Become The Bear v3.0

This program is designed for body recomposition: building muscle while shedding fat. It follows a smart push–pull–legs structure over four focused training days per week, with three active recovery days built around daily walking.

The week is split like this:

Monday is Upper A, focused on pressing strength, shoulder development, and back width. It includes heavy incline pressing, vertical pulling, and a blend of delt and trap work.

Wednesday is Upper B, targeting arms, forearms, and back thickness. This day uses smart supersets for triceps, biceps, and vertical/horizontal pulling, along with direct neck and forearm work for aesthetics.

Thursday is Lower Body, centered on safe, joint-friendly compound lifts. The priority is glute and hamstring development, with quad, calf, and core work to round things out. All exercises are chosen to be back-safe.

Saturday repeats Upper A, but you can alternate with Upper B every other week or run a lighter version to manage fatigue.

Tuesday, Friday, and Sunday are rest from the gym, but you’ll still do your daily 10,000 steps to stay active, support recovery, and aid fat loss.

The program is built around effective compound lifts, time-efficient supersets, minimal machine dependency, and safe substitutions based on your lower back needs. Over time, you can tweak reps, add intensity techniques, or swap accessory movements as needed — but the core structure gives you the consistency and focus to make visible progress.

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Week 1

Week 2

Week 3

Week 4

Chest + Lats first = your priorities hit hard early
Neck + Arms finishers = max pump, low fatigue

Incline Bench Press (Smith Machine)

Lat Pulldown

Chest Fly (Cable)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Zottman Curl

Upper A

Vertical traction

Push Up (Incline)

Wrist Curls

Hammer Curl (Dumbbell)

Upper B

Squat (Barbell)

Bulgarian Split Squat (Barbell)

Standing Calf Raise

Glute Bridge (Barbell)

Shrug (Dumbbell)

Seated Leg curl

Reverse Wrist Curl (Dumbbell)

Hanging Leg Raise

Lower

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