α (Alpha) 2 Day - Full Body (Gym Access) -

Beginner

Welcome to Alpha. This is a beginner full body, two day per week programme that can
be done in the gym. Make sure you do not do this workout within two consecutive days.
So if you did this workout on a Monday, wait until Thursday to do it again.

Start by getting comfortable with each lift. This means performing each lift with correct
form at approximately RPE 6. This means you stop each set with 4 reps left in the tank.
Once you're able to do this you want to test your 1 rep max. This is the maximum weight
you can lift with correct form for 1 rep. Plug in your 1RM numbers in the table to the
right and your working weight will automatically be shown.

For the exercises that are not shown in the table on the right, select a weight you can
perform the rep range with good form at an RPE of 7-8. This means you stop with 2 or 3
reps left in the tank. You really want to focus on feeling the muscle working, rather than
the weight.
If you managed to bench press 3x7,7,6 with 30kg in the next session you want to bench
press 30kg for 3x7,7,7. The session after, 3x8,7,7. Followed by 3x8,8,7 the session after
that until you can achieve the 3x8.

Every session you want to make sure you're either matching your intensity/volume or
increasing it. For example, if your target set and rep range is to squat 3x3-5 and you
managed to squat 40kg for 3 sets of 5 repetitions, in your next session you should be
attempting to squat 42.5kg for 3 sets of at least 3 reps (staying within the 3-5 rep range
but increasing load). This is progressive overload.

Each week has it's own sheet below. Fill in the blanks each week to keep track of your
progress and ensure progressive overload occurs.
 Monday Tuesday Wednesday
Barbell Squat: 3x6-8
Romanian Deadlift: 3x8-10
Calf Raise: 3x12-15
Pull-ups/Lat Pulldown: 3x8-10
Pushups/Barbell Bench
Press/Dumbbell Bench Press: 3x6-8
Barbell Overhead Press: 3x6-8
Prone Row/Face Pulls: 3x12-15

1RM Working Weight

Barbell Squat 50 35
Romanian Deadlift 67 46.9
Barbell Bench Press 43 30.1
Barbell Squat 56 39.2
Barbell Overhead Press 43 30.1
 Thursday Friday Saturday Sunday
Barbell Squat: 3x6-8
Romanian Deadlift: 3x8-10
Calf Raise: 3x12-15
Pull-ups/Lat Pulldown: 3x8-10
Pushups/Bench Press: 3x6-8
Barbell Overhead Press: 3x6-8
Prone Row/Face Pulls: 3x12-15
Week 1 Set 1 2 3
Weight (Kg) Reps Reps Reps Rest
Monday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s

Thursday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s
RPE
1-10
Week 2 Set 1 2 3
Weight (Kg) Reps Reps Reps Rest
Monday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s

Thursday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s
RPE
1-10
Week 3 Set 1 2 3
Weight (Kg) Reps Reps Reps Rest
Monday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s

Thursday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s
RPE
1-10
Week 4 Set 1 2 3
Weight (Kg) Reps Reps Reps Rest
Monday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s

Thursday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s
RPE
1-10
Week 5 Set 1 2 3
Weight (Kg) Reps Reps Reps Rest
Monday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s

Thursday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s
RPE
1-10
Week 6 Set 1 2 3
Weight (Kg) Reps Reps Reps Rest
Monday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s

Thursday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s
RPE
1-10
Week 7 Set 1 2 3
Weight (Kg) Reps Reps Reps Rest
Monday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s

Thursday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s
RPE
1-10
Week 8 Set 1 2 3
Weight (Kg) Reps Reps Reps Rest
Monday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s

Thursday
Barbell Squat: 3x6-8 60s
Romanian Deadlift: 3x8-10 60s
Calf Raise: 3x12-15 45s
Pull-ups/Lat Pulldown: 3x8-10 60s
Pushups/Bench Press: 3x6-8 60s
Barbell Overhead Press: 3x6-8 60s
Prone Row/Face Pulls: 3x12-15 30-45s
RPE
1-10