Body Recomposition 2 Day Split

Google Sheet Workout Export

By Melvyn Yeo

Experience Intermediate (2-3 years)
Time 27 minutes/day | 2 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

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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Description

Week 1 Overview

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 2-3 rounds

Rest 60s between rounds

1A.Elevated Front-Foot Barbell Split Squat

See Exercise Notes

2-3 rounds12-15 reps0s
1B.Incline Dumbbell Press

See Exercise Notes

2-3 rounds12-15 reps60s

Circuit #2 - 2-3 rounds

Rest 60s between rounds

2A.Hyperextension
2-3 rounds12-15s0s
2B.Neutral Close Grip Lat Pull Down
2-3 rounds12-15 reps60s

Circuit #3 - 2-3 rounds

Rest 60s between rounds

3A.Face Pull
2-3 rounds12-15 reps0s
3B.Standing Dumbbell Biceps Curl

See Exercise Notes

2-3 rounds12-15 reps0s
3C.Dumbbell Incline Triceps Extension
2-3 rounds12-15 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 2-3 rounds

Rest 60s between rounds

1A.Goblet Squat
2-3 rounds12-15 reps0s
1B.Seated Cable Row
2-3 rounds12-15 reps60s

Circuit #2 - 2-3 rounds

Rest 60s between rounds

2A.Lying Leg Curls
2-3 rounds12-15 reps0s
2B.Seated Machine Shoulder (Military) Press

See Exercise Notes

2-3 rounds12-15 reps60s

Circuit #3 - 2-3 rounds

Rest 60s between rounds

3A.Alternate Seated Hammer Curl
2-3 rounds12-15 reps0s
3B.Cable Tricep Extension
2-3 rounds12-15 reps0s
3C.Dumbbell Lateral Raise
2-3 rounds12-15 reps60s

Date Created: 12/26/2018, UTC


Last Updated: 9/12/2020, UTC





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