Advanced Full-Body Conditioning Plan
Maximize your gains, build more muscle, and get leaner and stronger with the Alpha Advanced Fitness Program. Designed specifically for those who have already been training, have solid experience in the gym, and have completed both beginner and intermediate programs.
Warm-up and mobility routines can be found in the previous article: Getting Started: Intro and Warm-Up for Beginner Conditioning.
Muscle Building: Hypertrophy and Strength Training
In this plan, we’ll train using strength blocks, paired exercise sets, and targeted muscle group tri-sets. The volume and workload will progressively increase, leading to a significant boost in overall intensity.
This program is recommended for individuals with gym experience, especially hardgainers looking to push past plateaus and build serious muscle.
DAY 1 Upper Body I.
Introduction:
The ultimate goal of this program is to ignite upper body development, build serious strength, and increase overall muscle mass.
Block a.
| Exercise | Sets | Reps | Rest |
| A1. Bench Press (plane bench) | 5 | 6 | - |
| A2. Pull downs (machine) | 5 | Max 10 | 45-60’’ |
Training Notes:
- Heavy training is emphasized, but without going to complete muscle failure.
- Pull-Ups: If you can perform 10 reps with ease, you must add extra weight to increase resistance and maintain intensity.
- Paired Exercises (A1 & A2): Perform A1 first, then A2, followed by a rest period. After resting, return to A1 and repeat the sequence. (Refer to the intermediate program explanation for more details.)
Block b.
| Exercise | Sets | Reps | Rest |
| B1. Inclined Bench Press (Dumbbell) | 4 | 10-12 | 45-60’’ |
| B2. Rowing (seated, with triangle) | 4 | 10-12 | 45-60’’ |
ABS – CORE STABILITY
PLANK -> 2 X 1 min
Ab crunch -> 2 x 10, slow and focused on breathing
Block c.
4 x Triset. No rest until you finish the 3 exercises. Then just rest 1 minute and repeat 2 more times.
| Exercise | Sets | Reps | Rest |
| Military press with Db. | 4 | 10-12 | No rest |
| Bicep curl with Db. | 4 | 10-12 | No rest |
| Triceps dips (parallel bar or bench) | 4 | 10-12 | No rest |
The last set should be hard to reach 8-10 reps. If you can do 12, increase the weight in the previous sets.
DAY 2 Lower Body I.
This day is likely the most intense of the weekly training plan, so it’s important to tackle it when you’re feeling your strongest and most energized. If you’ve had poor sleep or aren’t feeling your best, there’s no need to push yourself to 90% effort. Instead, aim for 65-75% of your maximum, ensuring you still get the benefits of the session. By the end of the week, the workload and volume will align with the intended intensity.
It’s crucial to give your all on the second lower-body day, however.
For each exercise, perform the movement as prescribed, ensuring the weight is heavy enough that you can’t complete more than 1-1.5 reps beyond the prescribed rep range. This is how you'll determine the appropriate intensity percentage for each exercise.
| Exercise | Sets | Reps | Rest |
| Squats Barbell | 5 | 10 | 45-60’’ |
| Bulgarian squat (1 leg) with 1 db. | 5 | 10 | 45-60’’ |
| Leg press | 4 | 15 | 45-60’’ |
| Leg extension | 3 | 12 | 45-60’’ |
| Up to box db | 3 | 10 | 45-60’’ |
| Front squat db | 3 | 15 | 30’’ |
| Calf raises | 3 | 30 | 60’’ |
DAY 3 Upper Body II.
If you love upper body training, this will definitely become your favorite day. You’ll experience a wide range of exercises, including compound sets, tri-sets, and the most effective combinations designed to fuel massive gains.
