Alpha Recomp Phase-1

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Cardio

Incline Bench Press (Barbell)

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

FST-Cable Chest Fly

Hanging Leg Raise

Abs Crunch (Weighted)

Plank

PUSH Chest Shoulders Triceps

Straight Arm Pulldown

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Bent Over Row (Barbell)

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

FST-Cable Biceps Curl

PULL- Back & Biceps

Leg Extension

Hack Squat

Leg Press

Leg Curl

FST-Leg Extensions

Legs

Active Recovery

Lateral Raise (Cable)

Incline Chest Press(B/DBell)

Tricep Pushdown (Cable)

Reverse Grip Tricep Extension

FST-Cable Lateral Raise

Push-Shoulder/Chest

Seated Row (Machine)

T-Bar Row

Dumbbell Row

Pull (Back Thickness)

Rest

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