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    Workout Plans For Body Recomposition

    Uploaded by

    mparshwal3

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Workout Plans For Body Recomposition

    Uploaded by

    mparshwal3
    6 views3 pages

    Original Title

    Workout Plans for Body Recomposition

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    6 views3 pages

    Workout Plans For Body Recomposition

    Uploaded by

    mparshwal3

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Workout Plans for Body

    Recomposition
    Status Not started

    Tags

    Here are two sample workout plans for body composition, one based on the
    Push-Pull-Legs (PPL) split and the other on a Full Body routine.

    Both plans incorporate weight training and cardio, and include active recovery on rest
    days through activities like walking, running, and sports. Step counting is also
    encouraged for additional activity.

    Push-Pull-Legs (PPL) Workout Plan:


    Day 1: Push (Chest, Shoulders, Triceps)

    1. Barbell Bench Press: 4 sets x 8-10 reps

    2. Overhead Press (Dumbbells or Barbell): 4 sets x 10-12 reps

    3. Tricep Dips: 3 sets x 12-15 reps

    4. Incline Dumbbell Flyes: 3 sets x 12 reps

    5. Lateral Raises: 3 sets x 15 reps

    Day 2: Pull (Back, Biceps)

    1. Deadlifts: 4 sets x 6-8 reps

    2. Pull-Ups or Lat Pulldowns: 4 sets x 10-12 reps

    3. Barbell Rows: 3 sets x 10-12 reps

    4. Face Pulls: 3 sets x 15 reps

    5. Barbell or Dumbbell Curls: 3 sets x 12 reps

    Day 3: Legs (Quads, Hamstrings, Calves)

    Workout Plans for Body Recomposition 1


    1. Squats: 4 sets x 8-10 reps

    2. Leg Press: 4 sets x 12-15 reps

    3. Romanian Deadlifts: 3 sets x 12 reps

    4. Calf Raises: 4 sets x 15-20 reps

    5. Leg Extensions: 3 sets x 15 reps

    Day 4: Cardio and Active Recovery

    30-45 minutes of moderate-intensity cardio (running, cycling, or elliptical).

    Active recovery through walking or engaging in a sport.

    Day 5: Repeat Cycle

    Full Body Workout Plan:


    Day 1: Full Body

    1. Squats: 4 sets x 8-10 reps

    2. Barbell Bench Press: 4 sets x 8-10 reps

    3. Bent Over Rows: 3 sets x 12 reps

    4. Overhead Press: 3 sets x 12 reps

    5. Tricep Dips: 3 sets x 12-15 reps

    6. Bicep Curls: 3 sets x 12 reps

    7. Planks: 3 sets x 30-60 seconds

    Day 2: Cardio and Active Recovery

    30-45 minutes of moderate-intensity cardio.

    Active recovery through walking or engaging in a sport.

    Day 3: Full Body

    1. Deadlifts: 4 sets x 6-8 reps

    2. Pull-Ups or Lat Pulldowns: 4 sets x 10-12 reps

    Workout Plans for Body Recomposition 2


    3. Leg Press: 4 sets x 12-15 reps

    4. Face Pulls: 3 sets x 15 reps

    5. Calf Raises: 4 sets x 15-20 reps

    6. Planks: 3 sets x 30-60 seconds

    Day 4: Cardio and Active Recovery

    30-45 minutes of moderate-intensity cardio.

    Active recovery through walking or engaging in a sport.

    Day 5: Repeat Cycle

    Notes:
    Remember to warm-up before each workout and adjust weights based on your strength
    and experience level.
    Include flexibility exercises and cool down into your routine and listen to your body and
    rest when needed. Also, incorporating step counting and aiming for at least 10,000
    steps on rest and active recovery days can provide an extra boost to your calorie
    burning goals.

    Workout Plans for Body Recomposition 3

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