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Body Recomposition 2 Day Split

By Melvyn Yeo

Experience
Beginner (1-2 years)
Time
42 minutes/day | 2 days/week | 4 weeks
Good for
Build Muscle, Fat Loss, Lose Weight
Equipment
Box, Cable, Dumbbell, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

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.
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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

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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Circuit
Elevated Front-Foot Barbell Split Squat demonstrationPlay Elevated Front-Foot Barbell Split Squat demonstration
1A. Elevated Front-Foot Barbell Split Squat
2 - 3 sets, 12 - 15 reps, (rest 60s)
Start with the non dominant leg first, if one is a right handed the left leg being elevated and for left handed right leg to start. Start with one leg and move the upper body exercise to give the legs and grip rest. After one leg move to dumbbell press before moving back to dominant leg.
Show Alternative Exercises
Incline Dumbbell Press▶
1B. Incline Dumbbell Press
2 - 3 sets, 12 - 15 reps, (rest 60s)
Neutral grip palms facing one another
Show Alternative Exercises
Circuit
Hyperextension demonstrationPlay Hyperextension demonstration
2A. Hyperextension
2 - 3 sets, 12 - 15s, (rest 60s)
Show Alternative Exercises
Neutral Close Grip Lat Pull Down demonstrationPlay Neutral Close Grip Lat Pull Down demonstration
2B. Neutral Close Grip Lat Pull Down
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Face Pull demonstrationPlay Face Pull demonstration
3A. Face Pull
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3B. Standing Dumbbell Biceps Curl
2 - 3 sets, 12 - 15 reps, (rest 60s)
Palms facing forward
Show Alternative Exercises
Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
3C. Dumbbell Incline Triceps Extension
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Workout 2

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Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
1A. Goblet Squat
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row▶
1B. Seated Cable Row
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2A. Lying Leg Curls
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Machine Shoulder (Military) Press▶
2B. Seated Machine Shoulder (Military) Press
2 - 3 sets, 12 - 15 reps, (rest 60s)
Dumbbell shoulder press if there isn't a machine, palms facing one another.
Show Alternative Exercises
Circuit
Alternate Seated Hammer Curl▶
3A. Alternate Seated Hammer Curl
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3B. Cable Tricep Extension
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
3C. Dumbbell Lateral Raise
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/26/2018, UTC


Last Updated: 9/12/2020, UTC

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