30 Days to Fit: Workout Program for Men

Written by Guy Gustafson
May 21, 2020

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For a true Alpha, the grind never stops. If you’re looking for a way to get shredded just in time for summer but still can’t go to the gym, this program is designed just for you by our very own Alpha Athlete Cameron Sowder.

By Cameron Sowder

For a true Alpha, the grind never stops. If you’re looking for a way to get shredded just in time for summer but still can’t go to the gym, this program is designed just for you by our very own Alpha Athlete Cameron Sowder.

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1 |  2 |  3 |  4 |  5 |  6 |  7 |  8 |  9 |  10 |  11 |  12 |  13 |  14 |  15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 

Day 1: Push Workout

• 4 x 5–15 (slow tempo)

• 4 x 10–20 (slow tempo)

• 4 x AMP (quick tempo)

• 4 x 5–15 (slow tempo)

• Bodyweight Dips
• 4 x AMP (slow tempo)
• Side Lateral Raises
• 4 x 20–30 (quick tempo)

Day 2: Pull Workout

• 4 x 10–15 (slow tempo)

• 4 x 10–15 (quick tempo)

• 4 x 15–20 (slow tempo)

• 4 x 15–20 (quick tempo)

• 4 x 10–20 (slow tempo)

• 4 x 8–12 (quick tempo)

Day 3: Leg Workout

• 4 x 10–15 each leg (slow tempo)

• 4 x 12–15 heavy (slow tempo)

• Wall Sit
• 4 x 30sec–90sec
• Forward Lunges
• 4 x 10–15 each leg (quick tempo)

• 4 x 12–15 (quick tempo)

• 6 x AMP (slow tempo)

Day 4: Push Workout

• 4 x 15 (slow tempo)

• Banded Pike Push Up
• 4 x 5–15 (slow tempo)
• Front Raises
• 4 x 10–20 (quick tempo)

• Reverse Band Fly
• 4 x 15–20 (quick tempo)
• Side Lateral Raises
• 4 x 15–20 (quick tempo)

• 4 x 15–20 (slow tempo)

• 4 x AMP (quick tempo)

Day 5: Pull Workout

• 4 x 15 (slow tempo)

• 4 x AMP (slow tempo)

• 4 x 15 (quick tempo)

• Banded Pullover
• 4 x 12–15 (slow tempo)
• Banded Good Mornings
• 4 x 12–15 (slow tempo)

• 4 x 12–15 (quick tempo)

• 4 x 10–12 each arm (slow tempo)

Day 6: Leg Workout

• 4 x 8–12 (slow tempo)

• 4 x 30–45sec (slow tempo)

• Jumping Alternating Lunges
• 4 x 12 each leg (quick tempo)
• Lateral Lunges
• 4 x 10–15 each leg (quick tempo)

• 4 x 8–12 each leg (HEAVY)(slow tempo)

• 4 x 10–15 each leg (slow tempo)

• 6 x 15–25 (slow tempo)

Day 7: Rest

Day 8: Push Workout

• Banned Shoulder Press x 15 (slow tempo)
• Banded Push Up x AMP (quick tempo)
• Banded Chest Press x 10–15 (slow tempo)
• Banded Front Raises x 15–20 (slow tempo)
• ISO Metric Plank Hold x 30–90sec.
• Banded Tricep Pressdown x 15–20 (slow tempo)
• Banned Tricep Overhead Extensions x 10–15 (slow tempo)
• Rest 90sec–3min. Max

Day 9: Pull Workout

• Dumbell Curls x 10–15 (slow tempo)
• Dumbell Bent Over Row x 10–15 (slow tempo)(HEAVY)
• Dumbell Vertical High Row x 10–15 (quick tempo)(HEAVY)
• Dumbell Side Laterals x 15–20 (slow tempo)
• Dumbell Upright Row x 15–20 (quick tempo)
• Dumbell Rear Delt Fly x 10–20 (quick tempo)
• Dumbell Renegade Row x 8–12 (each side)(slow controlled)
• Rest 90sec–3min. Max

