Free personalized workout plan

Body Recomposition 2 Day Split

By Melvyn Yeo

Beginner (1-2 years)
42 minutes/day | 2 days/week | 4 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss,
Box, Cable, Dumbbell, Machine

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

Week 1

Circuit1A. Elevated Front-Foot Barbell Split Squat
Elevated Front-Foot Barbell Split Squat demonstrationPlay Elevated Front-Foot Barbell Split Squat demonstration

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.
2 - 312 - 1560s
1B. Incline Dumbbell Press
Incline Dumbbell Press

Neutral grip palms facing one another
2 - 312 - 1560s
Circuit2A. Hyperextension
Hyperextension demonstrationPlay Hyperextension demonstration
2 - 312 - 1560s
2B. Neutral Close Grip Lat Pull Down
Neutral Close Grip Lat Pull Down demonstrationPlay Neutral Close Grip Lat Pull Down demonstration
2 - 312 - 1560s
Circuit3A. Face Pull
Face Pull demonstrationPlay Face Pull demonstration
2 - 312 - 1560s
3B. Standing Dumbbell Biceps Curl
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration

Palms facing forward
2 - 312 - 1560s
3C. Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
2 - 312 - 1560s

Workout 2

Scroll to top

Circuit1A. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration
2 - 312 - 1560s
1B. Seated Cable Row
Seated Cable Row
2 - 312 - 1560s
Circuit2A. Lying Leg Curls
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
2 - 312 - 1560s
2B. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press

Dumbbell shoulder press if there isn't a machine, palms facing one another.
2 - 312 - 1560s
Circuit3A. Alternate Seated Hammer Curl
Alternate Seated Hammer Curl
2 - 312 - 1560s
3B. Cable Tricep Extension
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
2 - 312 - 1560s
3C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 312 - 1560s

Date Created: 12/26/2018, UTC

Last Updated: 9/12/2020, UTC

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