Epiq Series Catalogue

TM
TM
GUARANTEED
BANNED SUBSTANCE FREE
CLEAN SUPPLEMENTS
FOR EPIQ
PERFORMANCE
GUARANTEED
BANNED SUBSTANCE FREE
CLEAN SUPPLEMENTS
FOR EPIQ PERFORMANCE
CLEAN SUPPLEMENTS FOR EPIQ
PERFORMANCE
SUPPLEMENT & TRAINING GUIDE
$
14.99
EPIQ
is a line of guaranteed clean, powerful, and

effective supplements formulated for elite athletes who
demand the highest quality for EPIQ
performance.
Designed to deliver hardcore results from hardcore
training, the entire EPIQ
line contains NO banned

substances (WADA), NO undeclared ingredients, NO
articial colors, NO dyes, and NO harmful impurities
just clean, cutting-edge key ingredients that are
scientically researched and backed by credible
science to provide powerful results.
This ofcial EPIQ
Supplement and Training Guide

is intended to educate you on this new, innovative line
of clean supplements, as well as the best training
tips to help you push your performance to legendary
levels and achieve the physique you want.
CLEAN IS POWERFUL
FREE OF BANNED SUBSTANCES (WADA)
NO ARTIFICIAL COLORS OR DYES
FREE OF HARMFUL IMPURITIES
FREE OF UNDECLARED INGREDIENTS
DEVELOPED WITH SCIENTIFICALLY
RESEARCHED KEY INGREDIENTS
MADE IN THE U.S.A. FROM INTERNATIONAL
AND DOMESTIC INGREDIENTS
TABLE OF
CONTENTS
1
Stacking Guide
How Should I Stack My EPIQ
Products? 2
The EPIQ
Line
EPIQ
POWER Pre-Training Amplier 3

EPIQ
ISOLATE Rapid & Sustained-Release Protein Isolate 4

EPIQ
TEST Powerful Testosterone Amplier 5

EPIQ
STRENGTH Concentrated Creatine Formula 6

EPIQ
HARDENING Lean Muscle Hardening Formula 7

EPIQ
MUSCLE STACK Ultimate Lean Muscle Hardening System 8

Training Guides The Alpha Training System
Phase 1: Strength & Power 9
Phase 2: Hypertrophy 14
Phase 3: Speed & Pump Phase 20
Performance Tests W.O.D. Challenges 26
Nutrition Guides
Overview The Ripped Meal Plan 29
Meal Construction 30
Meal Plan Schedule Logs 31
Post-Workout Nutrition 33
Training Charts
The Alpha Training System Log Charts 34
High Intensity Training Principle Explanations 37
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WHAT MAKES
THE FORMULA EPIQ
?
Potent pump complex powered
by quercetin, beet root powder (as
Beta vulgaris), grape seed extract,
agmatine sulfate, and taurine.
Powerful energy-boosting
blend supplies pure caffeine
anhydrous for increased
thermogenesis and energy and
also delivers N-acetyl L-tyrosine.
Features a performance matrix
with ultra-clean creatine HCl and
CarnoSyn
Beta-alanine for rapid,

visible gains in muscular size,
strength, and endurance.
Great-tasting drink that mixes
clean and does not contain any
articial colors or dyes.
3 2
Pre-Training Amplier
POWER
TM
INGREDIENTS
Caffeine, N-acetyl L-tyrosine
Creatine HCl (1,500mg) Beta-alanine
(as CarnoSyn
), (1,000mg)
Taurine, Quercetin, Beet root powder,
Grape seed extract, Agmatine sulfate
Energy-boosting blend (340mg)
Size and Strength Matrix (2,500mg)
Pump Forcer (1,210mg)
STACKING
GUIDE
PRODUCT BENEFIT
WHEN
TO TAKE
STACKS
BEST WITH
Energy, Thermogenesis,
Pump, Muscle, Strength,
and Endurance
Before Workout
Recovery, Build Muscle
Between Meals,
Before & After
Workout
Delivers Natural Anabolic
Results Without the
Negative Effects
Afterwards NO PCT
Once Daily
Increase Strength and
Muscle Mass, Amplify
Muscle Recovery, and
Endurance
30 60 Minutes
Before Workout
Anti-Catabolic Effects
Once Daily or
Pre-Workout on
Training Days
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ISOLATE
TM
ISOLATE
STRENGTH
TM
TM
STRENGTH
TM
HARDENING
TM
POWER
TM
TEST
TM
How Should I Stack
My EPIQ
Products?
Formulated for the most hardcore ath-
letes, EPIQ
POWER is a pre-training
formula containing key ingredients
that deliver extreme energy, focus,
and thermogenesis, powerful muscle
pumps, and rapid gains in muscle,
strength, and endurance. Its made to
electrify your mind and bring your body
a major boost thatll help you push past
your limits in the gym.
? ?
WHAT MAKES
THE FORMULA EPIQ
?
Delivers a precise dose of
boron shown in human clinical
research on men to increase
activity levels within the normal
range in just 7 days.
Natural anabolic results without
the negative side effects NO PCT.
Formulated with other well-
known ingredients such as
stinging nettle leaf, maca root,
fenugreek seed, and beta-sitosterol.
No cycling required.
Just 1 pill a day, not 4 to 6 like
other products.
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Rapid & Sustained-Release
Protein Isolate
ISOLATE
TM
Engineered for improved muscle growth
and recovery, EPIQ
ISOLATE contains only