Day 10: Leg Workout

• Romanian Deadlift x 10–20 (slow tempo)
• Step Up x 6–12 each leg (slow tempo)
• Archer Squat x 10–15 each leg (slow tempo)
• Single Leg Glute Bridges x 8–12 each leg (slow tempo)(pause are top)
• Jumping Lunges or Normal Lunges x 8–12 each leg (quick tempo)
• Deep Squat Hold x at least 60sec.
• Single Leg Calf Raises x AMP (slow tempo)
• Rest 90sec–3min. Max

Day 11: Push Workout

• Standing Arnold Press x 12–15 (quick tempo)
• Seated Wide Shoulder Press x 10–20 (slow tempo)
• Incline Push Ups x AMP (quick tempo)
• Incline Chest Fly x 12–15 (slow tempo)
• Alternating Front Raises x 12–15 (each arm)(quick tempo)
• Tricep Banned Lying Pressdown x 12–15 (slow tempo)
• Tricep Kickbacks x 20 (both arms same time)(quick tempo)
• Rest 90sec–3min. Max

Day 12: Pull Workout

• Pull Ups x 5–10 (slow tempo)
• Banned Pulldown x 12–15 (slow tempo)
• Banned Facepull x 12–15 (slow tempo)(pause at top)
• Weighted Bent Over Row x 15–25 (quick tempo)
• Lying Superman Holds x 6–12 (slow tempo)(pause at top)
• Banned Concentration Curls x 8–12 (slow tempo)
• Weighted Curls x 15–25 (quick tempo)
• Rest 90sec–3min. Max

Day 13: Leg Workout

• Romanian Deadlift into Sumo Squat x 10–15 (slow tempo)
• Bulgarian Split Squat x 10–12 each leg (slow tempo)
• Wall Sit x 30–90sec
• Up Downs x 10–12 each leg (pressing off each leg is one rep)(quick tempo)
• Lateral Lunges x 10–15 each leg (quick tempo)
• Deep Squat Calf Raises x 15–25 (slow tempo)(pause at top)
• Stationary High Knees x 30–45sec (quick as you can)
• Rest 90sec–3min. Max

Day 14: Rest

Day 15: Push Workout

• 4 x 12–15 (slow tempo)

• 4 x 10–15 (slow tempo)(pause at top)

• 4 x 5–12 (each side)(quick tempo)

• 4 x 10–15 (slow tempo)

• 4 x 15–20 (quick tempo)

• 4 x 10–20 (slow tempo)

• 4 x AMRAP (slow tempo)

Day 16: Pull Workout

• 4 x 10–20 (slow tempo)

• 4 x 10–20 (slow tempo)

• 4 x 10–20 (slow tempo)

• Banded Upright Row
• 4 x 10–20 (quick tempo)
• Banded Side Lateral Raises
• 4 x AMRAP (quick tempo)

• Banded Kneeling High Curl
• 4 x 12–15 (slow tempo)
• Weighted Curls
• 4 x 15–25 (quick tempo)

Day 17: Leg Workout

• 4 x 12 (slow tempo)

• 4 x 20–25 (quick tempo)

• 4 x 12 each leg (slow tempo)

• 4 x 10–15 (slow tempo)

• Nordic Hamstring Curls
• 4 x 12–20 (slow tempo)
• Reverse Lunges
• 4 x 12–15 each leg (quick tempo)

• 6 x 10–30 (slow tempo)(pause at top)

Day 18: Push Workout

• 4 x 15 (slow tempo)

• 4 x AMRAP (slow tempo)

• 4 x 15–20 (quick tempo)

• 4 x 10–15 (slow tempo)(pause at top)

• 4 x AMP (quick tempo)

• 4 x AMRAP (quick tempo)

• 4 x 15–25 (slow tempo)

Day 19: Pull Workout

• 4 x 10–20 (slow tempo)

