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BoostcampPNG

Alpha Recomp Phase-1

by Thomas Jones

Program Description

The purpose of this program is to engineer a complete physique transformation through a structured, science-driven system built on hybrid training principles. This program is designed to rebuild metabolic health, maximize muscle growth, accelerate fat loss, and sculpt a stronger, leaner, and more aesthetic body. Across three progressive phases, the program improves movement quality, increases strength, enhances insulin sensitivity, and develops the muscular detail needed for a stage-ready physique. Every workout, progression, and method is intentional — combining advanced techniques like MI40 activation, FST-7 fascia expansion, targeted hypertrophy, and strategic intensity cycles. This is more than a workout routine. It is a full-body reconstruction plan built to elevate performance, refine aesthetics, and build a physique that reflects discipline, power, and total control.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 18, 2025 01:33
  • Last Edited
    Nov 18, 2025 03:39
Muscle Engagement
Front
Back
MuscleSet
Abs
23.2%
Upper Back
11.7%
Lats
9.9%
Triceps
8.3%
Biceps
7.8%
Front Delts
7%
Middle Delts
6.9%
Chest
5.5%
Quadriceps
5.1%
Hamstrings
3.8%
Rear Delts
3.5%
Cardio
3%
Glutes
2.4%
Forearms
0.8%
Lower Back
0.7%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
FST-Cable Chest Fly
7
10 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Abs Crunch (Weighted)
3
20 reps
-
11
Plank
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
FST-Cable Chest Fly
7
10 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Abs Crunch (Weighted)
3
20 reps
-
11
Plank
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
FST-Cable Chest Fly
7
10 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Abs Crunch (Weighted)
3
20 reps
-
11
Plank
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
FST-Cable Chest Fly
7
10 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Abs Crunch (Weighted)
3
20 reps
-
11
Plank
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
FST-Cable Chest Fly
7
10 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Abs Crunch (Weighted)
3
20 reps
-
11
Plank
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Chest Fly (Cable)
3
12 reps
-
5B
Lateral Raise (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
8
FST-Cable Chest Fly
7
10 reps
-
9
Hanging Leg Raise
3
15 reps
-
10
Abs Crunch (Weighted)
3
20 reps
-
11
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Straight Arm Pulldown
2
20 reps
-
3
Lat Pulldown (Close Grip)
4
8 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Bent Over Row (Barbell)
3
8 reps
-
6A
Seated Row (Cable)
3
12 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
10
Hanging Leg Raise
3
15 reps
-
11
Abs Crunch (Weighted)
3
20 reps
-
12
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Straight Arm Pulldown
2
20 reps
-
3
Lat Pulldown (Close Grip)
4
8 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Bent Over Row (Barbell)
3
8 reps
-
6A
Seated Row (Cable)
3
12 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
10
Hanging Leg Raise
3
15 reps
-
11
Abs Crunch (Weighted)
3
20 reps
-
12
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Straight Arm Pulldown
2
20 reps
-
3
Lat Pulldown (Close Grip)
4
8 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Bent Over Row (Barbell)
3
8 reps
-
6A
Seated Row (Cable)
3
12 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
10
Hanging Leg Raise
3
15 reps
-
11
Abs Crunch (Weighted)
3
20 reps
-
12
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Straight Arm Pulldown
2
20 reps
-
3
Lat Pulldown (Close Grip)
4
8 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Bent Over Row (Barbell)
3
8 reps
-
6A
Seated Row (Cable)
3
12 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
10
Hanging Leg Raise
3
15 reps
-
11
Abs Crunch (Weighted)
3
20 reps
-
12
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Straight Arm Pulldown
2
20 reps
-
3
Lat Pulldown (Close Grip)
4
8 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Bent Over Row (Barbell)
3
8 reps
-
6A
Seated Row (Cable)
3
12 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
10
Hanging Leg Raise
3
15 reps
-
11
Abs Crunch (Weighted)
3
20 reps
-
12
Plank
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Straight Arm Pulldown
2
20 reps
-
3
Lat Pulldown (Close Grip)
4
8 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Bent Over Row (Barbell)
3
8 reps
-
6A
Seated Row (Cable)
3
12 reps
-
6B
Rear Delt Fly (Cable)
3
15 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Bicep Curl (EZ Bar)
3
10 reps
-
9
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
10
Hanging Leg Raise
3
15 reps
-
11
Abs Crunch (Weighted)
3
20 reps
-
12
Plank
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Leg Extension
2
20 reps
-
3
Hack Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
20 reps
-
7
FST-Leg Extensions
7
12 reps
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Leg Extension
2
20 reps
-
3
Hack Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
20 reps
-
7
FST-Leg Extensions
7
12 reps
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Leg Extension
2
20 reps
-
3
Hack Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
20 reps
-
7
FST-Leg Extensions
7
12 reps
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Leg Extension
2
20 reps
-
3
Hack Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
20 reps
-
7
FST-Leg Extensions
7
12 reps
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Leg Extension
2
20 reps
-
3
Hack Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
20 reps
-
7
FST-Leg Extensions
7
12 reps
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Leg Extension
2
20 reps
-
3
Hack Squat
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
20 reps
-
7
FST-Leg Extensions
7
12 reps
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank
3
1 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank
3
1 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank
