Alex Vasquez's 100K Fitness Program

Alexander Vasquez's Workout Program

Simple and efficient, my training is low-volume and to the point. This is an example of a week of workouts with the goal of cutting down. If I was trying to add muscle, the only real change would be that each exercise would consist of one single, all-out-effort set.

Each workout only lasts about 45-to-60 minutes, and then I am out and recovering. I believe that most people do not give their body enough time to recover. Recovery is incredibly underrated. Warming up is paramount for either muscle building or fat loss, and I always stretch between each set. I feel these factors have kept injury at bay for me, despite my consistent use of heavy weights.

The workout cycle parallels my carb-cycling program, creating a synergy effect. I train big muscle groups on high-carb days, smaller muscle groups on medium-carb days, and no weight training occurs on low-carb days. This delicate balance kept the pressure on me to never skip out on a workout or cheat on my diet, which would throw everything else off. Some people work best under pressure; I would consider that to be the case with me.

I only did cardio in the morning before I ate breakfast, immediately after waking up, and 4-to-5 times a week, depending on my energy levels. I found 35-to-50 minutes of cardio to be ideal. I would opt for the stair-climber if I felt progress needed to be accelerated, or I would use the treadmill on an incline if things were right on course.

I trained abs on Tuesday and Friday before weight training. I found 10-to-15 minutes of intense ab work to be most effective. I prefer the cable crunch and the incline reverse crunch, 15-to-30 reps at a time.

Before and after the 100K tranformation challenge
Even the briefs are new and improved.
Even the briefs are new and improved.

Day 1: Back/Traps

Day 2: Biceps/Triceps/Abs

Day 3: Cardio

Day 4: Quads/Calves

Day 5: Chest

Day 6: Shoulders/Hamstrings

Day 7: Rest

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  • rep this user

I am not updated with current pics yet, but i have a similar program that i have made out of the corners of my mind and its served me well for 5 weeks, i am going to be switching it up and either going to replicate your program for weights or the super man over 40 routine.

i thought since we share a last name i would visit you out of respect and motivation. I think your transformation is great so far! Keep it up, and please wish me luck!


Jul 22, 2012 8:34am | report
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