• 4 x 15–20 (quick Tempo)(HEAVY)

• 4 x 15 (each arm)(slow tempo)(HEAVY)

• 4 x 15–20 (quick tempo)

• 4 x 15–20 (quick tempo)

• 4 x AMRAP (quick tempo)

• 4 x AMRAP (quick tempo)

Day 20: Leg Workout

• 4 x 10–15 (slow tempo)

• 4 x 8–15 (slow tempo)(HEAVY)

• 4 x 10–15 (slow tempo)

• 4 x 10–15 each leg (quick tempo)(pause at top)

• 4 x 10–15 (slow tempo)

• 6 x 15–25 (slow tempo)(pause at top)

Day 21: Rest

Day 22: Push Workout

• Banned Shoulder Press x 15 (slow tempo)
• Banded Push Up x AMP (quick tempo)
• Banded Chest Press x 10–15 (slow tempo)
• Banded Front Raises x 15–20 (slow tempo)
• ISO Metric Plank Hold x 30–90sec.
• Banded Tricep Pressdown x 15–20 (slow tempo)
• Banned Tricep Overhead Extensions x 10–15 (slow tempo)
• Rest 90sec–3min. Max

Day 23: Pull Workout

• Dumbell Curls x 10–15 (slow tempo)
• Dumbell Bent Over Row x 10–15 (slow tempo)(HEAVY)
• Dumbell Vertical High Row x 10–15 (quick tempo)(HEAVY)
• Dumbell Side Laterals x 15–20 (slow tempo)
• Dumbell Upright Row x 15–20 (quick tempo)
• Dumbell Rear Delt Fly x 10–20 (quick tempo)
• Dumbell Renegade Row x 8–12 (each side)(slow controlled)
• Rest 90sec–3min. Max

Day 24: Leg Workout

• Romanian Deadlift x 10–20 (slow tempo)
• Step Up x 6–12 each leg (slow tempo)
• Archer Squat x 10–15 each leg (slow tempo)
• Single Leg Glute Bridges x 8–12 each leg (slow tempo)(pause are top)
• Jumping Lunges or Normal Lunges x 8–12 each leg (quick tempo)
• Deep Squat Hold x at least 60sec.
• Single Leg Calf Raises x AMP (slow tempo)
• Rest 90sec–3min. Max

Day 25: Push Workout

• Standing Arnold Press x 12–15 (quick tempo)
• Seated Wide Shoulder Press x 10–20 (slow tempo)
• Incline Push Ups x AMP (quick tempo)
• Incline Chest Fly x 12–15 (slow tempo)
• Alternating Front Raises x 12–15 (each arm)(quick tempo)
• Tricep Banned Lying Pressdown x 12–15 (slow tempo)
• Tricep Kickbacks x 20 (both arms same time)(quick tempo)
• Rest 90sec–3min. Max

Day 26: Pull Workout

• Pull Ups x 5–10 (slow tempo)
• Banned Pulldown x 12–15 (slow tempo)
• Banned Facepull x 12–15 (slow tempo)(pause at top)
• Weighted Bent Over Row x 15–25 (quick tempo)
• Lying Superman Holds x 6–12 (slow tempo)(pause at top)
• Banned Concentration Curls x 8–12 (slow tempo)
• Weighted Curls x 15–25 (quick tempo)
• Rest 90sec–3min. Max

Day 27: Leg Workout

• Romanian Deadlift into Sumo Squat x 10–15 (slow tempo)
• Bulgarian Split Squat x 10–12 each leg (slow tempo)
• Wall Sit x 30–90sec
• Up Downs x 10–12 each leg (pressing off each leg is one rep)(quick tempo)
• Lateral Lunges x 10–15 each leg (quick tempo)
• Deep Squat Calf Raises x 15–25 (slow tempo)(pause at top)
• Stationary High Knees x 30–45sec (quick as you can)
• Rest 90sec–3min. Max

Day 28: Rest