Alfa Training & Performance
General Fitness, BodybuildingCAMERA READY is a 12-week physique system for people who want to look sharp, lean, and composed without chasing bulk or extremes.
Built for those who care how they present on camera, in photos, and in everyday life, this program prioritizes clean lines, balanced muscle, posture, and density.
The focus isn’t size—it’s symmetry, movement quality, and presence. By the end of 12 weeks, the goal is a physique that looks intentional, holds its shape under pressure, and shows up ready on demand—on screen and off.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Leg Press
4 x 10
A2
Lat Pulldown
4 x 10
B1
DB Split Squat
3 x 10
B2
Seated Row
3 x 12
C1
Bench Press
3 x 12
C2
DB Chest Fly
3 x 12
C3
Hip Thrust
3 x 15
D1
Air Squat
3 x 15
D2
Crunches
3 x 20
A1
Trap Bar Deadlift
4 x 8
A2
Incline DB Bench Press
4 x 8
B1
Romanian Deadlift
3 x 10
B2
Bench Press
3 x 10
C1
DB Bulgarian Split Squat
3 x 10
C2
1-Arm DB Row
3 x 12
C3
DB Pullover
3 x 12
D1
Glute Bridge
3 x 15
D2
Crunches
3 x 15
D3
Lying Leg Curl
3 x 15
A
Stairs
1 x 30:00
B1
Bicycle Sit-Ups
3 x 20
B2
Toe touches
3 x 15
B3
Russian Twist
3 x 20
B4
Leg Raise
3 x 15
A1
Goblet Squat
4 x 10
A2
Chest-Supported DB Row
4 x 10
B1
Lat Pulldown
3 x 12
B2
DB Bulgarian Split Squat
3 x 10
C1
Romanian Deadlift with DB
3 x 12
C2
Lying Leg Curl
3 x 15
D1
Incline DB Bench Press
3 x 12
D2
1-Arm DB Row
3 x 12
E1
Russian Twist
3 x 15
E2
Crunches
3 x 15
A1
Trap Bar Deadlift
4 x 8
A2
45 Degree Incline DB Row
4 x 10
B1
Romanian Deadlift
3 x 12
B2
DB Chest Fly
3 x 15
C1
DB Split Squat
3 x 10
C2
Bent Over DB Row
3 x 10
D1
DB Pullover
3 x 12
D2
DB Lateral Raise
3 x 12
E1
Leg Raise
3 x 15
E2
Oblique Side Crunch
3 x 10
E3
Plank
3 x 0:30
A
Stairs
3 x 30:00
B1
Side Plank
3 x 0:30
B2
Side Plank
3 x 0:30
B3
Plank
3 x 0:30
B4
Hollow Rock
3 x 0:30
