The Alpha Build Workout Plan is designed to help you add solid muscle fast.
Instead of repeating the same routine every week, this program changes rep ranges and training intensity to keep your body progressing.

Some weeks focus on heavy lifting, others on moderate reps, and some on higher-volume pump work. This combination helps you:

✔ Build strength
✔ Increase muscle size
✔ Improve blood flow and pumps
✔ Burn more calories
✔ Look fuller and more defined

Every workout focuses on:
✔ Controlled rep tempo
✔ Set rest periods
✔ Strict form
✔ Progressive overload

Track your weights, push yourself, and progress week-by-week — that’s where the results come from.

NUTRITION OVERVIEW

Training breaks muscle down.
Nutrition builds it back bigger.

To grow properly, you need:
✔ A slight calorie surplus
✔ Good protein sources
✔ Carbs for training energy
✔ Healthy fats for hormones
✔ Proper hydration

This is a clean bulk, not a junk-food bulk.
Lean muscle looks better, works better, and grows faster.

Focus on:

✔ Eat 10–15% above maintenance
✔ Protein in every meal — chicken, fish, eggs, whey, paneer
✔ Most carbs around workouts
✔ Add healthy fats like peanut butter, nuts, olive oil, ghee
✔ Drink 3–4 liters of water per day

Common bulking mistakes:
✘ Eating too little
✘ Relying on junk food
✘ Low protein intake
✘ Poor hydration

Stay clean and consistent — the results show in the mirror.

SUPPLEMENT GUIDE

Supplements make progress easier, faster, and more efficient — but only when training and nutrition are on point.

✔ Whey Isolate

• Quick digestion

• Easy protein source

• Ideal after workouts or in the morning

✔ Creatine

• More strength and power

• Better pumps and recovery

• Take 3–5g daily

✔ Pre-Workout

• Energy, focus, and intensity

• Helps push heavier and harder

✔ Omega-3 / Fish Oil

• Joint support

• Reduces inflammation from heavy lifting

✔ Multivitamin

• Covers micronutrient gaps

• Supports hormones, immunity, and recovery

✔ Electrolytes

• Prevent cramps

• Improve pumps and endurance

• Very helpful if you sweat a lot

Results come from consistency.
If you train with intensity, eat correctly, and recover well, your body will grow.

✔ Train hard
✔ Eat right
✔ Track your progress
✔ Sleep well

Give the plan your full effort and you’ll see noticeable improvements in strength, size, and shape.