100% isolate proteins, including fast-acting
whey protein isolate and sustained-release
milk and casein protein isolates, which are
all low in fat and contain zero grams of
sugar. Whether youre a hardcore athlete,
weekend warrior, or daily grinder in the
gym, consuming a daily ultra-clean protein
powder like EPIQ
ISOLATE is vital for taking

your performance to the next level.
INGREDIENTS
Milk Protein Isolate, Whey Protein
Isolate, Isolate-Grade Calcium Caseinate
Taurine, Glycine, L-Leucine, L-Isoleucine,
L-Valine, L-Carnitine L-Tartrate
Papain, Amylase
Isolate Protein Blend
Protein Synthesis & Recovery Blend
Digestive Enzyme Blend
Powerful Amplier
TEST
TM
INGREDIENTS
Tribulus fruit extract (350mg), Boron
citrate (200mg), Maca root (100mg),
Stinging nettle leaf extract (100mg),
Phytosterols (supplying beta-sitosterol)
(50mg), Fenugreek seed extract (50mg),
Safed musli tuber extract (50mg)
Test Androgenic Matrix (900mg)
This powerful formula is designed to work
with your body for that added edge you
need. The key ingredient in the clean,
powerful formula is scientically backed,
delivering natural anabolic results without
the negative effects afterwards NO PCT.
Unlike other products where you have to
take 4 to 6 capsules a day, the potent
and clean EPIQ
TEST formula delivers

results with just 1 pill a day.
WHAT MAKES
THE FORMULA EPIQ
?
Ultra-clean protein from 100%
whey, milk isolate and isolate-
grade calcium caseinate.
Formulated with a digestive
enzyme matrix.
Delicious, great-tasting shake
that is low in fat and contains zero
grams of sugar.
No articial colors or additives.
ADAPTIVE DOSING PROTOCOL
Serious Athletes & Weight Trainers 3 Scoops Active Adults 1 Scoop
60g 4.5g 3g 9g 300mg
PROTEIN FAT SUGAR CARBS DIGESTIVE ENZYMES
20g 1.5g 1g 3g 100mg
PROTEIN FAT SUGAR CARBS DIGESTIVE ENZYMES
? ?
HARDENING
TM
Lean Muscle Hardening
Formula
Rock-solid muscle is the goal of
every hardcore athlete that wants
to gain an edge. This ultra-clean
formula delivers powerful results
with just 1 capsule daily. EPIQ

HARDENING enhances nitric oxide
status for rock-hard muscles.
Concentrated Creatine
Formula
STRENGTH
TM
EPIQ
STRENGTH is all about making

you bigger and stronger than ever. This
concentrated formula uses a micro-dos-
ing protocol to deliver a highly potent
combination of Creatine HCl and the
performance-enhancing Beta-alanine
compound. Together, the formula rapidly
increases strength.
WHAT MAKES
THE FORMULA EPIQ
?
Creatine HCI is a unique form of
concentrated creatine that mixes
easily, requires no loading and
does not cause stomach bloat.
Carnosyn
Beta-alanine was
added to the formula to increase
muscle carnosine concentration.
Together with creatine HCl, this
improves workout performance for
better results.
Great-tasting drink that mixes
clean and does not contain any
articial color or dyes.
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INGREDIENTS
Creatine HCl (750mg), Beta-alanine
(250mg)
Muscle Building Blend (1,000mg)
INGREDIENTS
Withania somnifera (250mg), Prunella
vulgaris (supplying Urosolic acid
(100mg), betulunic acid, oleanolic
acid, delphinidin), Quercetin,
Symplocos racemosa
Research published in the journal Nutrition
shows that zinc can help maintain optimal
production of testosterone.
1
Testosterone
is critical to building muscle, boosting
strength, and enhancing performance.
Hardening Matrix (692mg)
Zinc (as zinc gluconate) (30mg)
7 6
WHAT MAKES
THE FORMULA EPIQ
?
Clinical dose of Quercetin enhances
nitric oxide status. This can increase
bloodow while training for extreme
muscle hardness.
Clinical dose of Withania
somnifera provides anti-catabolic
effects.
Also contains Ursolic acid (100mg) and
Symplocos racemosa bark, making it the
complete muscle hardening formula.
Just 1 pill a day other products can
make you take up to 4 or more pills a day.
1 Prasad et al., 1996. Zinc status and serum testosterone levels of healthy adults. Nutrition. May;12(5):344-8.
?
TRAINING
GUIDE
TM
Ultimate Lean Muscle
Hardening System
MUSCLE
STACK
TM
EPIQ
MUSCLE STACK is a powerful

