Alex Phase 1

by Stefan H.

Program Description

Ramp up new clients

Program Overview

Level
Beginner
Goal
Athletics, Muscle
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
Mar 26, 2026 03:10
Last Edited
Mar 26, 2026 03:11

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

15.1%

Abs

12%

Glutes

11.2%

Hamstrings

9.6%

Front Delts

9.6%

Lats

8%

Upper Back

8%

Triceps

7.2%

Other

6.4%

Middle Delts

4%

Chest

3.2%

Biceps

2.4%

Lower Back

2%

Adductors

1.6%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Zercher Squat (Barbell)

4

8 reps

75%

3

Bench Press (Barbell)

4

8 reps

75%

4

Barbell Row

4

10 reps

75%

5A

Jump Rope

4

40 reps

-

5B

Plank

4

1 mins

-

Day 1

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Zercher Squat (Barbell)

4

8 reps

75%

3

Bench Press (Barbell)

4

8 reps

75%

4

Barbell Row

4

10 reps

75%

5A

Jump Rope

4

40 reps

-

5B

Plank

4

1 mins

-

Day 1

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Zercher Squat (Barbell)

4

8 reps

75%

3

Bench Press (Barbell)

4

8 reps

75%

4

Barbell Row

4

10 reps

75%

5A

Jump Rope

4

40 reps

-

5B

Plank

4

1 mins

-

Day 1

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Zercher Squat (Barbell)

4

8 reps

75%

3

Bench Press (Barbell)

4

8 reps

75%

4

Barbell Row

4

10 reps

75%

5A

Jump Rope

4

40 reps

-

5B

Plank

4

1 mins

-

Day 1

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Zercher Squat (Barbell)

4

8 reps

75%

3

Bench Press (Barbell)

4

8 reps

75%

4

Barbell Row

4

10 reps

75%

5A

Jump Rope

4

40 reps

-

5B

Plank

4

1 mins

-

Day 1

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Zercher Squat (Barbell)

4

8 reps

75%

3

Bench Press (Barbell)

4

8 reps

75%

4

Barbell Row

4

10 reps

75%

5A

Jump Rope

4

40 reps

-

5B

Plank

4

1 mins

-

Day 2

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Deadlift (Barbell)

5

5 reps

80%

3

Overhead Press (Barbell)

5

9 reps

70%

4A

Box Jump

4

10 reps

-

4B

Sit Up

4

15 reps

-

Day 2

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Deadlift (Barbell)

5

5 reps

80%

3

Overhead Press (Barbell)

5

9 reps

70%

4A

Box Jump

4

10 reps

-

4B

Sit Up

4

15 reps

-

Day 2

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Deadlift (Barbell)

5

5 reps

80%

3

Overhead Press (Barbell)

5

9 reps

70%

4A

Box Jump

4

10 reps

-

4B

Sit Up

4

15 reps

-

Day 2

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Deadlift (Barbell)

5

5 reps

80%

3

Overhead Press (Barbell)

5

9 reps

70%

4A

Box Jump

4

10 reps

-

4B

Sit Up

4

15 reps

-

Day 2

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Deadlift (Barbell)

5

5 reps

80%

3

Overhead Press (Barbell)

5

9 reps

70%

4A

Box Jump

4

10 reps

-

4B

Sit Up

4

15 reps

-

Day 2

1A

Pull-Up (Band)

3

8 reps

-

1B

Kettlebell Swing

3

20 reps

-

2

Deadlift (Barbell)

5

5 reps

80%

3

Overhead Press (Barbell)

5

9 reps

70%

4A

Box Jump

4

10 reps

-

4B

Sit Up

4

15 reps

-

Day 1

1A

Pull-Up (Band)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

1B

Kettlebell Swing

1 Set

1 Set

1 Set

20 Reps

20 Reps

20 Reps

-

-

-

2

Zercher Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

75%

75%

75%

75%

3

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

8 Reps

75%

75%

75%

75%

4

Barbell Row

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

75%

75%

75%

75%

5A

Jump Rope

1 Set

1 Set

1 Set

1 Set

40 Reps

40 Reps

40 Reps

40 Reps

-

-

-

-

5B

Plank

1 Set

1 Set

1 Set

1 Set

1 mins

1 mins

1 mins

1 mins

-

-

-

-

Day 2

1A

Pull-Up (Band)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-

1B

Kettlebell Swing

1 Set

1 Set

1 Set

20 Reps

20 Reps

20 Reps

-

-

-

2

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

80%

80%

80%

80%

80%

3

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

9 Reps

9 Reps

9 Reps

9 Reps

9 Reps

70%

70%

70%

70%

70%

4A

Box Jump

1 Set

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

10 Reps

-

-

-

-

4B

Sit Up

1 Set

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

15 Reps

-

-

-

-