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Full Body Recomposition (Back Emphasis) & Fat Loss Program
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The Full Body Recomposition (Back Emphasis) & Fat Loss Program routine by davidgabrielofficial is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Goal: Lose fat, build a stronger back, maintain muscle, improve balance. Execution Rules: Most exercises ? 1-2 RIR (stop before failure) Marked exercises ? push hard (0-1 RIR) Focus on progression every week (more reps or weight) Priorities: 1. Back development (main focus) 2. Fat loss (via diet + consistency) 3. Maintain chest & arms (do NOT overtrain them)
Routine detail
Day 1
Posterior Chain 40% / Back 30% Legs 15%/ Core 10% Shoulders 5%
Est. 171 min
9 exercises
Elliptical Training
1 Set
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 6 Reps
Side Plank
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Back 40% / Glutes 25% / Legs 15% / Chest 10%/ Core 10%
Est. 120 min
9 exercises
Elliptical Training
1 Set
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dead Bug
3 Sets x 12 Reps
Day 3
Back 35% / Legs 30% / Chest 15% / Core 10% Other 10%
Est. 114 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Elliptical Training
1 Set
