4-WEEK BULK
with Duke Ihenacho
Alpha pump is a 4-week muscle gaining program designed to help you build mass and put on size.
You’ll need a fully equipped gym.... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Frequently Asked Questions
What do I need to participate in this program?
You need to make sure you have access to a fully equipped gym! Since we're gonna be using dumbbells, barbells, a cable machine, and a pull-up bar!
Who are these workouts for (fitness-level)?
These workouts are for men of all fitness levels who are struggling to gain size, bulk up and develop muscle.
What are the goals of the program?
The goal of this program is to put size on you and get you swole 💪🏾
How long are the workouts for?
The whole workout lasts for around 50-60 minutes! This program contains 5 workouts, 7 exercises per workout, for 5 days!
Do we need to do the workouts on consecutive days?
Nope, you can distribute the 5 days along the week however you want! Just as long as you can complete the whole workout and stay committed!
Can women participate in this program?
This is recommended for men, but if you're willing to try and you think you'll be able to complete it, then let's go!
Frequently Asked Questions
What do I need to participate in this program?
You need to make sure you have access to a fully equipped gym! Since we're gonna be using dumbbells, barbells, a cable machine, and a pull-up bar!
Who are these workouts for (fitness-level)?
These workouts are for men of all fitness levels who are struggling to gain size, bulk up and develop muscle.
What are the goals of the program?
The goal of this program is to put size on you and get you swole 💪🏾
How long are the workouts for?
The whole workout lasts for around 50-60 minutes! This program contains 5 workouts, 7 exercises per workout, for 5 days!
Do we need to do the workouts on consecutive days?
Nope, you can distribute the 5 days along the week however you want! Just as long as you can complete the whole workout and stay committed!
Can women participate in this program?
This is recommended for men, but if you're willing to try and you think you'll be able to complete it, then let's go!
Features that support your success
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
Favorites
Save your favorite content so it's effortless to refer back to. Build a library that serves your goals.
Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
Comments
C
Cobiii • 10d ago
Great bro. That mile run really set the tone for the rest of the workouts.
K
Kevante • 1y ago
Great program 💪🏽
O
Olanrewaju • 1y ago
💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽
O
Olanrewaju • 1y ago
💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽
O
Olanrewaju • 1y ago
💪🏽💪🏽💪🏽💪🏽💪🏽
O
Olanrewaju • 1y ago
💯💯💯💯💯💯💯💯