60-day system that combines two po-
tent products, EPIQ
TEST and EPIQ

HARDENING, to deliver dramatic re-
sults. EPIQ
TEST helps push your

bodys environment into a superior
mode. By adding EPIQ
HARDENING
into the equation, it supports the pro-
cess of training for rock-hard muscles
through improvement of the bodys
nitric oxide status. This formula also
provides anti-catabolic effects. Most
importantly, this system is guaranteed
clean and free of harmful impurities,
and is easy to stack at only 2 conve-
nient pills a day!
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The Alpha Training System
Speed, power, strength, and size.
Theyre the foundation to create a
dominant athlete in any sport or on
any stage. Otherwise known as the
Alpha. The one that stands out, gets
noticed, and dictates the pace and ow
of whatever he does. In this chapter,
were providing you with a complete
10-week, periodized training plan that
you can use to crank up your strength,
power, speed, and size to take your
physique and athletic performance to
the next level what were calling the
Alpha level.
ALPHA SYSTEM CREATOR:
Sean Tierney B.A.
(Kinesiology & Health Science)
Transformation Coach
Sports Nutritionist
Personal Trainer Specialist
With over 14 years of industry experi-
ence, Sean has worked with all types of
athletes including bodybuilders, MMA
ghters, Crosst and performance sports
athletes as well as action movie actors.
He has completed hundreds of successful
transformations that have appeared in t-
ness magazines and online, which speaks
for his knowledge of effective training and
nutritional techniques and his ability to
address individual client needs to reach
a goal. He is also a two-time bodybuild-
ing champion, known for his consistently
shredded conditioning.
The Alpha Training
System
Phase 1:
Strength & Power
WHAT MAKES
THE FORMULA EPIQ
?
Powerful combination of
two potent, clinically dosed
products that deliver dramatic
results.
EPIQ
TEST
Delivers a precise dose of
boron.
Natural anabolic results without
the negative side effects
NO PCT.
EPIQ
HARDENING
Clinical dose of Quercetin
enhances nitric oxide status to
increase bloodow while training
for extreme muscle hardness.
Clinical dose of Withania
somnifera provides anti-
catabolic effects.
?
PHASE 1
Strength & Power (4 WEEKS)
PHASE 1
At some point, every athlete will have
to man up and face facts if you want
to grow, get stronger and improve your
physique theres no avoiding the big
compound lifts and moving heavy ass
weight. What better way to address
this hard iron truth than to kick-start the
Alpha Training System with 4 weeks of
a strength and power phase. Were
talking about the big three squats,
deadlifts, and bench presses, plus
a bunch of other heavy compound
movements thrown in to hit all the
major muscle groups twice each week.
The strength phase utilizes the
principle of progressive overload to
increase strength adding weight in
small increments to each of your lifts
over the 4 weeks. Even if its just 5 or
10 pounds that youre adding to the
bar from workout to workout, the key
element of this phase is to log your
lifts and walk into that gym hell bent
on one simple objective break a
strength record from the previous lift
with strict form. It can be tempting to
Rest Between Sets:
Full, 2-3 minutes recovery to
allow for adequate ATP-PC
regeneration, 2 minutes
for small muscle groups,
3 minutes for large muscle
groups.
Rep Speed:
Controlled movements with
continuous tension, minimal
momentum, and strict form.
TRAINING REMINDER
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Pre-Workout Warm-Up:
Do a 10-minute HIIT warm-up on the treadmill:
0:00 3:00 MINS Walking 3.5-4.0 mph Progressively Faster
3:01 3:45 MINS Sprint 8.0-10.0 mph (If Manageable)
3:46 5:00 MINS Walking 3.5-4.0 mph Recovery
7:46 10:00 MINS Walking 3.5 mph Recovery
START TRAINING!
Sets/Reps For Every Exercise Unless Otherwise Noted:
Pyramiding up in weight for each successive set.
SET 1 10 12 reps Warm up to establish the mind-muscle connection.
SET 2 8 10 reps Moderately heavy set taken just short of failure.
SET 3 6 8 reps Very heavy to failure. Break a previously set record.
SET 4 3 5 reps Very heavy to failure. With help of spotter, do 2 forced reps after failure.
SET 5 Drop Set 10 reps with 50% of weight on set 4.
*For weeks 2 to 4 logging charts, please go to pages 34 & 35
Post-Workout 1 serving of EPIQ
ISOLATE
STRENGTH &
POWER PHASE TIP:
Get a training partner to help you
bang out a few forced reps at the
end of a set and to keep you honest
with a reality check when your
technique starts to get questionable.
FLAT BARBELL PRESS
STRAIGHT BAR CURLS
MONDAY UPPER

Bent-over barbell rows
(overhand grip)

Incline barbell press

Wide grip underhand cable
pulldown

Flat barbell press

Straight bar curls

Overhead ez-bar extensions
(seated) or 1-dumbbell
overhead extensions
let your form get sloppy to lift a new
personal best. This is only cheating
yourself and your results. Eventually,
itll catch up with you in the form of
knee and elbow joint pain, chronic
back pain and other nagging injuries
that will slow your progress and
performance on game day.
THERES NO AVOIDING THE
BIG COMPOUND LIFTS AND
MOVING HEAVY ASS WEIGHT.
11
EXERCISE 6-8 REP MAX 3-5 REP MAX

BENT-OVER BARBELL ROWS

INCLINE BARBELL PRESS

WIDE GRIP UNDERHAND
CABLE PULLDOWN

FLAT BARBELL PRESS

STRAIGHT BAR CURLS

OVERHEAD EZ-BAR EXTENSIONS
MONDAY UPPER LOG
SUPPLEMENT
TIP:
EPIQ
STRENGTH
Concentrated
formula includes
Creatine HCl and
the performance-
enhancing Beta-alanine compound to
support results in the strength & power
phase. Take it before every workout.
1 serving of EPIQ
POWER
1 serving of EPIQ
STRENGTH
TUESDAY LOWER & CORE

Leg press

Barbell squats

Lying leg curls

Hanging leg raises 3 x 20-25

Heavy med ball woodchopper
3 x 20 (10 per side)

Two different calf raises (optional)
3 x 15-20 reps each.
WEDNESDAY REST
THURSDAY UPPER
Wide grip weighted chins

Incline dumbbell press

Bent-over barbell row
(underhand grip)

Flat dumbbell press

Ez-bar bicep curls

Lying ez-bar tricep extensions
FRIDAY LOWER & CORE
One leg press

Front barbell squat or Hack squat

Seated leg curl

Walking barbell lunges
20, 16, 10 reps total

Hand to feet stability ball pass
3 x 20 reps

Decline oblique twists 3 x 30 reps
SATURDAY REST
SUNDAY REST
PHASE 1
PHASE 1
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HEAVY MED BALL WOODCHOPPER
BARBELL SQUAT

WIDE GRIP WEIGHTED CHINS

INCLINE DUMBBELL PRESS

BENT-OVER BARBELL ROW

FLAT DUMBBELL PRESS

EZ-BAR BICEP CURLS

LYING EZ-BARTRICEP EXTENSIONS
THURSDAY UPPER LOG

ONE LEG PRESS

FRONT BARBELL SQUAT

SEATED LEG CURL

WALKING BARBELL LUNGES

STABILITY BALL PASS

DECLINE OBLIQUE TWISTS
FRIDAY LOWER & CORE LOG
Rest Between Sets:
Full, 2-3 minutes recovery to
allow for adequate ATP-PC
regeneration, 2 minutes
for small muscle groups,
3 minutes for large muscle
groups.
Rep Speed:
Controlled movements with
continuous tension, minimal
momentum, and strict form.
TRAINING REMINDER
Do a 10-minute HIIT warm-up on the treadmill:
START TRAINING!
Sets/Reps For Every Exercise Unless Otherwise Noted:
Pyramiding up in weight for each successive set.
SET 1 10 12 reps Warm up to establish the mind-muscle connection.
SET 2 8 10 reps Moderately heavy set taken just short of failure.
SET 3 6 8 reps Very heavy to failure. Break a previously set record.
SET 4 3 5 reps Very heavy to failure. With help of spotter, do 2 forced reps after failure.
SET 5 Drop Set 10 reps with 50% of weight on set 4.
*For weeks 2 to 4 logging charts, please go to pages 34 & 35
ISOLATE
1 serving of EPIQ
POWER
1 serving of EPIQ
STRENGTH

