PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

PROGRESSION The way our body lays down new muscle tissue is quite simple: we introduce a stimulus – our body adapts to the given stimulus by creating new, stronger muscle tissue.

As long as we can continue to increase the total workload (as mentioned in the Physique Zero guide), we can expect to build new muscle mass.

In this phase, we will take full advantage of your ability to progress in a linear fashion.

This simply means that we will aim to outperform our last performance of the same kind, each week.

But don’t worry, all of the progression is already built into the program. All you’ll have to do is put it into action.

PLUS SETSYou’re going to notice that, on some exercises, there is a (+) symbol to the right of the prescribed sets.

This means that, once you’ve completed all of your working sets, you’ll perform a final, Plus Set.

FOR EXAMPLE: Push-Ups Sets: 2+ Reps: 10

Set 1 – 10 RepsSet 2 – 10 Reps Set 3 – AMRAP

The Plus Set should be performed for as many reps as possible (AMRAP). You should aim to leave absolutely no more reps in the tank and take your body to complete muscular failure.

Each week you will aim to perform more reps on your Plus Set than the previous week.

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WARMING UPThe warm up has two main purposes – to enhance performance and to prevent injury.

As you sit at your computer, tablet, or phone – you’re experiencing relatively low blood flow to your skeletal muscle.

Following a short, total body warm up, you can expect a 70-75% increase in blood flow to skeletal muscle.

Along with the increased blood flow comes a higher muscle temperature. This causes the hemoglobin in your blood to release oxygen more readily. More blood flowing to the muscles, along with more oxygen available to those muscle, means better overall performance.

THE MENTAL GAMEAnother purpose of a warm-up process includes getting your head ready for the upcoming activity. Preparing yourself mentally for the upcoming workout, is thought to improve technique, skill and coordination.

HOW TO WARM UPIn this phase, we will be warming up using low impact, low intensity bodyweight circuits.

The idea is simple… get the blood flowing.

CHOOSE ONEWARM UP #1 WARM UP #2

Jog In PlaceHigh Knees

Half BurpeesJumping JacksVertical Jumps

Torso Rotations

x 15 secx 15 secx 15 secx 15 secx 15 secx 15 sec

Jogging In PlaceJumping JacksSpeed Skaters

Split JJsPlank Jacks

Squat & Jump

x 30 sec x 30 secx 30 secx 30 secx 30 secx 30 sec

Warm Up #1: Perform the entire circuit 2xWarm Up #2: Perform the entire circuit 1x

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

PHYSIQUE ZEROSUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

WEEK 1 REST BULLETPROOF INFUSION BURN UPPER

LIMITSLOWER LIMITS REST

WEEK 2 REST BULLETPROOF INFUSION BURN UPPER

LIMITSLOWER LIMITS

CIRCUIT(A)

WEEK 3 BULLETPROOF INFUSION CIRCUIT

(B) BURN UPPERLIMITS

LOWER LIMITS

CIRCUIT(A)

WEEK 4 BULLETPROOF INFUSION CIRCUIT

(B) BURN UPPERLIMITS

LOWER LIMITS

CIRCUIT(A)

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 1

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 1 bulletproofEXERCISE SETS REPS REST TEMPO

Feet Elevated Push-Ups 4 10 45 Seconds 1:0:3:0

Pull Ups 3 AMRAP 60 Seconds 1:0:2:0

Plyo Push Ups 4 10 45 Seconds 1:0:1:0

Push Away 3 10 45 Seconds 2:0:2:0

Bulgarian Split Squat 3 10 45 Seconds 1:0:1:0

week 1 infusionEXERCISE SETS REPS REST TEMPO

Plyo Push Ups 4 10 45 Seconds 1:0:1:0

Jamb Hammer Rows 3 8 45 Seconds 1:0:3:0

Triceps Extensions 4 10 30 Seconds 2:0:2:0

Doorway Curl 4 10 30 Seconds 2:0:2:0

Wall Squat Iso-Hold 3 40 Sec. Hold 60 Seconds

week 1 burnEXERCISE SETS REPS REST TEMPO

Push-Ups 2 15-20 45 Seconds 1:1:1:1

Reverse Push Ups 3 12-15 45 Seconds 2:2:2:0

Rear Delt Iron Cross 3 12-15 30 Seconds 1:3:1:1

Side Laterals 3 10 30 Seconds 2:0:2:0

Squats 3 12-15 60 Seconds 1:0:3:0

Hip Thrust 3 12-15 30 Seconds 1:3:2:0

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

week 1 upper limitsEXERCISE SETS REPS REST TEMPO

Feet Elevated Push-Ups 4 10 45 Seconds 1:0:3:0

Chin Ups 4 AMRAP 60 Seconds 1:0:1:0

Push Up Planks 2 15-20 45 Seconds 1:1:1:1

Jamb Hammer Rows 3 8 30 Seconds 1:0:3:0

Elevated Pike Push Up 3 10 45 Seconds 1:0:1:0

Side Laterals 3 10 30 Seconds 2:0:2:0

week 1 lower limitsEXERCISE SETS REPS REST TEMPO

Wall Squat Iso-Hold 3 40 Sec. Hold 60 Seconds

Bulgarian Split Squat 3 10 45 Seconds 1:0:1:0

Hip Thrust 3 12-15 30 Seconds 1:3:2:0

Elevated Calf Raise 3 15 30 Seconds 2:1:2:1

Stiff Leg Ankle Hop 2 15 30 Seconds

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 2

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 2 bulletproofEXERCISE SETS REPS REST TEMPO

