A/B/A Alpha Over 40

For men over 40 who want to build muscle efficiently without wasting time in the gym.

This is not another "bro split." It’s a science-backed, minimalist approach to muscle growth, designed for real life where time, recovery, and results matter.  

Who This Is For:
✔ Busy professionals who can’t live in the gym but still want to look like they do.  
✔ Natural lifters (especially 40+) who need smarter recovery.  
✔ Former athletes or intermediate lifters stuck in progress plateaus.  
✔ Anyone tired of high-volume programs that leave them burned out, not bigger.  

What It Delivers:
1. Max Muscle in Minimal Time
   - Only 3 workouts/week (A/B/A rotation).  
   - No filler—every set is engineered for growth.

2. Age-Proof Recovery
   - Built-in deloads every 6 weeks to prevent burnout.  
   - Prioritizes joint-friendly exercises (no ego lifts).  

3. Progressive Overload Made Simple
   - Reverse Pyramid Training (RPT): Lift heavier, not longer.  
   - Myo-Reps: More growth in fewer sets.  

4. Aesthetic Focus
   - Targets the “Hollywood physique" (wide shoulders, thick back, lean waist).  
   - Balances muscle groups to avoid imbalances.  

What It’s NOT:
❌ A 6-day "more is better" bro split (wastes time).  
❌ A powerlifting program (not chasing 1-rep maxes).  
❌ A quick fix (this is a sustainable, long-term system).  

Why It Works: 
- Less Volume, More Intensity = Better recovery, better gains.  
- 2x Weekly Muscle Stimulus (optimal for naturals).  
- No Guesswork - clear progression rules.  

Bottom Line: This program is for serious lifters who value efficiency. If you want to look jacked without living in the gym this is your blueprint.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Chest Supported Row (Dumbbell)

Overhead Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

A: CHEST/BACK/TRICEPS

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Seated Shoulder Press (Dumbbell)

Bicep Curl (EZ Bar)

Leg Curl

Leg Extension

B: LEGS/SHOULDERS/BICEPS

0 reviews for A/B/A Alpha Over 40