LEG PRESS

BARBELL SQUATS

LYING LEG CURLS

HANGING LEG RAISES


CALF RAISES
TUESDAY LOWER & CORE LOG
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TRAINING
GUIDE
TM
PHASE 2: Hypertrophy (4 Weeks)
The previous 4 weeks of the strength
and power phase laid the groundwork
for the Alpha Training System. If youve
put in the work, youre now stronger and
ready to translate those new strength
gains into rock-solid muscle mass.
After completing the rst 4 weeks of
this program, you may notice that
youre not dramatically bigger
as you may have thought you
might have been, based on the
poundages youve been tossing
up in the gym. Thats because
your body is adapting at the
neurological level adaptations
that cant necessarily be seen
from the outside. Not to worry
this is all part of the process. As
you transition into this hypertrophy
phase and train in a higher rep
range and subject your muscles to
a longer time under tension, your
body will respond with increases in
muscle size.
Dont get it confused, the hyper-
trophy phase is no walk in the park.
Youll still be working with lots of free
weight movements, heavy poundag-
es, and inicting a great deal of stress
onto your muscles. Youll be using an
8-12 rep range for upper body move-
ments and 12-15 reps for lower body
movements what we feel is typi-
cally most conducive to muscle ber
hypertrophy. The difference now is
that youre stronger, so you should
be able to work with a slightly heavier
weight in the hypertrophy range. The
key is to select a weight that brings
you to failure somewhere in the
specied rep range (8-12 or 12-15)
using strict form and a controlled rep
speed of 2-0-2 (up-top-down). Then,
when you return to that specic ex-
ercise in the following week, make it
your goal to lift just a slightly heavier
weight than your previous best, even
if its just 5 or 10 pounds.
SUPPLEMENT TIP:
Naturally enhance nitric oxide status
for rock-hard muscle. Provides anti-
catabolic effects. During this phase,
incorporate the EPIQ

MUSCLE
STACK into your routine.
HYPERTROPHY
PHASE TIP:
Resist the urge to take long rest
intervals between sets. The goal for
this phase is to subject your muscle
bers to a maximum amount of
punishment and in this case, it
means keeping your rest intervals
to no more than 90 seconds.
AS YOU TRANSITION INTO THIS
HYPERTROPHY PHASE AND
TRAIN IN A HIGHER REP RANGE,
YOUR BODY WILL RESPOND WITH
INCREASES IN MUSCLE SIZE.
DONT GET IT CONFUSED,
THE HYPERTROPHY PHASE
IS NO WALK IN THE PARK.
PHASE 2
HYPERTROPHY (4 WEEKS)
PHASE 2
Rest Between Sets:
60-90 seconds.
Rep Speed:
Quicker reps while focusing
on stretching and squeezing
the muscle on every rep.
TRAINING REMINDER
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Do a 10 minute HIIT warm-up on the treadmill:
START TRAINING!
Sets/Reps For Every Exercise
Unless Otherwise Noted:
Same weight on every set. Take every
set to failure or very close to failure.
UPPER BODY 3 4 sets x 8 12 reps
LOWER BODY 3 4 sets x 12 15 reps
*Unless otherwise noted.
* For weeks 2 to 4 logging charts, please go to
pages 35 & 36
ISOLATE
EXERCISE 8-12 REP MAX

BARBELL UNDERHAND ROW

FRONT CABLE PULLDOWN

T-BAR OR CORNER ROWS

CLOSE-GRIP CABLE PULLDOWNS

WEIGHTED BACK EXTENSIONS
MONDAY BACK
TUESDAY CHEST
Incline dumbbell press
Flat dumbbell press

Incline cable yes

Decline dumbbell press
WEDNESDAY
CORE & CALVES
Decline board leg raises
Weighted cable crunches

Hanging windshield wipers

Plank with feet on stability ball
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MONDAY BACK
Barbell underhand row
Front cable pulldowns

T-bar or corner rows

Close-grip cable pulldowns

Weighted back extensions


FLAT DUMBBELL PRESS

INCLINE CABLE FLYES

DECLINE DUMBBELL PRESS

DECLINE BOARD LEG RAISES

WEIGHTED CABLE CRUNCHES

HANGING WINDSHIELD WIPERS

PLANK WITH FEET ON A STABILITY BALL
TUESDAY CHEST
WEDNESDAY CORE & CALVES
T-BAR ROWS
1 serving of EPIQ
POWER
1 serving of EPIQ
STRENGTH
FLAT DUMBBELL PRESS
REMINDER:
During this phase, incorporate the EPIQ

LEAN MUSCLE STACK into your routine
by taking 1 caplet of EPIQ
TEST daily.
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ONE ARM DUMBBELL SIDE LATERALS

DUMBBELL SHOULDER PRESS

SEATED REAR DELT RAISES

FRONT DUMBBELL RAISES

BARBELL SHRUGS

CLOSE-GRIP BARBELL BENCH PRESS

STRAIGHT BARBELL CURLS

LYING DUMBBELL EXTENSIONS

TWISTING DUMBBELL CURLS

OVERHEAD DUMBBELL EXTENSION
DUMBBELL HAMMER CURLS
THURSDAY DELTS & TRAPS
FRIDAY ARMS
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One arm dumbbell side laterals
Dumbbell shoulder press

Seated rear delt raises

Front dumbbell raises

Barbell Shrugs

FRIDAY ARMS
* Perform exercises in a superset
with tricep, then bicep
Close-grip barbell bench press
Straight barbell curls (wide grip)

Lying dumbbell extensions
(palms in)

Twisting dumbbell curls
(simultaneous)

Overhead dumbbell extension
(one-arm)
Dumbbell hammer curls

LEG EXTENSIONS

LEG PRESS

SMITH MACHINE SQUATS

ONE LEG KNEELING LEG CURLS

THREE DIFFERENT TYPES OF CALF RAISES
SATURDAY LEGS
SEATED CALF RAISES
ONE ARM DUMBBELL
SIDE LATERALS
SATURDAY LEGS
Leg extensions
Leg press

Smith machine squats

One leg kneeling leg curls or
one leg lying leg curls
Three different types of calf
raises 3 x 15 25 reps each
SUNDAY REST
PHASE 2
PHASE 2
REMINDER:
During this phase, remember to take
EPIQ
TEST once a day.

