PROJECT RECOMP
Truesdale
Bodybuilding, Functional TrainingPROJECT RECOMP is for busy people who want to train smart, look strong, and feel like an athlete. You’ll build lean muscle, boost mobility, and move better—in workouts that take less time but deliver real results. This is where bodybuilding meets performance. No fluff. No guesswork. Just a proven system, expert coaching, and a team that pushes you forward.
A1
Cat Cow
2 x 45
A2
Lizard w/ Rotation
2 x 45
A3
90/90 Hip Transitions
2 x 45
A4
Single Leg RDL (Supported)
2 x 45
A5
Walking Lunges
2 x 45
B1
Stability Ball Hamstring Curl
2 x 15
B2
Wall Sit
2 x 60 @ 0, _ lb
C1
Barbell Back Squat
3 x 8
C2
Single Leg Hip Thrust
3 x 15
D1
DB Bulgarian Split Squat
3 x 15
D2
Single Leg RDL
3 x 8
E1
Side Plank with Hip Abduction
2 x 12
E2
Box Step Up (Supported)
2 x 12
F1
Toes to Bar
1 x 50
F2
Burpee
A1
Cat Cow
2 x 45
A2
Lizard w/ Rotation
2 x 45
A3
Inchworm Push-Up
2 x 45
A4
Band Pull-Apart
2 x 15
A5
Banded Lat Pull Down
2 x 15
B1
Weighted Push Up
2 x 10
B2
TRX Row
2 x 12
C1
Incline DB Bench Press
3 x 12
C2
Pull-Up
3 x MAX
D1
Seated DB Shoulder Press
3 x 6
D2
Pendlay Row
3 x 12
E1
Chest Dips
2 x MAX
E2
Dual Cable Bicep Curls (Facing Out)
2 x 20
F
Assault Bike
6 x 10
A1
Cat Cow
3 x 30
A2
Lizard w/ Rotation
3 x 30
A3
90/90 Hip Transitions
3 x 30
A4
Single Leg RDL (Supported)
3 x 30
A5
Wall Sit
3 x 30 @ 0, _ , _ lb
B
Assault Bike
5 x 3:00 @ 7
C1
GHD Sit-Up
3 x 15
C2
Side Plank
3 x 30
C3
Back Extension
3 x 15
A1
Cat Cow
2 x 45
A2
90/90 Hip Transitions
2 x 45
A3
Single Leg RDL (Supported)
2 x 45
A4
Walking Lunges
2 x 45
A5
Lizard w/ Rotation
2 x 45
B1
Seated Hamstring Curl
2 x 12
B2
Leg Extension
2 x 15
C1
Trap Bar RDL
3 x 12
C2
Eccentric Box Step Down
3 x 8
D1
Front Squat
3 x 12
D2
KB single leg RDL
3 x 8
E1
Copenhagen Plank
2 x 30
E2
Banded Glute Bridge (Feet Elevated)
2 x 15
F
Treadmill Work
1 x 20:00
A1
Cat Cow
2 x 45
A2
Lizard w/ Rotation
2 x 45
A3
Inchworm Push-Up
2 x 45
A4
Band Pull-Apart
2 x 15
A5
Banded Lat Pull Down
2 x 15
B1
Banded Front Raise
2 x 15
B2
Banded Lateral Raise
2 x 15
B3
Band Reverse Fly
2 x 15
C1
Weighted Chin Ups
4 x 6
C2
DB Bench Press
4 x 12
D1
Chest-Supported DB Row
3 x 12
D2
High Cable Chest Fly
3 x 15
E1
Hammer Curl
2 x 12
E2
DB Bicep Curls
2 x 15
F1
Skull Crushers
2 x 12
F2
Tricep Pushdown
2 x 15
A1
Cat Cow
2 x 45
A2
Lizard w/ Rotation
2 x 45
A3
90/90 Hip Transitions
2 x 45
A4
Single Leg RDL (Supported)
2 x 45
A5
Pogo Hops
2 x 45
A6
Single Leg Bounds
2 x 45
B
Long Run
1 x 60:00
C1
Childs Pose
1 x 2:00
C2
Lizard Pose
1 x 4:00
C3
Half Front Split
1 x 2:00
C4
Frog Pose
1 x 2:00
Dylan Truesdale
Former Army Ranger and HYROX Pro competitor, now dedicated coach. I created this program to bridge the gap between functional fitness and HYROX racing. Expect no-fluff sessions, real-time feedback, and a plan that gets you race-ready—mentally and physically.
Project Recomp gives you expert programming, direct coaching, and the structure to build lean muscle, move better, and feel powerful—fast. No guesswork. No fluff. Just results. 👊 Let’s get to work.
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PROJECT RECOMP
PROJECT RECOMP
PROJECT RECOMP
