Hero’s Journey: 90-Day Ultimate Body Recomposition : Phase 2
WORKOUT SUMMARY
Main Goal
Workout Type
Fitness Level
Program Duration
Days Per Week
Time Per Workout
Equipment Required
Target Gender
A 4-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 2
Day 1 – Full Body HIIT
| Exercise | Sets | Reps |
| Bodyweight hip thrust | 3 | 12-15 |
| Lever Deadlift | 3 | 8-10 |
| dumbbell renegade row | 3 | 6-10 |
| Power lunge | 3 | 8-10 per leg |
| Dumbbell Push Press | 3 | 10-12 |
| Cable Front Squat | 3 | 8-10 |
| Jump Rope | 3 | 30-60 seconds |
| Push Up Plus | 3 | 8-12 |
| High Knee Skips_Cardio | 3 | 30 seconds |
| Superman exercise | 3 | 12-15 |
| Standing Toe Flexor Stretch | 3 | Hold 30 sec |
| Bird Dog | 3 | 12-15 |
Day 2 – Glutes & Core Burn
| Exercise | Sets | Reps |
| Barbell Hip Thrust | 3 | 12-15 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| Glute Bridge | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
| Ab Roller Crunch | 3 | 15 |
| Floor Hyperextension | 3 | 12-15 |
| Bicycle Crunch | 3 | 15--20 |
| Russian Twist | 3 | 20 |
| Shoulder Tap Push up | 3 | 12-15 |
Day 3 – Recovery & Core Stability
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| seated back extension | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Bow Yoga Pose | 3 | 20-30 sec |
| Dhanurasana Rocking Bow Pose | 3 | 20-30 sec |
| Rolling Like a Ball crab | 3 | 10-15 |
| Bird Dog | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Kneeling T Spine Rotation | 3 | 10 |
| Superman exercise | 3 | 12-15 |
| Plank | 3 | 1 |
Day 4 – Push Circuit
| Exercise | Sets | Reps |
| Barbell Shoulder Press | 4 | 8-10 |
| Incline Dumbbell Press | 3 | 6-10 |
| Arnold Press | 3 | 10-12 |
| Cable Rope Overhead Triceps Extension | 3 | 10-12 |
| Push Up with Rotation | 3 | 12 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Dumbbell Front Raise | 3 | 10-12 |
| Resistance Band Pull Apart | 3 | 12-15 |
| Face Pull | 3 | 12-15 |
| Crunch With Leg Raise | 3 | 12 |
| Bench Pike Push up | 3 | 8-12 |
| Plank | 3 | 1 |
| Standing Toe Touches | 3 | 15-20 sec |
Day 5 – Pull Circuit
| Exercise | Sets | Reps |
| Barbell Deadlift | 4 | 5-8 |
| Reverse grip Pull up | 3 | 10-12 |
| dumbbell row | 3 | 8-12 |
| Seated Biceps Curl | 3 | 10-12 |
| Dumbbell Scott Hammer Curl | 3 | 10-12 |
| Cross Cable Face Pull | 3 | 12-15 |
| Dumbbell Shrug | 3 | 12-15 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Superman exercise | 3 | 12-15 |
| Ab Roller Crunch | 3 | 15 |
| Bird Dog | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
Day 6 – HIIT + Abs
| Exercise | Sets | Reps |
| Barbell Hip Thrust | 3 | 12-15 |
| Jumping jack | 3 | 30 seconds |
| Jump Rope | 3 | 30-60 seconds |
| Kettlebell Swings | 3 | 12-15 |
| Russian Twist | 3 | 20 |
| Hanging Side Knee Raises | 3 | 12 |
| Mountain Climber | 3 | 20 |
| Plank | 3 | 1 |
| Floor Hyperextension | 3 | 12-15 |
| cat cow | 3 | 15-20 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Supine Spinal Twist | 3 | 15-30 sec |
