KRYPTEIA - YEAR III

Alpha Elite Training Systems

Strength & Conditioning, Bodybuilding, Functional Fitness
Coach
Christopher Johnson

"That which does not kill us, makes us stronger".- Nietzsche

WHO IS THIS PROGRAM FOR?

This 12-week MESO program is designed for men 35+ with 3 to 5 years of lifting experience who want to quickly build more muscle, lose fat and improve their overall conditioning.

You are probably 5-10 lbs from your natural genetic limits. You like lifting heavy, and have made steady lean mass gains of 30 to 40 pounds. You value progression, while managing fatigue and optimizing recovery.

I am natural, and use this very program weekly. It is the perfect combination of training stimulus, exercise variety and fatigue mitigation.

This is also a great "lifting heavy" program to mitigate catabolism during any fat loss phases.

WHAT CAN I EXPECT

We will be using high intensity (0-1 RIR) with moderate volume (3-6 sets for a muscle) training four days a week. You will need to prioritize your protein, sleep and recovery to make optimum progress. I will provide you with specific macros to follow for optimum recovery and growth.

TIME COMMITMENT & FREQUENCY

Weight Training: 45- 75 minutes on average per day. 1 session, 4 per week.. Cardio: (LISS) for 30-60 minutes on average per day.

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Maximize Your Genetic Potential
You don't need to waste any more precious time trying to find the perfect program. You can now build the muscular physique you always dreamt of. With the Krypteia program, you are on the road to worry free, consistent weekly progress.
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Track Your Workouts
No matter how busy you are, at a glance you will be able to see your next workout and every single workout completed. The TrainHeroic app gives you access to coach J and your important training data anytime, - anywhere.
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Accountability
Coach J will track your daily activity. Workouts will be crushed. LISS cardio will be completed. Meals will be weighed and measured. No more skipping out on the gym because “I just don’t feel like going”, and no more empty calories that don't turn into new lean skeletal mass.
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Build muscle while burning unwanted fat.
Training hard always burns a little fat, but successfully building a lot more lean muscle means having a permanently higher metabolism.
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The ultimate flex is a muscular body.
Looking massive, lean and hard as nails is something you cannot buy, - it's earned.
Features
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Access to Coach J, from day one.
Coaches J will hold you accountable and provide the important training feedback you need to grow.
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Our Instructional videos to guide your practice and make execution easy. If you need more help, we'll upload more. Just ask.
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Detailed, expert instruction
Coach J will hold you accountable and provide you wit the proper feedback you need to grow.
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Committed Fellow Spartans
TrainHeroic facilitates a vibrant community of fellow athletes that will encourage you to keep progressing.
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Delivered through TrainHeroic
Coaches J and his team will push you harder, get to know you better, and keep you going longer, all through the cutting edge TrainHeroic app.
Equipment
Required
Barbells // Dumbbells // Plates // Plate Loaded Machines // Cable Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 3

A

Chest Supported DB Kelso Shrugs

3 x 6 @ 10

B

DB Farmer's Walk

3 x 1 @ 60

C

Seated Military Press

2 x 6 @ 10

D

Lateral Raise Machine

2 x 6 @ 10

E

Lat Pull-Down

2 x 6 @ 10

F

One Arm Dumbbell Preacher Curls

3 x 6 @ 10

Monday
Week 1 Day 4

A

Walk

1 x 1:00 @ 3

Tuesday
Week 1 Day 5

A

Hack Squat

2 x 6 @ 10

B

Romanian Deadlift (RDL)

2 x 6 @ 10

C

Glute and Hamstring Trainer

2 x 6 @ 10

D

DB Bench Press

2 x 6 @ 10

E

Incline DB Bench Press

3 x 6 @ 10 lb

F

Weighted Dips

2 x 6 @ 10

Wednesday
Week 1 Day 6

A

Chest Supported DB Kelso Shrugs

3 x 6 @ 10

B

DB Farmer's Walk

3 x 1 @ 60

C

Seated Military Press

2 x 6 @ 10

D

Lateral Raise Machine

2 x 6 @ 10

E

Lat Pull-Down

2 x 6 @ 10

F

One Arm Dumbbell Preacher Curls

3 x 6 @ 10

Thursday
Week 1 Day 7

A

Walk

1 x 1:00 @ 3

Friday
Week 2 Day 1

A

Hack Squat

2 x 6 @ 10

B

Romanian Deadlift (RDL)

2 x 6 @ 10

C

Glute and Hamstring Trainer

2 x 6 @ 10

D

DB Bench Press

2 x 6 @ 10

E

Incline DB Bench Press

3 x 6 @ 10 lb

F

Weighted Dips

2 x 6 @ 10

Saturday
Week 2 Day 2

A

Walk

1 x 1:00 @ 3

Coach
coach-avatar Christopher Johnson

Hi, I am your new Coach. My name is Christopher Johnson. I am a jacked 56-year-old, a serial entrepreneur and online men's physique coach. My business is turning the 35+ men’s "dad bod" into athletic, world class physiques. If you want to build big arms and shoulders, a wide back, thick legs, or a tight muscular ass at 35+. Then I’m your guy.

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Amazing, consistent new growth

For your trouble, you'll gain more size and strength than you ever have before.

Start My 7-Day Free Trial
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FAQs
How important is nutrition during this program?
I will teach you how prioritize your calories around optimal protein intake and peri/intra workout carbohydrates.
Is Coach J really training me?
Yes, I am 100% dedicated to all of my clients. It's my responsibility to see you fully succeed in all aspects of your training.
When is the best time to start the program?
Now, I will personally get you up and running on the programming. It's easy...
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

KRYPTEIA - YEAR III
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KRYPTEIA - YEAR III
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KRYPTEIA - YEAR III
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KRYPTEIA - YEAR III