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Physique Zero 8-Minute Workouts Guide

The document discusses progression in muscle growth through continually increasing workload over time. It introduces the Physique Zero 8-Minute Workouts program which focuses on linear progression by aiming to outperform the previous week's performance through more reps while maintaining tempo. The workouts follow a bulletproof, infusion, burn, upper limits, and lower limits structure and include exercises like pushups, rows, and squats performed for sets and reps within time intervals.

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1K views4 pages

Physique Zero 8-Minute Workouts Guide

The document discusses progression in muscle growth through continually increasing workload over time. It introduces the Physique Zero 8-Minute Workouts program which focuses on linear progression by aiming to outperform the previous week's performance through more reps while maintaining tempo. The workouts follow a bulletproof, infusion, burn, upper limits, and lower limits structure and include exercises like pushups, rows, and squats performed for sets and reps within time intervals.

Uploaded by

Shuvajoyyy
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Progression
  • Workout Routines

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.

With the 8-Minute Workouts, 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, by
simply performing more reps without sacrificing tempo.

Once we can perform each exercise for 2+ reps than what is prescribed, it’ll be time to move on to
the main Physique Zero Workout Guide.

For example: If the program prescribes 10 reps, 2+ would be 12 reps and so on.

TIMED SETS
I know what you’re thinking, “Alain, I see a rep count. I thought we were focusing on time!”

The rep count is there as a guideline, set so that you don’t have to focus on counting seconds throughout
the entirety of the workout. This makes it a bit easier to simply focus on the rep tempo, thus allowing you
to keep the muscle under tension for the necessary timeframe without having to think too much about it.

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

PHYSIQUE ZERO 8 MINUTE WORKOUTS ALAIN GONZALEZ


EXERCISE
BULLETPROOF
SETS REPS REST TEMPO
Feet Elevated Push-Ups 2 10 45 Seconds 3:0:1:0
Pull Ups 1 AMRAP 60 Seconds 2:0:1:0
Push Away 2 10 45 Seconds 2:0:2:0
Bulgarian Split Squat 2 10 45 Seconds 1:0:1:0

EXERCISE
INFUSION
SETS REPS REST TEMPO
Plyo Push Ups 2 10 45 Seconds 1:0:1:0
Jamb Hammer Rows 2 8 45 Seconds 3:0:1:0
Wall Squat Iso-Hold 2 40 Sec. Hold 60 Seconds

EXERCISE
BURN
SETS REPS REST TEMPO
Push-Ups 2 15-20 45 Seconds 1:1:1:1
Reverse Push Ups 2 12-15 45 Seconds 2:2:2:0
Squats 2 12-15 60 Seconds 3:0:1:0

PHYSIQUE ZERO 8 MINUTE WORKOUTS ALAIN GONZALEZ


EXERCISE
UPPER LIMITS
SETS REPS REST TEMPO
Feet Elevated Push-Ups 2 10 45 Seconds 3:0:1:0
Chin Ups 1 AMRAP 60 Seconds 1:0:1:0
Push Up Planks 2 15-20 45 Seconds 1:1:1:1

EXERCISE
LOWER LIMITS
SETS REPS REST TEMPO
Wall Squat Iso-Hold 2 40 Sec. Hold 60 Seconds
Bulgarian Split Squat 2 10 45 Seconds 1:0:1:0
Hip Thrust 2 12-15 30 Seconds 2:3:1:0
Stiff Leg Ankle Hop 1 15 30 Seconds

PHYSIQUE ZERO 8 MINUTE WORKOUTS ALAIN GONZALEZ

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