Block a.
| Exercise | Sets | Reps | Rest |
| A1. Inclined bench press | 4 | 10 | |
| A2. Barbell Row (machine) | 4 | 10 | 45-60’’ |
Block b.
| Exercise | Sets | Reps | Rest |
| B1.Bench Press (Plane with db.) | 3 | 10-12 | 45-60’’ |
| B2. Seated row (machine wide grip) | 3 | 10-12 | 45-60’’ |
TRISET BLOCKS
This program is designed to create maximum metabolic stress and stimulate muscle growth. The weight should be heavy enough that you’re unable to reach the prescribed number of reps in the final set.
Block c.
Triset shoulders – Rest 1 min after finishing the 3 exercises.
| Exercise | Sets | Reps | Rest |
| E1. Military press with Db. | 3 | 10-12 | |
| E2.Lat dumbbell raise – Db. | 3 | 10-12 | |
| E3. Lateral Walk in push-up position | 3 | 10-12 |
(push up position and walk 10-12 steps on each side)
Block d.
Triset chest – Rest 1 min after finishing the 3 exercises.
| Exercise | Sets | Reps | Rest |
| C1.Cable cross | 3 | 10-12 | No |
| C2. Flys with db. | 3 | 10-12 | No |
| C3. Push-ups | 3 | 10-12 | No |
Block e.
Triset back – Rest 1 min after finishing the 3 exercises.
| Exercise | Sets | Reps | Rest |
| D1. Inverted row | 3 | 10-12 | No |
| D2. Face pull (Cable) | 3 | 10-12 | No |
| D3. TRX ROW | 3 | 10-12 | No |
DAY 4 Lower Body II.
Always start with a cool, motivational introduction.
| Exercise | Sets | Reps | Rest |
| Deadlift | 5 | 12-10-8-6-6 | 45-60’’ |
| Hip thrust | 3 | 12-15 | 45-60’’ |
| Walking Lunges (walk, no steady) | 3 | 20 | 45-60’’ |
| Leg curl | 3 | 10 | 45-60’’ |
| A1. Sumo squat | 3 | 12 | - |
| A2. Dumbbell deadlift | 3 | 15 | 45’’ |
| Calf raises | 3 | 30 | 60’’ |
DAY 5 Full Body
This is an auto-configurable training day, designed to add extra intensity and increase your total weekly training volume.
The intensity should not exceed 85%, meaning you should be able to perform no more than 2 additional reps beyond the prescribed number, but definitely not 4 or 5. Stay within that limit to keep the stimulus effective without overreaching.
Choose one of the following exercises and perform it exactly as outlined:
| Exercise | Sets | Reps | Rest |
| Choose (barbell squat, walking lunge, deadlift, Bulgarian squat). | 3 | 12 | 30-45 seg |
| Choose (pull up, pull downs, seated row, dumbbell row, barbell row ) | 3 | 12 | 30-45 seg |
| Choose (bench press barbell, inclined bench press, bench press db.) | 3 | 12 | 30-45 seg |
| Mountain climbers | 3 | 30 | 30-45 seg |
| Burpees | 3 | 15 | 30-45 seg |
| Bicep curl barbell | 3 | 10 | 30-45 seg |
| Military Press db | 3 | 10-12 | 30-45 seg |
| Triceps dips | 3 | 2 min | 30-45 seg |
+ running or rowing 10 min - slow intensity.
Always finish with mobility work and stretching to support recovery and maintain flexibility.
Tips
Our top priority is helping you look and feel your best — to live healthier, stronger, and step confidently into your Alpha potential.
Whether you're returning to the gym after a long break or stepping into it for the first time, we’re here to guide you. Below, you'll find some key tips to make your journey smoother and more sustainable. Our goal? To help you keep that fitness fire burning for months to come.
Fuel Yourself Properly
Nutrition is key - especially before training. If you eat too much, you risk feeling sluggish or cramping up. Eat too little, and you won’t have the energy to push through your workout.
Aim to eat a light, balanced meal 60 to 90 minutes before training, focusing mainly on carbohydrates for quick energy. Choose easily digestible, low-fat foods that won’t weigh you down — think fruit, rice cakes, toast, or oatmeal.