3 4 8-10 1m 30s4 4 8-10 1m 30s




1. Jump Squat Holding 10-Pound Dumbbells (rest on shoulders)WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 3 3 1m2 3 3 1m3 3 3 1m4 3 3 1m

2. Dumbbell Romaninan Deadlift


1 2 10-12 1m 30s2 2 10-12 1m 30s3 2 10-12 1m 30s4 2 10-12 1m 30s

3. Dumbbell Goblet Squat


1 3 10-15 1m 30s2 3 10-15 1m 30s3 3 10-15 1m 30s4 2 10-15 1m 30s

4. Standing Calf Raise


1 2 10-12 1m2 2 10-12 1m3 2 10-12 1m4 2 10-12 1m

5. Plank


1 3 30-60s 1m2 3 30-60s 1m3 3 30-60s 1m4 3 30-60s 1m




1. Neutral Grip Pullup (add weight to increase difficulty if necessary)WEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 3 6-8 1m 30s2 3 6-8 1m 30s3 3 6-8 1m 30s4 3 6-8 1m 30s

2. Seated Cable Row


1 3 8-10 1m 30s2 3 8-10 1m 30s3 3 8-10 1m 30s4 3 8-10 1m 30s

3. Standing Lateral RaiseWEEK SETS REPS REST WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS WEIGHT/REPS

1 4 8-10 1m2 4 8-10 1m3 4 8-10 1m4 4 8-10 1m

4. Dumbbell Overhead Triceps Extension


1 2 10-12 1m2 2 10-12 1m3 2 10-12 1m4 2 10-12 1m

5. 1-P-2 Pushup (Lower yourself to the count of “2”, pause at the bottom and flex chest, pushup back up explosively).


1 2 AMRAP 1m2 2 AMRAP 1m3 2 AMRAP 1m4 2 AMRAP 1m




1. Bike “Sprint” Turn resistance up to where you can feel resistance, but not to the point where your legs are moving reallyslowly. Don’t overthink this. Just put some resistance on there and go for it.


1 4 30s 1m2 4 30s 1m3 4 30s 1m4 4 30s 1m

2. Hip Thrust (use EZ bar or Bands for resistance)


1 3 10-12 1m 30s2 3 10-12 1m 30s3 3 10-12 1m 30s4 3 10-12 1m 30s

3. Farmers Walk


1 2 60s 60s2 2 60s 60s3 2 60s 60s4 2 60s 60s

4. Pallof Press


1 3 10 per side 30s b/t sides2 3 10 per side 30s b/t sides3 3 10 per side 30s b/t sides4 3 10 per side 30s b/t sides

alpha muscle | alain gonzalez · the advice we give is based on years of practical application,...

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