UPPER BODY 3 4 sets x 8 12 reps
LOWER BODY 3 4 sets x 12 15 reps
*Unless otherwise noted.
* For weeks 2 to 4 logging charts, please go to
pages 35 & 36
ISOLATE
Sets/Reps For Every Exercise
Unless Otherwise Noted:
Same weight on every set. Take every
set to failure or very close to failure.
Rest Between Sets:
60-90 seconds.
Rep Speed:
Quicker reps while focusing
on stretching and squeezing
the muscle on every rep.
TRAINING REMINDER
Do a 10 minute HIIT warm-up on the treadmill:
START TRAINING!
1 serving of EPIQ
POWER
1 serving of EPIQ
STRENGTH
?
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TRAINING
GUIDE
TM
PHASE 3: Speed & Pump Phase (2 Weeks)
Youve just nished 8 weeks of
hardcore Alpha training, grinded
through 4 weeks of strength and power
lifting, and increased your strength
on the big movements. You survived
4 weeks of hypertrophy training and
subjected your muscles to the stimulus
needed for gains in size. Youre now
ready for whats next. The nal 2 weeks
of the Alpha Training System will push
your body and mind to the absolute
limit and test even the most hardcore
lifters. Think about this for a minute:
most sets start to burn around 15 reps.
Now imagine if you were to push past
that, past the pain, past the thought
of stopping, and banged out 10 more
growth-inducing reps. Welcome to the
world of Speed and Pump training.
You might normally associate
higher reps with toning because
thats what the meathead in your gym
told you. Forget the bro science. High-
er reps extend the time under tension
on the muscle and have been shown to
induce more muscle damage, produce
more growth factors post-workout,
and stimulate muscle growth through
some other lesser known pathways. At
the end of the day, muscle growth has
more to do with the amount of effort
youre putting into your sets and not
what number of reps you did. If you
want to treat your high rep sets easy,
then sure youll tone. We say lift the
heaviest damn weight you can lift for
20-25 reps. The muscle pump youll
ignite from this type of training is just
incomparable.
Performance athletes will also benet
from the speed element of this train-
ing phase. We recommend selecting
a weight thats about 50-55% of your
max on most of your sets and perform-
ing explosive (but controlled) continu-
ous reps to failure, while attempting
to maintain a speed of 1-0-1 (up-top-
down). Youll come out of the speed
and pump training phase looking fuller,
harder, and your neurological system
will be fully charged to repeat the 10-
week training cycle again!
PUMP & SPEED
TRAINING PHASE TIP:
Increase your carbohydrate intake
during this 2-week period by
about 75-150 grams per day
depending on your bodyweight
and carbohydrate metabolism.
It will help fully load your muscle
glycogen levels and help you
power through the higher reps
and even make you look a little
harder in the process.
IMAGINE IF YOU WERE TO
PUSH PAST THE PAIN, PAST
THE THOUGHT OF STOPPING,
AND BANGED OUT 10 MORE
GROWTH-INDUCING REPS.
WELCOME TO THE WORLD OF
SPEED AND PUMP TRAINING.
SUPPLEMENT TIP:
EPIQ
POWER includes a
powerful pump complex to prime
your Phase 3 workouts, plus
creatine HCl and beta-alanine for
training performance.
EPIQ
TEST delivers natural

anabolic results without the
negative effects afterwards.
THE MUSCLE PUMP YOULL
IGNITE FROM THIS TYPE
OF TRAINING IS JUST
INCOMPARABLE.
PHASE 3
SPEED & PUMP PHASE (2 WEEKS)
Sets / Reps (unless otherwise noted):
3-4 sets of 20-25 reps taken close to failure.
Should start to burn after 17/18 reps.
Rest Between Sets:
60-90 seconds.
Rep Speed:
Explosive reps while still focusing on the
mind-muscle connection. Maintain speed
through the entire set of 1 up, 1 down.
*For weeks 2 logging chart, please go to page 37
Supplements:
Pre-Workout
EPIQ
POWER
EPIQ
STRENGTH
Post-Workout
EPIQ
ISOLATE
Daily
EPIQ
TEST
EPIQ
HARDENING
TRAINING REMINDER
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CABLE PULLDOWNS

HEAD SUPPORTED BENT-OVER
DUMBBELL ROW

HAMMER STRENGTH PULLDOWNS

SEATED CABLE ROWS

BACK EXTENSIONS

INCLINE HAMMER STRENGTH OR
SMITH MACHINE PRESS

FLAT SMITH MACHINE PRESS

DECLINE HAMMER STRENGTH PRESS

CABLE CROSSOVERS
MONDAY BACK
TUESDAY CHEST
TUESDAY CHEST
Incline Hammer Strength or
Smith Machine press
Flat Smith Machine press

Decline Hammer Strength press

Cable crossovers
WEDNESDAY
CORE & CALVES
Bench v-ups
Decline board sit-ups

Lying bicycle crunch

Broomstick twists
Three different calf raises
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MONDAY BACK
Cable pulldowns
Head supported bent-over
dumbbell row

Hammer strength or machine
pulldowns

Seated cable rows

Back extensions

BENCH V-UPS

DECLINE BOARD SIT-UPS

LYING BICYCLE CRUNCH

BROOMSTICK TWISTS
THREE DIFFERENT CALF RAISES
INCLINE HAMMER STRENGTH
MACHINE PRESS
BENCH V-UPS
PHASE 3
SPEED & PUMP PHASE (2 WEEKS)
Sets / Reps (unless otherwise noted):
3-4 sets of 20-25 reps taken close to failure.
Should start to burn after 17/18 reps.
Rest Between Sets:
60-90 seconds.
Rep Speed:
Explosive reps while still focusing on the
mind-muscle connection. Maintain speed
through the entire set of 1 up, 1 down.
25 24
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DUMBBELL SIDE LATERALS

