Alpha Fit

No Limits Fitness

Coach
Jordan Whitcomb

This is the go-to program for people wanting to train to be Lean AF! If you're training at a big box gym and are frustrated with trying to decide what exercises you should do, this is the program for you.

Alpha Fit is the structure you've been missing.

You don't need to perpetually increase your volume and time in the gym to continue seeing progress.

You just need a better program.

Alpha Fit is composed of 3 Full-Body Strength and 2 Conditioning Sessions each week.

There are recommendations based on doing 2, 3, 4 or 5 sessions weekly.

Training a combination of full body strength and conditioning ensures that you cover all your bases of training.

The goal is to look better, feel better AND move better.

Experience what Alpha Fit can do for your confidence, health & physique.

This program is designed to be performed in a Big Box Gym like Crunch Fitness, LA Fitness (Esporta), Workout Anytime, Planet Fitness, etc.

$30 / mo
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Real training...not random workouts
You probably shouldn't be doing the fancy scroll-stopping stuff you see on social media. This is quality programming written by an expert trainer.
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Flexible Training Schedule
Whether you can train twice, every day or anything in between, Alpha Fit can be adjusted to fit your needs.
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Conditioning Done Correctly
A well developed Aerobic system will massively improve your strength gains. Better conditioning improves your ability to recover BETWEEN sets and BETWEEN sessions.
Features
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Team Alpha Fit
Answers to your FAQs, exclusive content for the Alpha Fit community, challenges and more!
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Programming 5 days per week
3 full body strength training sessions and 2 mixed modality conditioning sessions each week.
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Exercise Video Library
I've filmed every movement in the program so you'll know exactly how to perform each exercise.
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Access to Expert Coaches
Experienced personal trainers answering your questions and providing guidance as you work through your program.
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Delivered through TrainHeroic
We use the best tech platform in fitness so you get a world class online experience!
Equipment
Required
Barbell // Dumbbells // Kettlebells // TRX Straps // Leg Curl Machine // Leg Extension Machine // Lat Pull Down // Resistance Bands
Recommended
Big Box Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Full Body Strength

Prep

A

Alpha Fit Full Body Warm Up

1. Foam Roll Hamstrings, Quads and Thoracic Spine 30 Seconds Each 2. Adductor Rocking With T Spine Rotation x5 Each Side 3. Glute Bridge x10 4. Resistance Band or PVC Pipe Shoulder Overs 5. Pec Stretch 20 Seconds Each 6. Jumping Jacks x10

B1

Dumbbell Bench Press

3 x 8

B2

Dumbbell Romanian Deadlift

3 x 8

C1

Kettlebell Gorilla Row

3 x 16

C2

Dumbbell Hammer Curl

3 x 10

C3

Plank

3 x 0:45

D1

Dumbbell Lateral Lunge

2 x 16

D2

Resistance Band Pallof Press

2 x 20

D3

Lateral Banded Walk

2 x 20

Recovery

E

Alpha Fit Cooldown

1. Runner's Lunge With T Spine Rotation x2 Each Side 2. Prone Scorpion x4 Each Side 3. Feet Elevated Breathing (5 Second Inhale Through Nose, 1 Second Hold, 5 Second Exhale Thorough Mouth) x8

Monday
Steady State Conditioning

Prep

A

Alpha Fit Full Body Warm Up

1. Foam Roll Hamstrings, Quads and Thoracic Spine 30 Seconds Each 2. Adductor Rocking With T Spine Rotation x5 Each Side 3. Glute Bridge x10 4. Resistance Band or PVC Pipe Shoulder Overs 5. Pec Stretch 20 Seconds Each 6. Jumping Jacks x10

B1

Concept 2 Rower

3 x 2:30

B2

Step Ups

3 x 30

B3

Reverse Crunches

3 x 15

Recovery

C

Alpha Fit Cooldown

1. Runner's Lunge With T Spine Rotation x2 Each Side 2. Prone Scorpion x4 Each Side 3. Feet Elevated Breathing (5 Second Inhale Through Nose, 1 Second Hold, 5 Second Exhale Thorough Mouth) x8