Feet Elevated Push-Ups 4+ 10 30 Seconds 1:0:3:0

Pull Ups 3 AMRAP 45 Seconds 1:0:2:0

Plyo Push Ups 4 10 45 Seconds 1:0:1:0

Push Away 3 10 30 Seconds 2:0:2:0

Bulgarian Split Squat 3+ 10 30 Seconds 1:0:1:0

*The “+” denotes an AMRAP set. For example: perform the given exercise for the prescribed number of sets, and then add one additional set where you’ll perform as many reps as possible.

week 2 infusionEXERCISE SETS REPS REST TEMPO

Plyo Push Ups 4+ 10 45 Seconds 1:0:1:0

Jamb Hammer Rows 3+ 8 30 Seconds 1:0:3:0

Triceps Extensions 4 10 30 Seconds 2:0:2:0

Doorway Curl 4 10 30 Seconds 2:0:2:0

Wall Squat Iso-Hold 3 50 Sec. Hold 45 Seconds

*The “+” denotes an AMRAP set. For example: perform the given exercise for the prescribed number of sets, and then add one additional set where you’ll perform as many reps as possible.

week 2 burnEXERCISE SETS REPS REST TEMPO

Push-Ups 2 15-20 30 Seconds 1:1:1:1

Reverse Push Ups 3 12-15 30 Seconds 2:2:2:0

Rear Delt Iron Cross 3 12-15 30 Seconds 1:3:1:1

Side Laterals 3 10-12 30 Seconds 2:0:2:0

Squats 3 12-15 45 Seconds 1:0:3:0

Hip Thrust 3 12-15 30 Seconds 1:3:2:0

*Aim to perform more total reps than last week.

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

week 2 upper limitsEXERCISE SETS REPS REST TEMPO

Feet Elevated Push-Ups 4 10 30 Seconds 1:0:3:0

Chin Ups 4 AMRAP 45 Seconds 1:0:1:0

Push Up Planks 3 15-20 30 Seconds 1:1:1:1

Jamb Hammer Rows 3 8 30 Seconds 1:0:3:0

Elevated Pike Push Up 3+ 10 30 Seconds 1:0:1:0

Side Laterals 3 10 30 Seconds 2:0:2:0

week 2 lower limitsEXERCISE SETS REPS REST TEMPO

Wall Squat Iso-Hold 3 50 Sec. Hold 45 Seconds

Bulgarian Split Squat 3 10 30 Seconds 1:0:1:0

Hip Thurst 3 12-15 30 Seconds 1:3:2:0

Elevated Calf Raise 3 15 30 Seconds 2:1:2:1

Stiff Leg Ankle Hop 2 15 30 Seconds

week 2 circuit (A)Video Demonstration

EXERCISE REPS

Push Ups 15

Jumping Jacks 20

Squats 10

T-Push Ups 10

High Knees 20

Lunges 10

*Perform Entire Circuit 6x

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 3

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 3 bulletproofEXERCISE SETS REPS REST TEMPO

Feet Elevated Push-Ups 4+ 10 30 Seconds 1:0:3:0

Pull Ups 4 AMRAP 45 Seconds 1:0:2:0

Plyo Push Ups 4 10 45 Seconds 1:0:1:0

Push Away 3+ 10 30 Seconds 2:0:2:0

Bulgarian Split Squat 3+ 10 30 Seconds 1:0:1:0

*The “+” denotes an AMRAP set. For example: perform the given exercise for the prescribed number of sets, and then add one additional set where you’ll perform as many reps as possible.

week 3 infusionEXERCISE SETS REPS REST TEMPO

Plyo Push Ups 4+ 10 30 Seconds 1:0:1:0

Jamb Hammer Rows 4+ 8 30 Seconds 1:0:3:0

Triceps Extensions 4 10 30 Seconds 2:0:2:0

Doorway Curl 4 10 30 Seconds 2:0:2:0

Wall Squat Iso-Hold 3 60 Sec. Hold 45 Seconds

*The “+” denotes an AMRAP set. For example: perform the given exercise for the prescribed number of sets, and then add one additional set where you’ll perform as many reps as possible.

week 3 Circuit (b)Video Demonstration

EXERCISE REPS

Burpees 10

Jump Squats 15

Push Ups 20

Half Burpees 15

Reverse Lunges 10

Spiderman Push Ups 10*Perform Entire Circuit 6x

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 3 burnEXERCISE SETS REPS REST TEMPO