CABLE ROPE FRONT RAISES

REVERSE PEC FLY REAR DELT

BEHIND THE BACK SMITH
MACHINE SHRUGS

CABLE CURLS

CABLE PRESSDOWN

EZ-BAR CURLS

LYING EZ-BAR EXTENSION
REVERSE EZ-BAR CURLS
UNDERHAND TRICEP PRESSDOWNS
THURSDAY DELTS
FRIDAY ARMS
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THURSDAY DELTS
Dumbbell side laterals
Cable rope front raises

Reverse pec y rear delt

Behind the back Smith Machine
shrugs
FRIDAY ARMS
*Superset bicep rst, then tricep
Cable curls
Cable pressdown

Ez-bar curls

Lying ez-bar extension

Reverse ez-bar curls
Underhand tricep pressdowns

LEG EXTENSIONS

LEG PRESS

HACK SQUATS

SEATED LEG CURLS
TWO DIFFERENT CALF RAISES
SATURDAY LEGS SATURDAY LEGS
Leg extensions
Leg press

Hack squats

Seated leg curls
Two different calf raises
SUNDAY REST
TRAINING REMINDER
LYING EZ-BAR
EXTENSION
EZ-BAR CURLS
Supplements:
Pre-Workout
EPIQ
POWER
EPIQ
STRENGTH
Post-Workout
EPIQ
ISOLATE
Daily
EPIQ
TEST
EPIQ
HARDENING
27 26
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TRAINING
GUIDE
FILTHY
FIFTY
TM
Performance Tests W.O.D. Challenges
The Alpha Training System is not just
about building high quality, ultra-lean
muscle and lling out your shirts with
more size. Its also about becoming
stronger, faster, and more powerful
to dominate any sport you play. To
objectively gauge your strength,
speed, and power while on
the Alpha Training System,
were providing you with
a few hardcore Crosst
W.O.D.s (Workout of the Day)
to use as routine performance
tests throughout the 10 weeks.
We suggest performing one of
these workouts every 2 weeks
on a day that you feel fresh
and ready to tear it up. Do
not combine one of these
performance tests with one of
the Alpha Training Workouts
in the same session. Do
it separately, either in the
morning or on a day that is
scheduled as a rest day.
COMPLETE? Y OR N TIME TO COMPLETE
FILTHY FIFTY FOR TIME:
50 box jump, 24 inch box
50 jumping pull-ups

50 Kettlebell swings,
1 pood (35 lbs.)

Walking lunges, 50 steps
50 knee to elbows
50 push press, 45 pounds

50 back extensions

50 wall ball shots, 20 pound ball
50 burpees
50 double unders
PERFORMANCE
TEST #1
BOX JUMP
SUPPLEMENT
TIP:
Before doing these
W.O.D. Challenges,
take a serving of
EPIQ POWER
30-60 minutes prior
for peak performance
29 28
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RANKEL
LINDA LINDA
PERFORM AS A CIRCUIT:
Deadlift 1.5 your bodyweight
Bench your bodyweight

Power clean 75% of your
bodyweight

For 10 reps, 9 reps, 8 reps, 7 reps,
6 reps, 5 reps, 4 reps, 3 reps,
2 reps, 1 repin the shortest
amount of time possible.
RANKEL
225 lbs deadlift for 6 reps
7 burpee pull-ups

10 KB swings, 2 poods (70 lbs.)

Fast run, 200m
For AMRAP (as many rounds as
possible) in 20 mins
NUTRITION
GUIDE
TM
Overview
The Ripped Meal Plan
There is no magic diet or quick x
nutritional trick that will get you looking
ripped and muscular. Go ahead, test
out every fad, gimmick diet out there,
and youll come back to the inevitable
truth. For 98% of us, we have to eat
frequent, small, clean, and nutritious
meals to fuel training, feed muscles
and starve fat. Training is the stimulus
for muscle, growth and improving
athletic performance, but its nutrition
that is the foundation for recovery and
progression on any training program.
In other words, you cant out-train a
bad diet.
The Ripped Meal
Plan is about making
the right food choices,
eating the right foods at
the right time, and balanc-
ing your macronutrients to
maintain a ripped and muscular
physique. Were not saying its going to
be easy. If eating super clean was easy,
then every gym you walked into would
be packed with shredded physiques.
But theyre not. Its fairly common to
see big dudes lifting heavy weights, but
not so common to see strong, shred-
ded athletes on a regular basis. Thats
because many people lack the disci-
pline it takes to consistently eat clean
and make it a lifestyle. Now is your
chance to transition into that lifestyle.
It all starts now.
NUTRITION IS THE FOUNDATION
FOR RECOVERY AND
PROGRESSION ON ANY
TRAINING PROGRAM. IN OTHER
WORDS, YOU CANT OUT TRAIN
A BAD DIET.
LINDA &
RANKEL
PERFORMANCE
TEST #2
31 30
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NUTRITION GUIDE
Meal Construction Ripped Meal Plan
Steps to create your own Ripped Meal Plan.
Sample Meal Plan below is designed for a
170-200 pound, relatively lean male looking
to gain lean muscle. If your focus is more
to lean out: remove 2 of the complex carbs
and replace one of them with a serving of fats.
Also remove the fruit portions and replace
them with a veggie option. If you are a very
hardgainer: have a serving of complex carbs
with every meal. Add two servings of healthy
fats to the meal plan. Increase your pre- and
post-workout carb intake to 1 servings.
Satisfy the protein/
complex carb/fruit/
veggie/fats requirements
for each meal by
selecting a food from the
Best Sources List.
Fill in the blank Custom
Meal Plan on the next
page with your selected
foods.
1.5 cups egg
whites with 2 eggs
(uncooked)
1 serving EPIQ

