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Body recomposition Plan
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Body recomposition Plan routine by marjoriesofia is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
body recomposition: lose fat & gain weight at the same time, eat 400kcal of protein on top of your maintenance intake, this will help you to lose fat.
Routine detail
Day 1
Legs
Est. 41 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Kettlebell Thruster
3 Sets x 12 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Mountain Climber
3 Sets x 20 Reps
Treadmill Running
2 Sets
Day 2
shoulders, chest
Est. 40 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Jump Rope
1 Set
Day 3
legs 2
Est. 47 min
7 exercises
Barbell Hip Thrust
3 Sets x 12 Reps
Kettlebell Sumo High Pull
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Step Machine
3 Sets
Day 4
back & biceps
Est. 47 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Indoor Cycling
2 Sets
