Hero’s Journey: 90-Day Ultimate Body Recomposition : Phase 1
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
Weeks 1-4 (30 days
Days Per Week
5-6 Days/week
Time Per Workout
45-60 minutes
Equipment Required
Full Gym Setup
Target Gender
Male
A 12-week full transformation plan to build muscle and burn fat simultaneously.
Divided into three strategic phases — Strength Foundation, Metabolic Shred, and Performance Peak — this program reshapes your physique and ignites performance.
Phase 1
Day 1 – Upper Body Strength
| Exercise | Sets | Reps |
| Barbell Bench Press | 3 | 6-10 |
| Reverse Grip Barbell Row | 3 | 8-12 |
| Alternate Dumbbell Bench Press | 3 | 8-12 |
| Pull up | 3 | 6-10 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Curl | 3 | 10-12 |
| Overhead Triceps Extension | 3 | 10-12 |
| Face Pull | 3 | 12-15 |
| Resistance Band Pull Apart | 3 | 12-15 |
| Dumbbell Shrug | 3 | 12-15 |
| Crunch With Leg Raise | 3 | 12 |
| Plank | 3 | 1 |
Day 2 – Lower Body Strength
| Exercise | Sets | Reps |
| BARBELL SQUAT | 4 | 6-8 |
| Barbell Romanian Deadlift | 3 | 8-10 |
| Bodyweight Walking Lunge | 3 | 12-15 per leg |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Barbell Glute Bridge | 3 | 12-15 |
| Standing Calf Raise | 3 | 15-20 |
| Dumbbell Goblet Squat | 3 | 10-12 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| cat cow | 3 | 15-20 |
| Ab Roller Crunch | 3 | 15 |
| Floor Hyperextension | 3 | 12-15 |
Day 3 – Active Recovery
| Exercise | Sets | Reps |
| Supine Spinal Twist | 3 | 15-30 sec |
| Bow Yoga Pose | 3 | 20-30 sec |
| Bird Dog | 3 | 12-15 |
| arm leg raise | 3 | 12-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Pike to Cobra | 3 | 8-12 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Happy Baby Pose | 3 | 30-60 seconds |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Superman exercise | 3 | 12-15 |
Day 4 – Push Focus
| Exercise | Sets | Reps |
| Standing Dumbbell Overhead Press | 3 | 8-10 |
| Barbell Bench Front Squat | 4 | 8-10 |
| Arnold Press | 3 | 10-12 |
| Incline Dumbbell Press | 3 | 6-10 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| push up | 3 | 15 |
| Dumbbell Kickback | 3 | 10-12 |
| Cable One Arm Overhead Triceps Extension | 3 | 10-12 |
| Lying Floor Leg Raise | 3 | 15 |
| Plank Knee to Elbow | 3 | 15 |
| Dumbbell Front Raise | 3 | 10-12 |
| seated back extension | 3 | 12-15 |
Day 5 – Pull Focus
| Exercise | Sets | Reps |
| Barbell Deadlift | 4 | 5-8 |
| Pull up | 3 | 6-10 |
| dumbbell row | 3 | 8-12 |
| Rope Bicep Curls | 3 | 12-15 |
| Face Pull | 3 | 12-15 |
| Barbell Shrug | 4 | 12-15 |
| Barbell Drag Curl | 3 | 10-12 |
| Dumbbell Upright Row | 3 | 10-12 |
| Rear Delt Machine Flys | 3 | 10-12 |
| cat cow | 3 | 15-20 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Superman exercise | 3 | 12-15 |