ISOLATE
6 oz. chicken breast
(cooked)
7 oz. white sh
(cooked)
6 oz. salmon (cooked)
6 oz. lean red meat
(ank/skirt/top sirloin/
round/loin cooked)
7 oz. ground turkey or
chicken (cooked)
6 oz. pork tenderloin
6 oz. game meats
(buffalo, bison,
venison)
1 cup low fat/fat free
cottage cheese or
Greek style yogurt
cup quick
oats (uncooked)

slices
Ezekiel toast
cup cream of
rice (uncooked)
cup corn
grits (uncooked,
no butter)
7 oz. quinoa
(cooked)
8.5 oz. sweet
potato
8 oz. baked or
white potato
6.5 oz. pasta
(gluten free or
whole wheat)
cup broccoli or
Brussels sprouts
cup
asparagus
cup
cauliower
cup green or
yellow beans
cup cabbage
1 cup spinach or
bok choy or kale
1 cup mixed
greens salad
cup green,
yellow or red
peppers
cup zucchini
or eggplant
1 grapefruit or
orange
cup
blueberries
cup
strawberries
cup
raspberries
1 apple
cup grapes
cup
pineapple
1 peach or
nectarine
2-3 kiwis

cup raw nuts

1 tbsp cashew
butter
1 tbsp natural
peanut, almond
butter
1 avocado
cup pumpkin
seeds
1 tbsp olive oil
or macadamia
nut oil
1 tbsp cold
processed
ax oil
1 tbsp ground
ax seeds
1 tbsp MCT oil
1 tbsp chia
seeds
Protein Complex Carbs Veggies Fruit Fats
Add a little avor to your meal
plan and get more protein with a
delicious EPIQ
ISOLATE shake.
REMINDER
MEAL PLAN SCHEDULE
Meal 1: Protein/Complex Carb/Fruit
1 protein 1 complex carb 1 fruit
Meal 2: Protein/Complex Carb/Veggie/Fats
1 protein serving complex carb 1 serving fats
Meal 3: Protein/Complex Carb/Veggie
1 protein 1 complex carb 1 veggie
Pre-workout: Follow recommendations listed for each Alpha Training Phase
Train: Alpha Training System Workouts
Meal 4: Post-Workout Shake
1 serving EPIQ
ISOLATE 1 serving fast digesting carbs

(ie. rice milk, oat milk or 3 rice cakes)
Meal 5: Protein/Complex Carb/Fruit
1 protein 1 complex carb 1 fruit
Meal 6: Protein/Fat
1 protein 1 fat
33 32
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THEYRE HARDCORE
WORKOUTS THAT TAKE A
TOLL ON YOUR MUSCLES,
NEUROLOGICAL SYSTEM
AND DEMAND THAT YOU GIVE
PROPER ATTENTION TO YOUR
POST-WORKOUT NUTRITION
FOR RECOVERY.
The Alpha Training System and Per-
formance Tests are not for beginners.
Theyre hardcore workouts that take
a toll on your muscles and neurologi-
cal system and demand that you give
proper attention to your post-workout
nutrition for recovery. Heavy, com-
pound lifting can stimulate produc-
tion of the muscle-attacking, catabolic
hormone cortisol and the body can
slip into a catabolic state. The sooner
you can feed your muscles the better.
To help achieve this, take a serving of
EPIQ
ISOLATE with you to the gym in

a shaker cup so its ready for you when
you nish your last set. Down it with
some fast-digesting carbs (see meal
plan) and youve got a rapid inux of an
ultra-clean quality protein and amino
acids with carbs to off-set the catabo-
lism and get a head start on recovery.
The EPIQ
ISOLATE advantage is that

it also provides sustained release pro-
teins as well (milk and casein proteins)
to carry you over to your next meal and
keep your body in an anabolic, amino
acid rich environment ideal for recov-
ery and growth.
SUPPLEMENT
TIP:
The sooner you can
feed your muscles
after a workout the
better, so take a serv-
ing of EPIQ
ISOLATE
in a shaker cup with
you to the gym so you
can have it when
you need it most!
NUTRITION
GUIDE
TM
Meal Plan Schedule Logs
NUTRITION
GUIDE
TM
Post-Workout Nutrition
1 Protein
1 Protein
1 Protein
1 Protein
1 Protein
1 Complex Carb
Serving Complex Carb
1 Complex Carb
1 Complex Carb
1 Fat
1 Serving Fast Digesting Carbs
1 Serving EPIQ
ISOLATE
1 Fruit
1 Serving Fats
1 Veggie
1 Fruit
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1 Protein
1 Protein
1 Protein
1 Protein
1 Protein
1 Complex Carb
Serving Complex Carb
1 Complex Carb
1 Complex Carb
1 Fat
1 Serving Fast Digesting Carbs
1 Serving EPIQ
ISOLATE
1 Fruit
1 Serving Fats
1 Veggie
1 Fruit
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TRAINING CHARTS TRAINING CHARTS
PHASE #1: STRENGTH & POWER (4 WEEKS) PHASE #2: HYPERTROPHY (4 WEEKS)
EXERCISE 6-8 3-5

