Workout Plans for Body

Recomposition
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Here are two sample workout plans for body composition, one based on the
Push-Pull-Legs (PPL) split and the other on a Full Body routine.

Both plans incorporate weight training and cardio, and include active recovery on rest
days through activities like walking, running, and sports. Step counting is also
encouraged for additional activity.

Push-Pull-Legs (PPL) Workout Plan:

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press: 4 sets x 8-10 reps

2. Overhead Press (Dumbbells or Barbell): 4 sets x 10-12 reps

3. Tricep Dips: 3 sets x 12-15 reps

4. Incline Dumbbell Flyes: 3 sets x 12 reps

5. Lateral Raises: 3 sets x 15 reps

Day 2: Pull (Back, Biceps)

1. Deadlifts: 4 sets x 6-8 reps

2. Pull-Ups or Lat Pulldowns: 4 sets x 10-12 reps

3. Barbell Rows: 3 sets x 10-12 reps

4. Face Pulls: 3 sets x 15 reps

5. Barbell or Dumbbell Curls: 3 sets x 12 reps

Day 3: Legs (Quads, Hamstrings, Calves)

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 1. Squats: 4 sets x 8-10 reps

2. Leg Press: 4 sets x 12-15 reps

3. Romanian Deadlifts: 3 sets x 12 reps

4. Calf Raises: 4 sets x 15-20 reps

5. Leg Extensions: 3 sets x 15 reps

Day 4: Cardio and Active Recovery

30-45 minutes of moderate-intensity cardio (running, cycling, or elliptical).

Active recovery through walking or engaging in a sport.

Day 5: Repeat Cycle

Full Body Workout Plan:

Day 1: Full Body

1. Squats: 4 sets x 8-10 reps

2. Barbell Bench Press: 4 sets x 8-10 reps

3. Bent Over Rows: 3 sets x 12 reps

4. Overhead Press: 3 sets x 12 reps

5. Tricep Dips: 3 sets x 12-15 reps

6. Bicep Curls: 3 sets x 12 reps

7. Planks: 3 sets x 30-60 seconds

Day 2: Cardio and Active Recovery

30-45 minutes of moderate-intensity cardio.

Active recovery through walking or engaging in a sport.

Day 3: Full Body

1. Deadlifts: 4 sets x 6-8 reps

2. Pull-Ups or Lat Pulldowns: 4 sets x 10-12 reps

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 3. Leg Press: 4 sets x 12-15 reps

4. Face Pulls: 3 sets x 15 reps

5. Calf Raises: 4 sets x 15-20 reps

6. Planks: 3 sets x 30-60 seconds

Day 4: Cardio and Active Recovery

30-45 minutes of moderate-intensity cardio.

Active recovery through walking or engaging in a sport.

Day 5: Repeat Cycle

Notes:
Remember to warm-up before each workout and adjust weights based on your strength
and experience level.
Include flexibility exercises and cool down into your routine and listen to your body and
rest when needed. Also, incorporating step counting and aiming for at least 10,000
steps on rest and active recovery days can provide an extra boost to your calorie
burning goals.

Workout Plans for Body Recomposition 3