Alpha Recomp Phase-1
Rebuild. Refine. Redefine Your Physique
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 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 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 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 | 10 reps |
| 2 | 20 reps | ||
| 2 | 30 reps | ||
| 1 | 15 reps | ||
| 10 | Hanging Leg Raise | 3 | 15 reps |
| 11 | Abs Crunch (Weighted) | 3 | 20 reps |
| 12 | Plank | 3 | 1 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 rep |
| 9 | Abs Crunch (Weighted) | 3 | 20 reps |
| 10 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | — |
| 2 | Plank | 3 | 1 rep |
| 3 | Hanging Leg Raise | 3 | 15 reps |
| 4 | Abs Crunch (Weighted) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 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 rep |
| 11 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| Superset | |||
| 6A | Face Pull | 3 | 15 reps |
| 6B | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 7 | FST-Cable Biceps Curl | 2 | 10 reps |
| 2 | 20 reps | ||
| 2 | 30 reps | ||
| 1 | 15 reps | ||
| 8 | Plank | 3 | 1 rep |
| 9 | Abs Crunch (Weighted) | 3 | 20 reps |
| 10 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Alpha Recomp Phase-1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Alpha Recomp Phase-1 is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Alpha Recomp Phase-1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