REP MAX REP MAX

WIDE GRIP UNDERHAND
CABLE PULLDOWN

FLAT BARBELL PRESS

STRAIGHT BAR CURLS

EXERCISE 6-8 3-5

REP MAX REP MAX

WIDE GRIP UNDERHAND
CABLE PULLDOWN

FLAT BARBELL PRESS

STRAIGHT BAR CURLS

EXERCISE 6-8 3-5

REP MAX REP MAX

WIDE GRIP UNDERHAND
CABLE PULLDOWN

FLAT BARBELL PRESS

STRAIGHT BAR CURLS





BARBELL SHRUGS


FLAT DUMBBELL PRESS

INCLINE CABLE FLYES



EXERCISE 6-8 3-5

REP MAX REP MAX
LEG PRESS
BARBELL SQUATS

LYING LEG CURLS

HANGING LEG RAISES


CALF RAISES
EXERCISE 6-8 3-5

REP MAX REP MAX
LEG PRESS
BARBELL SQUATS

LYING LEG CURLS

HANGING LEG RAISES


CALF RAISES
EXERCISE 6-8 3-5

REP MAX REP MAX
LEG PRESS
BARBELL SQUATS

LYING LEG CURLS

HANGING LEG RAISES


CALF RAISES
EXERCISE 6-8 3-5

REP MAX REP MAX


FLAT DUMBBELL PRESS

EZ-BAR BICEP CURLS

EXERCISE 6-8 3-5

REP MAX REP MAX


FLAT DUMBBELL PRESS

EZ-BAR BICEP CURLS

EXERCISE 6-8 3-5

REP MAX REP MAX


FLAT DUMBBELL PRESS

EZ-BAR BICEP CURLS

EXERCISE 6-8 3-5

REP MAX REP MAX
ONE LEG PRESS
FRONT BARBELL SQUAT

SEATED LEG CURL


STABILITY BALL PASS

EXERCISE 6-8 3-5

REP MAX REP MAX
ONE LEG PRESS
FRONT BARBELL SQUAT

SEATED LEG CURL


STABILITY BALL PASS

EXERCISE 6-8 3-5

REP MAX REP MAX
ONE LEG PRESS
FRONT BARBELL SQUAT

SEATED LEG CURL


STABILITY BALL PASS

MONDAY UPPER LOG MONDAY UPPER LOG MONDAY UPPER LOG MONDAY BACK
FRIDAY ARMS
TUESDAY CHEST
LEG EXTENSIONS
LEG PRESS


ONE LEG KNELLING LEG CURLS
SATURDAY LEGS
TUESDAY LOWER & CORE LOG TUESDAY LOWER & CORE LOG TUESDAY LOWER & CORE LOG
THURSDAY UPPER LOG THURSDAY UPPER LOG THURSDAY UPPER LOG
FRIDAY LOWER & CORE LOG FRIDAY LOWER & CORE LOG FRIDAY LOWER & CORE LOG
WEDNESDAY REST WEDNESDAY REST WEDNESDAY REST
SATURDAY REST SATURDAY REST SATURDAY REST
SUNDAY REST SUNDAY REST SUNDAY REST SUNDAY REST
PHASE 1: WEEK #2 PHASE 1: WEEK #3 PHASE 1: WEEK #4 PHASE 2: WEEK #2
DUMBBELL SIDE LATERALS
CABLE ROPE FRONT RAISES

REVERSE PEC FLY REAR DELT

BEHIND THE BACK SMITH MACHINE SHRUGS
CABLE CURLS
CABLE PRESSDOWN

EZ-BAR CURLS

LYING EZ-BAR EXTENSION
REVERSE EZ-BAR CURLS
UNDERHAND TRICEP PRESSDOWNS
INCLINE HAMMER STRENGTH
FLAT SMITH MACHINE PRESS

DECLINE HAMMER STRENGTH PRESS

CABLE CROSSOVERS
BENCH V-UPS
DECLINE BOARD SIT-UPS

LYING BICYCLE CRUNCH

BROOMSTICK TWISTS

THREE DIFFERENT CALF RAISES
MONDAY BACK
THURSDAY DELTS
FRIDAY ARMS
TUESDAY CHEST
LEG EXTENSIONS
LEG PRESS

HACK SQUATS

SEATED LEG CURLS
TWO DIFFERENT CALF RAISES
SATURDAY LEGS
SUNDAY REST
PHASE 3: WEEK #2


MONDAY BACK
SUNDAY REST
PHASE 2: WEEK #4




BARBELL SHRUGS


FLAT DUMBBELL PRESS

INCLINE CABLE FLYES



MONDAY BACK
FRIDAY ARMS
TUESDAY CHEST
SUNDAY REST
PHASE 2: WEEK #3
37 36
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TRAINING CHARTS TRAINING CHARTS
PHASE #2: HYPERTROPHY (4 WEEKS) PHASE #3: SPEED & PUMP PHASE (2 WEEKS)
High Intensity Training Principle Explanations
Incorporate one of these techniques on your last set
to push beyond failure and increase the amount of
tension applied to your muscles.
Drop Sets: After youve reached failure with a
certain weight, instead of stopping the set to rest,
pick up a slightly lighter weight (about 40-50% less)
and complete another 5-10 reps of the same exercise
with the lighter weight. Reach failure with the reduced
weightand reduce the weight again if possible and
keep going for another 5-10 reps. This would be called
a double drop set.
Forced Reps: After youve reached muscular failure
on your own during an exercise, get a spotter to help
you complete an additional 2-4 reps with their light
assistance. You should have to struggle a little on
the additional 2-4 reps. If you do not have access to
a spotter, choose a uni-lateral movement and use the
other free arm to provide the assistance.
Partial Reps: Once youve reached failure on an
exercise using the full range of motion, instead of
stopping the set as you normally would, keep it going
for another 5-10 reps by moving the weight through
the part of the movement where you are the strongest
(typically the upper portion of the range).
Supersets: Involves combining two exercises together
and performing them consecutively without any rest
from the rst to the second exercise. Supersets can be
done for the same muscle group or opposing muscle
groups. When done for the same muscle group, start
with a heavier, compound movement and follow with
a relatively lighter isolation movement. Alternatively,
some common examples of opposing muscle
supersets are biceps/triceps, quadriceps/hamstrings,
chest/back and abs/lower back.
Negatives: Most exercises are comprised of a
concentric and eccentric muscle contraction. In a
concentric contraction, muscles produce force while
shortening under tension. An eccentric contraction on
the other hand occurs when muscles produce force
while lengthening under tension. Because muscles
are generally stronger in the negative portion of a
lift, one training technique used to increase intensity
and extend your set beyond failure is negatives. This
principle shifts a great deal of focus and tension on the
eccentric portion of the lift and is typically done after
concentric failure has been reached. For example, on
the bench press, you would reach failure with as many
reps as you could manage with a given weight, then
have a training partner assist you to lift the bar through
the concentric (up) portion of the lift and you slowly
lower the bar through the negative (down) portion of
the lift for an extra 2-4 reps.
CABLE PULLDOWNS
BENT-OVER DUMBBELL ROW

HAMMER STRENGTH PULLDOWNS

SEATED CABLE ROWS
BACK EXTENSIONS
LEG EXTENSIONS
LEG PRESS


SATURDAY LEGS


BARBELL SHRUGS


FRIDAY ARMS
FLAT DUMBBELL PRESS

INCLINE CABLE FLYES

TUESDAY CHEST


SATURDAY LEGS
LEG EXTENSIONS
LEG PRESS


NAI is the owner of the registered trademark CarnoSyn
. Distributed by Iovate Health

Sciences U.S.A. Inc. 1105 North Market Street, Suite 1330, Wilmington, DE 19801.
These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
These materials have been created and supplied solely by Iovate and have not been reviewed by GNC.
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is a line of guaranteed clean, powerful, and

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Supplement and Training Guide

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