Body Recomposition 2 Day Split

By Melvyn Yeo

	Intermediate (2-3 years)
	27 minutes/day \| 2 days/week \| 4 weeks
	Build Muscle, Fat Loss, Lose Weight
	Barbell, Box, 2 x Dumbbell, Incline Bench, Back Hyperextension Bench, Lat Pulldown Cable Machine, Triangle Lat/Low Row Attachment, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 1 x Dumbbell, Row Cable Machine, Flat Bench, Lying Leg Curl Machine, Shoulder Press Machine, Vertical Bench, Rope Cable Machine, Straight Bar Attachment Show More

Average Exertion

Average Cardio Intensity

Workout Description

This 2 day workout is great for new trainees or more advanced trainees who want to maximise their training time in the gym, and complete a fat loss and muscle building phase to achieve their body recomposition goals.

The Body Recomposition System

My Body Recomposition method will help you burn fat and build lean muscle by focusing on compound full body lifts through the workout .

The workout will be a pairing of an upper body with lower body exercises and 3 sets of exercises with repetition ranges of 12-15 with rest times under a minute to promote incomplete recovery for the fat loss effect and muscle building effect.

Body Recomposition Notes

Exercises can be done using machines or free weights, stay with the same variable and limit constantly changing variables between machines for free weights.
The goal is to progress once being able to complete 15 repetitions, which is the increment in weight.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Workout 2

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Elevated Front-Foot Barbell Split Squat See Exercise Notes	2-3 rounds	12-15 reps	0s
1B.Incline Dumbbell Press See Exercise Notes	2-3 rounds	12-15 reps	60s
Circuit #2 - 2-3 rounds Rest 60s between rounds
2A.Hyperextension	2-3 rounds	12-15s	0s
2B.Neutral Close Grip Lat Pull Down	2-3 rounds	12-15 reps	60s
Circuit #3 - 2-3 rounds Rest 60s between rounds
3A.Face Pull	2-3 rounds	12-15 reps	0s
3B.Standing Dumbbell Biceps Curl See Exercise Notes	2-3 rounds	12-15 reps	0s
3C.Dumbbell Incline Triceps Extension	2-3 rounds	12-15 reps	60s

Day 2 - Workout 2

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Exercise	Sets	Reps	Rest
Circuit #1 - 2-3 rounds Rest 60s between rounds
1A.Goblet Squat	2-3 rounds	12-15 reps	0s
1B.Seated Cable Row	2-3 rounds	12-15 reps	60s
Circuit #2 - 2-3 rounds Rest 60s between rounds
2A.Lying Leg Curls	2-3 rounds	12-15 reps	0s
2B.Seated Machine Shoulder (Military) Press See Exercise Notes	2-3 rounds	12-15 reps	60s
Circuit #3 - 2-3 rounds Rest 60s between rounds
3A.Alternate Seated Hammer Curl	2-3 rounds	12-15 reps	0s
3B.Cable Tricep Extension	2-3 rounds	12-15 reps	0s
3C.Dumbbell Lateral Raise	2-3 rounds	12-15 reps	60s

Date Created: 12/26/2018, UTC

Last Updated: 9/12/2020, UTC

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