3
1 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank
3
1 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank
3
1 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Plank
3
1 reps
-
3
Hanging Leg Raise
3
15 reps
-
4
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lateral Raise (Cable)
2
20 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Chest Press(B/DBell)
3
10 reps
-
5A
Chest Press (Machine)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Grip Tricep Extension
3
10 reps
-
8
FST-Cable Lateral Raise
7
12 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Plank
3
1 reps
-
11
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lateral Raise (Cable)
2
20 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Chest Press(B/DBell)
3
10 reps
-
5A
Chest Press (Machine)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Grip Tricep Extension
3
10 reps
-
8
FST-Cable Lateral Raise
7
12 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Plank
3
1 reps
-
11
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lateral Raise (Cable)
2
20 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Chest Press(B/DBell)
3
10 reps
-
5A
Chest Press (Machine)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Grip Tricep Extension
3
10 reps
-
8
FST-Cable Lateral Raise
7
12 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Plank
3
1 reps
-
11
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lateral Raise (Cable)
2
20 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Chest Press(B/DBell)
3
10 reps
-
5A
Chest Press (Machine)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Grip Tricep Extension
3
10 reps
-
8
FST-Cable Lateral Raise
7
12 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Plank
3
1 reps
-
11
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lateral Raise (Cable)
2
20 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Chest Press(B/DBell)
3
10 reps
-
5A
Chest Press (Machine)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Grip Tricep Extension
3
10 reps
-
8
FST-Cable Lateral Raise
7
12 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Plank
3
1 reps
-
11
Hanging Leg Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Lateral Raise (Cable)
2
20 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Chest Press(B/DBell)
3
10 reps
-
5A
Chest Press (Machine)
3
12 reps
-
5B
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Reverse Grip Tricep Extension
3
10 reps
-
8
FST-Cable Lateral Raise
7
12 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Plank
3
1 reps
-
11
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Seated Row (Machine)
2
20 reps
-
3
T-Bar Row
4
8 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Seated Row (Machine)
2
20 reps
-
3
T-Bar Row
4
8 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Seated Row (Machine)
2
20 reps
-
3
T-Bar Row
4
8 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Seated Row (Machine)
2
20 reps
-
3
T-Bar Row
4
8 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Seated Row (Machine)
2
20 reps
-
3
T-Bar Row
4
8 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Seated Row (Machine)
2
20 reps
-
3
T-Bar Row
4
8 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Dumbbell Row
3
10 reps
-
6A
Face Pull
3
15 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
7
FST-Cable Biceps Curl
2
2
2
1
10 reps
20 reps
30 reps
15 reps
-
-
-
-
8
Plank
3
1 reps
-
9
Abs Crunch (Weighted)
3
20 reps
-
10
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Week 1
1 / 6 Weeks
Day 1
1
Cardio
1 Set
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5A
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
FST-Cable Chest Fly
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
-
9
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
10
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
11
Plank
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
Day 2
1
Cardio
1 Set
-
2
Straight Arm Pulldown
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6A
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9
FST-Cable Biceps Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
30 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
-
-
-
10
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
11
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
12
Plank
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
Day 3
1
Cardio
1 Set
-
2
Leg Extension
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Hack Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Leg Press
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
FST-Leg Extensions
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
-
8
Plank
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
9
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
10
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Cardio
1 Set
-
2
Plank
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
3
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 5
1
Cardio
1 Set
-
2
Lateral Raise (Cable)
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Incline Chest Press(B/DBell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5A
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Reverse Grip Tricep Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
FST-Cable Lateral Raise
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
-
-
9
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
10
Plank
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
11
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 6
1
Cardio
1 Set
-
2
Seated Row (Machine)
1 Set
1 Set
20 Reps
20 Reps
-
-
3
T-Bar Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6A
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
FST-Cable Biceps Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
30 Reps
20 Reps
15 Reps
10 Reps
-
-
-
-
-
-
-
8
Plank
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
-
-
-
9
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
10
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 7
1
Cardio
1 Set
-