Shortcut To Summer: Recomposition Program

As a special thank you for signing up for our Shortcut to Summer Challenge 2024, here’s a free recomposition program on us!

Follow this in conjunction with a slight caloric deficit and take home the gold! Not sure where your calories should be? Stop by your local store for a FREE meal plan!

BACK

CABLE PULLOVERS
➣ 4 SETS IN THE 12-15 RANGE, TRIPLE DROP SET LAST SET
NEUTRAL GRIP LAT PULLDOWN
➣ 4 SETS IN THE 10-12 RANGE, STRETCH PAUSE LAST SET
T-BAR ROWS
➣ 3 BUILD UP SETS, 2 TOP SETS FAILING IN THE 8-10 RANGE, SINGLE DROP SET LAST SET
BARBELL ROW
➣ 4 SETS IN THE 10-12 RANGE, 3-1-3 TEMPO
MEDIUM GRIP SEATED CABLE ROW
➣ 3 SETS IN THE 15-20 RANGE, STRETCH PAUSE LAST SET
ASSISTED PULL-UPS
➣ 3 SETS TO FAILURE, CHANGE GRIPS EACH SET
LISS CARDIO
➣ 20 MINUTES (INCLINE TREADMILL, EXERCISE BIKE, STAIRMASTER, OR ELLIPTICAL)

CHEST

SEATED CABLE FLY
➣ 4 SETS IN THE 12-15 RANGE, SINGLE DROP SET LAST SET
INCLINE DUMBBELL PRESS
➣ 4 SETS IN THE 10-12 RANGE, TRIPLE DROP SET LAST SET
HAMMER STRENGTH CHEST PRESS
➣ 3 BUILD UP SETS, 2 TOP SETS FAILING IN THE 8-10 RANGE, CLUSTER SET LAST SET
DECLINE DUMBBELL PRESS
➣ 4 SETS IN THE 20-25 RANGE, 3-1-3 TEMPO
INCLINE CHEST FLY
➣ 3 SETS IN THE 15-20 RANGE, YOU CHOOSE VARIATION
WIDE PUSH-UPS
➣ 3 SETS TO FAILURE
LISS CARDIO
➣ 20 MINUTES (INCLINE TREADMILL, EXERCISE BIKE, STAIRMASTER, OR ELLIPTICAL)

LEGS

STANDING CALF RAISES
➣ 4 SETS IN THE 12-15 RANGE, HOLD THE STRETCH AS LONG AS POSSIBLE AT THE END OF EACH SET
SEATED CALF RAISES
➣ 4 SETS IN THE 10-12 RANGE, REST PAUSE LAST SET
PRONE LEG CURL
➣ 4 SETS IN THE 20-25 RANGE, 3-1-3 TEMPO
HAMMER STRENGTH SINGLE LEG CURL
➣ 4 SETS IN THE 10-12 RANGE, SINGLE DROP SET LAST SET
BARBELL RDL
➣ 3 SETS IN THE 12-15 RANGE, CLUSTER SET LAST SET
LEG EXTENSIONS
➣ 4 SETS IN THE 20-25 RANGE, 3-1-3 TEMPO… MAKE IT HURT
HACK SQUAT
➣ 7 SETS IN THE 12-15 RANGE, MINIMAL REST BETWEEN SETS, DROP SET LAST SET
LISS CARDIO
➣ 20 MINUTES (INCLINE TREADMILL, EXERCISE BIKE, STAIRMASTER, OR ELLIPTICAL)

ARMS

SINGLE ARM CABLE CURL
➣ 4 SETS IN THE 12-15 RANGE
STRAIGHT BAR PUSHDOWN
➣ 4 SETS IN THE 10-12 RANGE
SEATED DUMBBELL HAMMER CURL
➣ 4 SETS IN THE 8-10 RANGE, GO HEAVY, SINGLE DROP SET LAST SET
EZ BAR SKULLCRUSHERS
➣ 4 SETS IN THE 10-12 RANGE, SINGLE DROP SET LAST SET
STRAIGHT BAR CABLE CURL
➣ 3 SETS IN THE 12-15 RANGE, REST PAUSE LAST SET
SINGLE ARM CABLE EXTENSION
➣ 4 SETS IN THE 15-20 RANGE, SQUEEZE HARD AT PEAK CONTRACTION
DIPS
➣ 3 SETS OF FAILURE, IF YOU CAN DO MORE THAN 20 ADD WEIGHT AND USE THE BELT SQUAT MACHINE
LISS CARDIO
➣ 20 MINUTES (INCLINE TREADMILL, EXERCISE BIKE, STAIRMASTER, OR ELLIPTICAL)

SHOULDERS

REAR DELT FLY
➣ 4 SETS IN THE 12-15 RANGE, YOU CHOOSE VARIATION, DOUBLE DROP SET LAST SET
LATERAL RAISES
➣ 6 SETS IN THE 15-20 RANGE, RACK RUN DROP SET DOWN TO 10LBS LAST TWO SETS
UPRIGHT ROW
➣ 4 SETS IN THE 10-12 RANGE, 3-1-3 TEMPO, YOU CHOOSE VARIATION
SINGLE ARM CABLE FRONT RAISE
➣ 4 SETS IN THE 10-12 RANGE, SINGLE DROP SET LAST SET
HEAVY PLATE FRONT RAISE
➣ 3 SETS IN THE 12-15 RANGE, DOUBLE DROP SET LAST SET
SHRUGS
➣ 4 SETS IN THE 15-20 RANGE, YOU PICK VARIATION, HOLD AT TOP OF EACH REP FOR 2 SECONDS
SHOULDER PRESS
➣ 3 BUILD UP SETS, 2 TOP SETS FAILING IN THE 8-10 RANGE, CLUSTER SET LAST SET, YOU PICK VARIATION
LISS CARDIO
➣ 20 MINUTES (INCLINE TREADMILL, EXERCISE BIKE, STAIRMASTER, OR ELLIPTICAL)

NOTES

CLUSTER SET
5 reps, 5 second rest, 4 times

REST PAUSE SET
Failure, rest 10 seconds, Failure, rest 10 seconds, Failure

REST DAYS
If you'd like to train on days 6 & 7 do cardio, mobility, and practice posing. For cardio, don't let your heart rate get above 130 bpm.

LISS CARDIO
Low intensity steady state cardio, Target Heart Rate: 110-130