Chest day looking a little stale? Dial it in with this high-rep burner from one of our most anticipated training programs in years, Alpha M's Tailored: 6 Weeks to Living Lean.
Your guide is Aaron Marino, creator of the incredibly popular YouTube channel Alpha M and the creator of the Tailored program. Aaron was once a national-level natural bodybuilder, but today, he's just a busy businessman who wants to train hard and look good. He's condensed his decades of training knowledge down into six weeks of low-rest, high-octane workouts that will transform your body and ignite your love of the weight room.
Is this too advanced for me?
We won't lie, the workout is intense—like, 11 movements over 35 sets, and 600 or so reps. But, if you're a consistent lifter with a fair amount of experience, and if you pick a weight you can control—that's the key—you can handle it.
However, if you're relatively new to the gym (you've only been lifting consistently for a year or less), don't be afraid to cut back on the volume a little. For instance, you can perform 2-3 sets instead of 3-4 sets on most movements. But you can also just pick a seriously light weight, or regress movements like push-ups or dips as needed. Aaron will show you how.
No, this doesn't mean you have permission to cut back through the whole program! If you take it easy for the first couple of weeks, consider coming back and repeating the program as written from the beginning. Seriously!
And no, you don't get to skip cardio—today, or ever. After you've murdered your upper body, you'll do 20 minutes to put your ego on blast and build a heart to match your chest.
Workout Tips
- Select a weight you can control through at least 10 reps. "It's not about lifting heavy, it's about you getting the best workout you can," Aaron says. In your final movements, like skullcrushers, you may be amazed at how little weight you can handle.
- On push-ups and machine exercises, rest 30-45 seconds. For free-weight exercises like dumbbell presses and the bench press, rest more like 45-60 seconds.
- You'll be doing dips after having done a lot of other movements, so if you need to use the assisted dip machine, go for it.
- On contraction-focused movements like the pec-deck fly or cable push-down, pause briefly at the peak contraction. Yes, this makes the move more difficult and may require you to use a lighter weight, but yes, it's worth it!
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37 sets and 20 mins Cardio!!!!! This is the most ridiculous routine I've ever laid my eyes on. For a popular site like bodybuilding.com to be posting this is disgraceful. Aaron clearly doesnt know what he is doing. Putting pectoralis major isolation exercises at the start of his routine before he even bench presses is counterproductive. Far too many exercises for one workout.
Honestly, this is just frustrating to try to do. Cut out a couple of these exercises (the ones you feel your muscles are already tired out because they've basically already been worked). Great for people who live at the gym and are bored with there regular plans. Bad for people who only plan on spending a max of 1.5 hours there.
A modification to this for nonprofessionals:
-Do 1-4 as instructed -DO NOT do 5 (bench press) without a spotter. You have the potential of hurting yourself. Trust me. 3 and 4 will suffice of you don't do bench press. -You can go without 6 unless you like dips. -7 is fine. It's a good space to cool down a bit and do an easier exercise. -Do 8-10. Dont bother with 9 if you did dips. -After 10 I was not feeling the gym anymore. 11 works muscles you have worked with all these other exercises at on point or another. Still a good exercise but I was tired of this. -Cardio is always good but cut out other exercises so you arent at the gym for 3 hours.
Hope this helps someone.
How long will this take!?
Just did this workout it’s 👍
I can appreciate this work out, but I find it a little pretentious. This is a nice work out if you want to cut and not grow muscle, but if you want gains, then you have to make time for the gym
Seems redundant to do the same exercise twice ..push up twice makes no sense. Bar dips taxing enough..why do bench dips? Waste of time.. some good exercises here but when muscles are fatigued they are fatigued don’t need to do the same exercises twice ... we learned that back in the 70s with Nautilis .