10-Week Body Recomposition Program

Enfort Fitness

General Fitness, Functional Fitness, Strength & Conditioning
Coach
Warren Lindsay

This program is for anyone looking to reclaim their fitness, this 10 week program will help build muscle and drop body fat percentage.

The program begins with a preparation phase of two weeks where we will build up tissue resilience and volume. Following that, we do four weeks of an accumulation block where we build on our preparatory block and continue ramping up volume. The final four weeks of the program is an intensification block, here we realize the strength gains made in the previous block and progressively add weight to our lifts.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 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
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Full Gym Access
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A1

Assault Bike

1 x 3:00

A2

Thoracic Rotation on Wall

1 x 8

A3

Foam Roller Thoracic Extension

1 x 8

A4

Glute Bridge March

1 x 8

A5

Band Facepulls

B1

Cable FFE Split Squat

3 x 10

B2

Single Leg Prone Hamstring Curl

3 x 10

B3

Anterior Step Down

3 x 12

C1

Supine Cable Hip Flexion

C2

Tibialis Anterior Raise

C3

Seated Calf Raise

D1

Side Plank with Hip Abduction

2 x 12

D2

Alternate Supermans

2 x 12

Monday
Week 1 Day 2

A1

Assault Bike

1 x 3:00

A2

Thoracic Rotation on Wall

1 x 8

A3

Foam Roller Thoracic Extension

1 x 8

A4

Glute Bridge March

1 x 8

A5

Band Facepulls

B1

Alternating Incline DB Press

3 x 10

B2

Incline Dumbbell Row

3 x 10

B3

Neutral Pulldowns

3 x 12

C1

Supine Cable Facepulls

3 x 12

C2

DB External Rotation

C3

Trap 3 Raise

3 x 10

D1

Back Extension

2 x 12

D2

Toe touches

2 x 20

Tuesday
Recovery Day 1

A

Light Jog

1 x 10:00

B1

Dynamic 90/90 Stretch

1 x 12

B2

Couch Stretch (Hip Flexors)

1 x 1:30

B3

Pigeon Stretch

1 x 90

B4

Hamstring Rope Stretch

1 x 12

B5

Dead Hang

1 x 1:00

Wednesday
Week 1 Day 4

A1

Assault Bike

1 x 3:00

A2

Thoracic Rotation on Wall

1 x 8

A3

Foam Roller Thoracic Extension

1 x 8

A4

Glute Bridge March

1 x 8

A5

Band Facepulls

B1

Cable FFE Split Squat

3 x 10

B2

Single Leg Prone Hamstring Curl

3 x 10

B3

Anterior Step Down

3 x 12

C1

Supine Cable Hip Flexion

C2

Tibialis Anterior Raise

C3

Seated Calf Raise

D1

Side Plank with Hip Abduction

2 x 12

D2

Alternate Supermans

2 x 12

Thursday
Week 1 Day 5

A1

Assault Bike

1 x 3:00

A2

Thoracic Rotation on Wall

1 x 8

A3

Foam Roller Thoracic Extension

1 x 8

A4

Glute Bridge March

1 x 8

A5

Band Facepulls

B1

Alternating Incline DB Press

3 x 10

B2

Incline Dumbbell Row

3 x 10

B3

Neutral Pulldowns

3 x 12

C1

Supine Cable Facepulls

3 x 10

C2

DB External Rotation

3 x 10

C3

Trap 3 Raise

3 x 12

D1

Back Extension

2 x 12

D2

Toe touches

2 x 20

Friday
Recovery Day 1

A

Light Jog

1 x 12:00

B1

Dynamic 90/90 Stretch

1 x 12

B2

Couch Stretch (Hip Flexors)

1 x 1:30

B3

Pigeon Stretch

1 x 90

B4

Hamstring Rope Stretch

1 x 12

B5

Dead Hang

1 x 1:00

Coach
coach-avatar Warren Lindsay

Warren owns an athletic facility in Ottawa, Canada and has been developing athletes for over 15 years. Warren prides himself on his ability to stay athletic as he gets into his late 30s, aiming for a 37 inch vertical at 37 years old. His mission is to help young adults regain their athleticism.

FAQs
What does this program accomplish?
If completed, this program will add muscle mass and strength. You will also become much more conditioned as we hit multiple heart rate zones through the weeks.
How much gym experience do I need for this program?
This is an intermediate program, you will need to have had some gym experience before attempting this program.
What type of equipment do I need?
Full gym access is recommended.
10-Week Body Recomposition Program