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Strenght and recomposition
General
Intermediate
Machine strength
Plan Details
The Strenght and recomposition routine by xJt is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Focusing on gaining strenght and lean muscle while losing fat. Designed for teen agers because of their hormones that give them the ability to recomp and gain strenght.
Routine detail
Mon
Lower body
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Clean Deadlift
4 Sets x 3 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Bridge
3 Sets
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Tue
Upper body focusing on Chest
Est. 41 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Machine Fly
3 Sets x 7 Reps
Machine Reverse Fly
3 Sets x 7 Reps
Dumbbell Lateral Raise
2 Sets x 7 Reps
Thu
Lower body with back
Est. 46 min
6 exercises
Barbell Squat
4 Sets x 3 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Hack Squat
3 Sets x 7 Reps
Barbell Row
3 Sets x 7 Reps
Barbell Bent-Over Row
3 Sets x 7 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Fri
Upper body focusing on Shoulders
Est. 43 min
6 exercises
Barbell Shoulder Press
4 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Sat
Lower body
Est. 43 min
6 exercises
Barbell Clean Deadlift
4 Sets x 3 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Bridge
3 Sets
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
2 Sets x 7 Reps