Push-Ups 3 15-20 30 Seconds 1:1:1:1

Reverse Push Ups 4 12-15 30 Seconds 2:2:2:0

Rear Delt Iron Cross 3 12-15 30 Seconds 1:3:1:1

Side Laterals 3 10-12 30 Seconds 2:0:2:0

Squats 4 12-15 45 Seconds 1:0:3:0

Hip Thrust 3 12-15 30 Seconds 1:3:2:0

*Aim to perform more total reps than last week.

week 3 upper limitsEXERCISE SETS REPS REST TEMPO

Feet Elevated Push-Ups 4 12 30 Seconds 1:0:3:0

Chin Ups 4 AMRAP 45 Seconds 1:0:1:0

Push Up Planks 3 15-20 30 Seconds 1:1:1:1

Jamb Hammer Rows 3 10 30 Seconds 1:0:3:0

Elevated Pike Push Up 3+ 12 30 Seconds 1:0:1:0

Side Laterals 3 12 30 Seconds 2:0:2:0

week 3 lower limitsEXERCISE SETS REPS REST TEMPO

Wall Squat Iso-Hold 3 60 Sec. Hold 45 Seconds

Bulgarian Split Squat 3 12 30 Seconds 1:0:1:0

Hip Thrust 3 15-20 30 Seconds 1:3:2:0

Elevated Calf Raise 3 15 30 Seconds 2:1:2:1

Stiff Leg Ankle Hop 2 20 30 Seconds

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

week 3 Circuit (A)Video Demonstration

EXERCISE REPS

Burpees 10

Jump Squats 15

Push Ups 20

Half Burpees 15

Reverse Lunges 10

Spiderman Push Ups 10

*Perform Entire Circuit 6x

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 4

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 4 bulletproofEXERCISE SETS REPS REST TEMPO

Feet Elevated Push-Ups 4+ 10 30 Seconds 1:0:3:0

Pull Ups 4 AMRAP 30 Seconds 1:0:2:0

Plyo Push Ups 4 10 30 Seconds 1:0:1:0

Push Away 3+ 12 30 Seconds 2:0:2:0

Bulgarian Split Squat 3+ 12 30 Seconds 1:0:1:0

*The “+” denotes an AMRAP set. For example: perform the given exercise for the prescribed number of sets, and then add one additional set where you’ll perform as many reps as possible.

week 4 infusionEXERCISE SETS REPS REST TEMPO

Plyo Push Ups 4+ 12 30 Seconds 1:0:1:0

Jamb Hammer Rows 4+ 10 30 Seconds 1:0:3:0

Triceps Extensions 4 12 30 Seconds 2:0:2:0

Doorway Curl 4 12 30 Seconds 2:0:2:0

Wall Squat Iso-Hold 4 60 Sec. Hold 30 Seconds

*The “+” denotes an AMRAP set. For example: perform the given exercise for the prescribed number of sets, and then add one additional set where you’ll perform as many reps as possible.

week 4 Circuit (b)Video Demonstration

EXERCISE REPS

Burpees 10

Jump Squats 15

Push Ups 20

Half Burpees 15

Reverse Lunges 10

Spiderman Push Ups 10*Perform Entire Circuit 8x

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 4 burnEXERCISE SETS REPS REST TEMPO

Push-Ups 3 15-20 30 Seconds 1:1:1:1

Reverse Push Ups 4 12-15 30 Seconds 2:2:2:0

Rear Delt Iron Cross 3 12-15 30 Seconds 1:3:1:1

Side Laterals 3 10-12 30 Seconds 2:0:2:0

Squats 4 12-15 45 Seconds 1:0:3:0

Hip Thrust 3 12-15 30 Seconds 1:3:2:0

*Aim to perform more total reps than last week.

week 4 upper limitsEXERCISE SETS REPS REST TEMPO

Feet Elevated Push-Ups 4 12 30 Seconds 1:0:3:0

Chin Ups 4 AMRAP 30 Seconds 1:0:1:0

Push Up Planks 4 15-20 30 Seconds 1:1:1:1

Jamb Hammer Rows 3 12 30 Seconds 1:0:3:0

Elevated Pike Push Up 4+ 12 30 Seconds 1:0:1:0

Side Laterals 3 12 30 Seconds 2:0:2:0

week 4 lower limitsEXERCISE SETS REPS REST TEMPO

Wall Squat Iso-Hold 3 60 Sec. Hold 30 Seconds

Bulgarian Split Squat 4 12 30 Seconds 1:0:1:0

Hip Thrust 3 15-20 30 Seconds 1:3:2:0

Elevated Calf Raise 4 15 30 Seconds 2:1:2:1

Stiff Leg Ankle Hop 3 20 30 Seconds

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

week 4 Circuit (A)Video Demonstration

EXERCISE REPS

Push Ups 15

Jumping Jacks 20

Squats 10

T-Push Ups 10

High Knees 20

Lunges 10

*Perform Entire Circuit 10x