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 SETS
You’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 Reps
Set 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 UP
The 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 GAME

Another 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 UP
In this phase, we will be warming up using low impact, low intensity bodyweight circuits.

The idea is simple… get the blood flowing.

CHOOSE ONE
WARM UP #1 WARM UP #2
Jog In Place x 15 sec Jogging In Place x 30 sec
High Knees x 15 sec Jumping Jacks x 30 sec
Half Burpees x 15 sec Speed Skaters x 30 sec
Jumping Jacks x 15 sec Split JJs x 30 sec
Vertical Jumps x 15 sec Plank Jacks x 30 sec
Torso Rotations x 15 sec Squat & Jump x 30 sec

Warm Up #1: Perform the entire circuit 2x

Warm Up #2: Perform the entire circuit 1x

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

 PHYSIQUE ZERO
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

BULLET UPPER LOWER

WEEK 1 REST INFUSION BURN REST
PROOF LIMITS LIMITS

BULLET UPPER LOWER CIRCUIT

WEEK 2 REST INFUSION BURN
PROOF LIMITS LIMITS (A)

BULLET CIRCUIT UPPER LOWER CIRCUIT

WEEK 3 INFUSION BURN
PROOF (B) LIMITS LIMITS (A)

BULLET CIRCUIT UPPER LOWER CIRCUIT

WEEK 4 INFUSION BURN
PROOF (B) LIMITS LIMITS (A)

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 1

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ

WEEK 1 bulletproof
EXERCISE 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 infusion
EXERCISE 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 burn
EXERCISE 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 limits
EXERCISE 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 limits

EXERCISE 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 bulletproof
EXERCISE 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 infusion
EXERCISE 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 burn
EXERCISE 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 limits
EXERCISE 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 limits

EXERCISE 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 bulletproof
EXERCISE 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 infusion
EXERCISE 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 burn
EXERCISE 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 limits

EXERCISE 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 limits

EXERCISE 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 bulletproof
EXERCISE 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 infusion
EXERCISE 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 burn
EXERCISE 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 limits

EXERCISE 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 limits

EXERCISE 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

PHYSIQUE ZERO WORKOUT ALAIN GONZALEZ