My FULL Week Workout Plan (What I do to Stay Ripped at 48)

Thank you to Crossrope sponsoring this video.

I hope to see you on the inside!

I received a question the other day about what I do for my workouts currently, and this is one of the most challenging questions for me to answer. My life revolves around my fitness and my workouts. I'm incredibly selfish about working out because it's my priority. I've built my life around being able to work out seven days a week, twice a day.

I want to start by saying I use the sauna for many reasons. Typically 5 days a week I am in there for about 20 minutes with the temperature around 190°. The benefits include everything from skin to reducing Alzheimer's risk to anti-aging. A lot of gyms and fitness centers have saunas. Additionally, I've gotten into stretching to maintain flexibility and using foam rollers. Cardio is essential for your heart and lungs, and I do cardio seven days a week. I love running outside and using a treadmill, a stair stepper, and an exercise bike. I do cardio for about 30 to 45 minutes. I also do Crossrope. It's a fantastic workout with weighted jump ropes. I usually do this at least twice a week.

Saturday and Sunday are long run days with a hike on Saturday evening. I am pretty beat up by Monday, so I don't run for cardio that day. Tuesday isn't super intense either, so I'm opting for Stairmaster or a walk. Wednesday and Thursday evening are also run, jump, or other cardio. Friday is another cardio day as well. I love cardio because it keeps your body fat in check, making it easier to maintain lean body fat and gain muscle. So, Monday through Friday, I do fasted cardio, which is cardio on an empty stomach. It helps to dip into the fat stores. I have a bit more time on weekends, so I run with my buddy in the morning and then hike a mountain later. The weighted vest adds intensity and changes the game. On a side note, I'm a huge fan of intermittent fasting. My last meal is around 8:00 p.m., and I don't eat again until 11:00 a.m. the next day. It has worked for me, but you must find what works.

I incorporate strength training not to get bigger but to maintain muscle mass and leanness. With strength training, I've tried all different kinds of splits and workouts. What works for me is doing one body part exclusively. I dislike combining body parts, so I break them up. I'd rather spend 45 minutes working on one muscle group hard than an hour and 15 minutes trying to work on two body parts. Focusing on a body part feels better; I can focus on that muscle specifically. Also, I incorporate three big lifts (bench, squats, bench) into your workout, which is a must for everyone.

Monday is shoulders in the evening. It includes standing overhead press, side raises, leaning over side raises, rear delt, upright row, front raises, rear cables, and more. It's six different exercises, three to four sets per exercise. I'm a fan of higher reps, but I work until failure. Tuesday morning is chest, which I start with bench press. Big lifts help release testosterone and make your body structurally strong. Dips are also an excellent chest exercise, which I incorporate weighted dips into my chest workout, which also works triceps and delts. I also do pull-ups, which also help my biceps and back. My chest exercises also include dumbbell flies, cables, chest press, incline dumbbell press, hammer, and more to work the fibers and break them down. I'm a huge fan of stretching motions. Tuesday night, I come back down and do triceps and abs. Wednesday is leg day in the evening. I do squats, extensions, hamstring curls, leg press, walking lunges, and calf raises. Thursday evening is biceps and abs. Then, on Friday morning, it's all about the back. I love doing deadlifts on back day. I also do pull-ups, seated rows, pulldowns, straight-arm pushdowns, and one-arm dumbbell rows.

[zaddyalexis]

I have been warching Alpha for years and I can say i need to thank him for all the great advice that he has delivered to me. I am 22 years old at the moment and I value and hear it truly.

[kylehackett]

I thought I worked out a lot until I saw this and also your old day in the life vlogs. Incredible.

[blakebrewer]

50 yr old, Lifetime of staying fit. Started focusing on lifting in last 2 years to build & maintain muscle. I stay single digit body fat. 6 ft 185 lbs. I think what was just explained is way too much volume for most people & too complex & time consuming.
I like a push, pull, legs or Upper/Lower split. 45-60 min workouts. I avg 12-15 lifts per month. Add 1-2 days per wk of 30-45 min level 2 cardio for heart health and u will be golden. Lift weights u can do 4-8 reps of generally speaking-it should be hard, not just going thru the motions.
If u get off track, get back in asap-try to not take more than 4 days off EVER, but when u do-just restart asap.

Eat protein & minimize crap.

Thrive off of feeling better with each workout.

All the best!

[snoopdogg]

Dont think anyones gotten it down like Alpha. Great balance and lifestyle and always humble

[travistalkington]

Bring back the workout videos! Show us your workout and what you do like the old videos you made

[SANY--dk]

Finding the Secret Testosterone Nexus of Evolution book should be your top priority, even if its the last thing you do in life

[lilbeckham]

We need another workout plan series for each body part. I'm still using that bicep/tricep super set video you put out like 5 years ago haha

[flysart]

Nice! I walk everyday as well, typically 3-4 miles once a day, sometimes an extra walk in the afternoon/evening, about 1-2 miles! Needless to say, I do eat clean as well, it's all for the heart and lungs man! Longevity is the name of the game!

[bishopbling]

A home gym and a sauna. Alpha M is living the dream. 💪

[NPow]

Incredible. This is why I subscribed all those years ago

[Srikanth-ttjm]

I have been following you for 8 years. Thanks for grooming me throughout

[LeroyCReed]

I would say that this is extremely tailored to him. It was interesting, but nothing about the way he does stuff appealed to me. I am in really good shape at 50 and do full body 3 to 4 days a week. For me, that works.

[AGFIT]

I agree with you on working out shoulders the day before working out chest, it’s a game changer 💯

[discodan]

That's just an excuse "oh you have a home gym" adjustable bench, adjustable dumbbells and a few accessory equipment and you're good....push ups / pull ups, air squats are free. Public parks mostly have some form of a jungle gym etc.... 💪 #Fitness #Workout #Gym #Exercise #Motivation #Health #Lifestyle

[VwapQQQ]

Not having equipment is an excuse not to work out. Your body equips you with all you need to work out.

[marianb]

Nice video!😊👌🏾. I am about to workout!
My husband loves to hike...12 hours with his Friends. He is in his 50s.

[osmanski]

İ walk 5 km every day, 10 k steps, health is the best in my life👌

[Kris-ymzr]

Weighted vests are pretty awesome. same with jump ropes. It's great to see a weighted option for the latter.

[mindunlocked]

I still remember when you uploaded “A day in the life” kind of a video couple of years back & I watched it again & again. It was amazing!

I love you man, you really planted the seed of self Love in me❤

When i get successful I will come to your country & meet you. We’ll make “A day in the life of Alpha m”

Much love… Much Muchh more Respect & Dropping… one of these!👍🏻

[READYRESPONDERFITNESS]

Basics consistently. Sweet gym and nice routine. Keep crushing it 👊