The Recomp.

The SiX

Weightlifting, Custom Programming, Personal Training, General Fitness
Coach
Ryan Givens

We're holding onto and adding muscle by focusing on weightlifting rather than cardio to alter what your body is made of. That's right, get in shape without running your muscles off! That's what "The Recomp." is all about!

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Progressive Overload
Build upon your previous week's efforts and track your progress! See how much stronger you become each week!
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LBs and Inches
Your efforts will have you feeling stronger, looking better, and you might need some new pants after how many inches you lose!
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Quality of Life
Lower your body fat %, increase your strength and mobility, and feel better! You'll be amazed at how much more life you'll be able to live!
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
There are videos on all the exercises, so there's no guessing.
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Detailed, expert instruction
Ryan will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Miniband // Kettlebells // Box
Recommended
Booty Bands
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A

Treadmill Work

1 x 5:00 @ 5

B1

Squat w/ Iso Front Raise

3 x 0:20

B2

Plank Band In-Out

3 x 0:20

B3

Inverse Mountain Climber

3 x 0:20

C1

Reverse Lunge to Lateral Lunge

3 x 8

C2

TrX Glute Bridge W/ Supine Low Row

3 x 12

D1

Kneeling KB Alt. Halo

3 x 8

D2

1-Arm KB Row

3 x 10

D3

Bosu SL Toe Touch

3 x 10

E1

Box Jump

10, 8, 6, 4, 2

E2

Push-Up

10, 8, 6, 4, 2

Tuesday
Week 1 Day 3

A1

Superman

3 x 0:30

A2

Bicycle Sit-Ups

3 x 0:30

A3

Plank

3 x 0:30

B

Treadmill Work

1 x 15:00 @ 5

C

Rest

Wednesday
A Little Bit of EVERYTHING

A

Treadmill Work

1 x 5:00 @ 5

B1

High Knees In Place

3 x 0:20

B2

Air Squat

3 x 0:20

B3

Mountain Climbers

3 x 0:20

C1

Agility Ladder - Alt. Squat

3 x 1

C2

RFE Split RDL to Low Row

3 x 8

D1

Lateral Shuffle w/ Wall Ball

3 x 4

D2

Wall Sit w/ Front Raise

3 x 8

D3

Plank Alt. Wall Touch

E1

Lateral to Transverse Lunge

3 x 6

E2

Split Stance Cable SA Low Row

3 x 15

Thursday
Week 1 Day 5

A1

mcgill deadbug

3 x 0:30

A2

Crunches

3 x 0:30

A3

Plank

3 x 0:30

B

Treadmill Work

1 x 15:00 @ 5

C

Rest

Friday
Squats / Upper

A

Treadmill Work

1 x 5:00 @ 5

B1

Mcgill Bird Dog

3 x 0:20

B2

Push-Up

3 x 0:20

B3

Toe touches

3 x 0:20

C

Back Squat

3 x 12

D1

Plank Squat

3 x 12

D2

Leg Swing w/ DB Chest Press

3 x 12

E1

RFE Split Squat w/ Side Raise

3 x 8

E2

Plank Up Downs

3 x 10

Coach
coach-avatar Ryan Givens

Ryan has 3 years of full time personal training experience, and 6 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.

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Did I say NO BURPEES?

That's right, NO BURPEES OR RUNNING! Keep the muscle we are building, and let the weightlifting help burn stubborn fat, instead of run and burpee it away.

Get The Recomp.
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FAQs
Can I do this?
Yes! Progressive Overload is the name of the game, so start off with light weights, or bodyweight if needed, and build from there!
What can I expect with this program?
Consistent workouts from week to week that add additional reps and weights as the plan progresses. 5 days of work, 3 work days with 2 active rest days between.
Can I lose weight?
Yes! This program will increase your lean muscle mass which is awesome for weight loss. Combine this with a smart nutrition plan, you'll be unstoppable.
The Recomp.