Precision Full-Body Mastery

This program is specifically designed for someone with:
	•	Good experience and strength.
	•	The goal of long-term body recomposition and functional fitness.
	•	A willingness to push to failure safely while balancing recovery.	

1.	Shed Body Fat and Visceral Fat:
	•	Incorporates steady-state cardio and moderate-intensity resistance training to maximize fat burning.
	•	Designed to enhance metabolism through progressive overload and active recovery.
	2.	Define Muscles:
	•	Includes a variety of full-body strength exercises to sculpt and enhance muscle definition.
	•	Focuses on isolation movements, resistance bands, and higher-rep ranges for targeted toning.
	3.	Build Strength:
	•	Combines compound lifts and progressive resistance training to improve overall strength.
	•	Encourages reaching failure safely in key movements to stimulate muscle growth and power.
	4.	Enhance Overall Fitness:
	•	Balances functional strength, endurance, and mobility for sustainable, long-term progress.
	•	Ensures recovery and reduces injury risk with active recovery and mobility work.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Resistance Band Push-Ups

Resistance Band Deadlifts

Lateral Band Walks

Glute Bridges With Resistance Band

Steady-State Cardio

Bands & Steady-State Cardio

Push-Up Variations (Incline Or Weighted)

Plank With Resistance Band Rows

Conditioning & Bands

Bench Press (Dumbbell)

Dumbbell Row

Goblet Squat

Tricep Extension (Dumbbell)

Plank with Shoulder Taps

Full-Body Strength (Moderate I

Dumbbell Thrusters

Chest Supported Row (Dumbbell)

Split Squat (Dumbbell)

Push-Up To Resistance Band Row

Mountain Climber

Full-Body Power (Controlled Ex

Resistance Band Stretching

Glute Bridge (Bodyweight)

Plank With Leg Lifts

Low-Intensity Cardio

Recovery & Mobility

Single Arm Row (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Band Face Pull

Plank (Weighted)

Heavy Full-Body Strength

Light Stretching

Dead Bug

Side Planks With Band Resistance

Cardio

Active Recovery & Core

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