The RECOMP: Circuit Training

The SiX

Weightlifting, Personal Training, General Fitness, Functional Fitness, Bodybuilding, Women's Training, Custom Programming, Strength & Conditioning, Other

Coach

Ryan Givens

REDUCE YOUR BODY FAT and INCREASE YOUR LEAN BODY MASS! This FAT LOSS training program utilizes full-body exercises to entice more EPOC (excess post oxygen consumption) effect than most traditional weightlifting programs, and promotes a healthy mixture of strength and muscle growth, unlike HIIT workouts.

If you want new, lean muscles, this program is for you!

$20

Get The RECOMP: Circuit Training

INCREASE LEAN MUSCLE MASS

Through a mixture of heavy lifting, endurance, and explosive full-body movements, your body will experience opportunities to stimulate and grow the size of your muscles.

REDUCE BODY FAT

Full-body movements entice more EPOC effect than isolation movements. More EPOC means even more calorie burn after the workout has been completed. More calories burn leads to weight loss...

BOOST IN CONFIDENCE

Muscles look good with or without clothes! Feel good and look good at the same time!

Features

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

BARBELLS // DUMBBELLS // BOOTY BANDS // LOOP BANDS

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Treadmill Work

1 x 400

Jumping Jacks

3 x 10

Prone Dead Bugs

3 x 10

Push-Up

3 x 5

Treadmill Work

1 x 400

Sumo Deadlift

3 x 10

Reverse Crunch

3 x 10

Supine Pull-Up

3 x 10

Leg Swing w/ DB Chest Press

3 x 10

Treadmill Work

1 x 400

Deficit Reverse Lunge

3 x 0:30

Superman Lat Pulldown

3 x 0:30

Inverse Mountain Climber

3 x 0:30

Treadmill Work

1 x 400

Monday

Week 1 Day 2

Stair Master

1 x 20:00

DB Shoulder Press

3 x 10

Cable Face Pull

3 x 12

Cable Lawn Mower

3 x 24

Tricep Pushdown

3 x 12

Band Bicep Curl

3 x 25

Wednesday

Week 1 Day 4

Transverse Cable Rotation

3 x 30

MB Slam to Rotation Throw

3 x 12

Low Pogo + High Pogo

3 x 0:20

Forward Lunge with Hands on Hips

3 x 0:20

Sumo Deadlift

12, 8, 5, 12

Bench Press

12, 8, 5, 12

DB Thruster

3 x 8

Bosu Cross Mountain Climber

3 x 0:20

DB Farmer's Walk

3 x 50

Explosive Sled Row

3 x 12

Partner MB Sit up

3 x 0:20

Thursday

Week 1 Day 5

Rowing

1 x 800

Standing Arnold Press

4 x 8

Standing Cable Rope Lat Pushdown

3 x 8

Chest-Supported DB Row

3 x 10

DB Scaption

3 x 12

Bear Crawl

3 x 4

DB Bicep Curls

3 x 12

Banded Tricep Extension

3 x 25

1-mile Run

1 x 1

Coach

More from The SiX

Ryan Givens

Ryan has 4 years of full time personal training experience, and 7 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.

MORE MUSCLE, LESS FAT!

Slow cooked for best results! Your strength gains and a slimmer body are just a click away!

Get The RECOMP: Circuit Training

FAQs

Who is this for?

Everyone! Anyone looking to make gains is welcome!

What can I expect with this program?

3 day programming focused on full-body exercises to entice lean muscle growth. Each week progressively adds weight per movement so you are able to train your body to become more efficient and actually get gains, opposed to just getting a "burn."

Can I grow muscular size with this program?

YES! As you gain strength, your muscles will grow in size to account for the new strength that was gained.

Can women also do this program?

100% YES! There is no "men's training" or "women's training". EVERYBODY can do this program!