Tuesday
Full Body Strength

Prep

A

Alpha Fit Full Body Warm Up

1. Foam Roll Hamstrings, Quads and Thoracic Spine 30 Seconds Each 2. Adductor Rocking With T Spine Rotation x5 Each Side 3. Glute Bridge x10 4. Resistance Band or PVC Pipe Shoulder Overs 5. Pec Stretch 20 Seconds Each 6. Jumping Jacks x10

B1

Dumbbell Goblet Squat

3 x 8

B2

Pendlay Row

3 x 8

C1

Dumbbell Shoulder Press

3 x 8

C2

TRX Tricep Extension

3 x 10

C3

Med Ball Knee Strikes

3 x 8

D1

Lying Leg Curl

2 x 10

D2

Leg Extension

2 x 10

D3

Kettlebell Deadbug

2 x 20

Recovery

E

Alpha Fit Cooldown

1. Runner's Lunge With T Spine Rotation x2 Each Side 2. Prone Scorpion x4 Each Side 3. Feet Elevated Breathing (5 Second Inhale Through Nose, 1 Second Hold, 5 Second Exhale Thorough Mouth) x8

Wednesday
Full Body Strength

Prep

A

Alpha Fit Full Body Warm Up

1. Foam Roll Hamstrings, Quads and Thoracic Spine 30 Seconds Each 2. Adductor Rocking With T Spine Rotation x5 Each Side 3. Glute Bridge x10 4. Resistance Band or PVC Pipe Shoulder Overs 5. Pec Stretch 20 Seconds Each 6. Jumping Jacks x10

B1

Walking Lunges

3 x 16

B2

Dumbbell Farmers Carry

3 x 50

C1

Kettlebell Kickstand Deadlift

3 x 16

C2

Resistance Band Glute Bridge

3 x 15

C3

Bicycle Crunches

3 x 0:45

D1

Dumbbell Rear Delt Fly

2 x 10

D2

Dumbbell 3 Point Row

2 x 16

D3

Hanging Knee Tucks

2 x 10

Recovery

E

Alpha Fit Cooldown

1. Runner's Lunge With T Spine Rotation x2 Each Side 2. Prone Scorpion x4 Each Side 3. Feet Elevated Breathing (5 Second Inhale Through Nose, 1 Second Hold, 5 Second Exhale Thorough Mouth) x8

Thursday
Fun Friday HIIT Circuit

Prep

A

Alpha Fit Full Body Warm Up

1. Foam Roll Hamstrings, Quads and Thoracic Spine 30 Seconds Each 2. Adductor Rocking With T Spine Rotation x5 Each Side 3. Glute Bridge x10 4. Resistance Band or PVC Pipe Shoulder Overs 5. Pec Stretch 20 Seconds Each 6. Jumping Jacks x10

B1

Dumbbell Thruster

3 x 10

B2

Dumbbell Bent Over Row

3 x 10

B3

Kettlebell Swings

3 x 15

B4

Push Ups

3 x 8

B5

Hollow Rocks

3 x 10

Recovery

C

Alpha Fit Cooldown

1. Runner's Lunge With T Spine Rotation x2 Each Side 2. Prone Scorpion x4 Each Side 3. Feet Elevated Breathing (5 Second Inhale Through Nose, 1 Second Hold, 5 Second Exhale Thorough Mouth) x8

Coach
More from No Limits Fitness
coach-avatar Jordan Whitcomb

Head Coach

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FAQs
What if I can only train 2, 3 or 4 days per week?
Alpha Fit is a flexible training plan consisting of three full body sessions and two aerobic conditioning sessions each week. If you can't train 5 days per week, it's not a problem. I will give you guidance on which sessions to perform!
Can this program be completed in a garage gym?
The program is written for someone having access to a Big Box Gym. You could still complete the program in a garage gym, but you'll need a little creativity as you may not have all the required equipment.
How long will the sessions take?
The sessions should take about 60 minutes to complete (including warm up and cool down). The first few sessions may take a little longer as you get familiar with the programming.
Who is this program designed for?
Someone who is familiar with a big box gym but doesn't have the time to write their own programming. It's also for someone that can't spend hours in the gym every day and needs to be efficient with their training. This is not a plan for beginners.
Is there support available?
Yes. There will be coaches checking in daily to answer your questions.
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