Ryan Wortman Recomp program
General
Intermediate
Machine strength
Plan Details
The Ryan Wortman Recomp program routine by Coleman625 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
back and bicep
Est. 63 min
6 exercises
Barbell Rack Pull
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Pullover
7 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Zottman Curl
7 Sets x 12 Reps
Day 2
chest and tris
Est. 77 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Fly
7 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
7 Sets x 12 Reps
Day 3
Shoulders calves and abs
Est. 37 min
3 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Cable Lateral Raise
7 Sets x 20 Reps
Day 4
Legs
Est. 64 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
7 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
7 Sets x 15 Reps
