Recomp Workout Plan (Maybe?)
thop83
Posts: 47 Member
Lately I've been going to the gym with my brother and a friend and have been following our own homemade routine. Lately, I've been reading that people are suggesting to pick a routine that is known to work and there is proof of such claims. I've been thinking on this and though I want to recomp, I would like to build some mass as well. I'm eating at maintenance each day and have found the following workout to try. To the recomp professionals out there, would this be a decent routine to follow or would it matter enough for me to change from my routine:
Monday:
Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Tuesday:
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.
Wednesday:
Rest
Thursday:
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.
Friday:
Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.
Weekend:
Rest
NOTES: Same weight for each rep for each set. Going up in weight after all 3 sets are in the range of the workout being done.
Monday:
Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.
Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Tuesday:
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.
Wednesday:
Rest
Thursday:
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.
Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.
Friday:
Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.
Weekend:
Rest
NOTES: Same weight for each rep for each set. Going up in weight after all 3 sets are in the range of the workout being done.
0
Replies
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where did you get this workout routine from? Are you new to lifting?
check out the below sticky on recomp:
Recomposition:
http://community.myfitnesspal.com/en/discussion/comment/33125652#Comment_33125652
0 -
where did you get this workout routine from? Are you new to lifting?
check out the below sticky on recomp:
Recomposition:
http://community.myfitnesspal.com/en/discussion/comment/33125652#Comment_33125652
I've read the entire thread actually and no, I have been lifting for about 3 years now. Only recently got into the act of counting out calories and eating at maintenance.0 -
hoppertaylor wrote: »where did you get this workout routine from? Are you new to lifting?
check out the below sticky on recomp:
Recomposition:
http://community.myfitnesspal.com/en/discussion/comment/33125652#Comment_33125652
I've read the entire thread actually and no, I have been lifting for about 3 years now. Only recently got into the act of counting out calories and eating at maintenance.
I would suggest find a lifting routine that is designed by a pro and is structured, rather then trying to design one on your own ..
wendlers, ice cream fitness, etc,...0 -
hoppertaylor wrote: »where did you get this workout routine from? Are you new to lifting?
check out the below sticky on recomp:
Recomposition:
http://community.myfitnesspal.com/en/discussion/comment/33125652#Comment_33125652
I've read the entire thread actually and no, I have been lifting for about 3 years now. Only recently got into the act of counting out calories and eating at maintenance.
I would suggest find a lifting routine that is designed by a pro and is structured, rather then trying to design one on your own ..
wendlers, ice cream fitness, etc,...
Not sure if the one above is considered "by a pro" but it can be found:
http://www.aworkoutroutine.com/the-muscle-building-workout-routine/
My current workout plan (made by myself, brother, and friend) is as follows, and I can give the details of each day as well if needed:
Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Rest
Thursday: Shoulders
Friday: Legs
Weekend: Rest0 -
hoppertaylor wrote: »hoppertaylor wrote: »where did you get this workout routine from? Are you new to lifting?
check out the below sticky on recomp:
Recomposition:
http://community.myfitnesspal.com/en/discussion/comment/33125652#Comment_33125652
I've read the entire thread actually and no, I have been lifting for about 3 years now. Only recently got into the act of counting out calories and eating at maintenance.
I would suggest find a lifting routine that is designed by a pro and is structured, rather then trying to design one on your own ..
wendlers, ice cream fitness, etc,...
Not sure if the one above is considered "by a pro" but it can be found:
http://www.aworkoutroutine.com/the-muscle-building-workout-routine/
My current workout plan (made by myself, brother, and friend) is as follows, and I can give the details of each day as well if needed:
Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Rest
Thursday: Shoulders
Friday: Legs
Weekend: Rest
got ya...
sounds like a decent program with progressive overload built into it.
The one thing I did notice is that there are no deadlifts....0 -
hoppertaylor wrote: »hoppertaylor wrote: »where did you get this workout routine from? Are you new to lifting?
check out the below sticky on recomp:
Recomposition:
http://community.myfitnesspal.com/en/discussion/comment/33125652#Comment_33125652
I've read the entire thread actually and no, I have been lifting for about 3 years now. Only recently got into the act of counting out calories and eating at maintenance.
I would suggest find a lifting routine that is designed by a pro and is structured, rather then trying to design one on your own ..
wendlers, ice cream fitness, etc,...
Not sure if the one above is considered "by a pro" but it can be found:
http://www.aworkoutroutine.com/the-muscle-building-workout-routine/
My current workout plan (made by myself, brother, and friend) is as follows, and I can give the details of each day as well if needed:
Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Rest
Thursday: Shoulders
Friday: Legs
Weekend: Rest
got ya...
sounds like a decent program with progressive overload built into it.
The one thing I did notice is that there are no deadlifts....
In my current plan or the one from the website?0 -
hoppertaylor wrote: »hoppertaylor wrote: »hoppertaylor wrote: »where did you get this workout routine from? Are you new to lifting?
check out the below sticky on recomp:
Recomposition:
http://community.myfitnesspal.com/en/discussion/comment/33125652#Comment_33125652
I've read the entire thread actually and no, I have been lifting for about 3 years now. Only recently got into the act of counting out calories and eating at maintenance.
I would suggest find a lifting routine that is designed by a pro and is structured, rather then trying to design one on your own ..
wendlers, ice cream fitness, etc,...
Not sure if the one above is considered "by a pro" but it can be found:
http://www.aworkoutroutine.com/the-muscle-building-workout-routine/
My current workout plan (made by myself, brother, and friend) is as follows, and I can give the details of each day as well if needed:
Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Rest
Thursday: Shoulders
Friday: Legs
Weekend: Rest
got ya...
sounds like a decent program with progressive overload built into it.
The one thing I did notice is that there are no deadlifts....
In my current plan or the one from the website?
I meant the one from the website.
sorry...
0 -
It's your typical 4-day Hypertrophy split. It's decent for a recomp. If you're sole purpose is to change the way your body looks then this is a good program to follow. Don't over think it.
In my opinion - a 3-day/week full-body plan is what I prefer. Here's the program I'm currently running during my bulk. It can be used as a recomp plan. It's just meat & potatoes of wanting to look good.
http://content.tigerfitness.com/juggernaut-fitness-linear-hypertrophy-program/
0 -
OP - I run this program and like it...https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html0
-
hoppertaylor wrote: »hoppertaylor wrote: »hoppertaylor wrote: »where did you get this workout routine from? Are you new to lifting?
check out the below sticky on recomp:
Recomposition:
http://community.myfitnesspal.com/en/discussion/comment/33125652#Comment_33125652
I've read the entire thread actually and no, I have been lifting for about 3 years now. Only recently got into the act of counting out calories and eating at maintenance.
I would suggest find a lifting routine that is designed by a pro and is structured, rather then trying to design one on your own ..
wendlers, ice cream fitness, etc,...
Not sure if the one above is considered "by a pro" but it can be found:
http://www.aworkoutroutine.com/the-muscle-building-workout-routine/
My current workout plan (made by myself, brother, and friend) is as follows, and I can give the details of each day as well if needed:
Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Rest
Thursday: Shoulders
Friday: Legs
Weekend: Rest
got ya...
sounds like a decent program with progressive overload built into it.
The one thing I did notice is that there are no deadlifts....
In my current plan or the one from the website?
I meant the one from the website.
sorry...
No worries mate. I do plan on doing the Romanian deadlift with that workout if I choose to do it.It's your typical 4-day Hypertrophy split. It's decent for a recomp. If you're sole purpose is to change the way your body looks then this is a good program to follow. Don't over think it.
In my opinion - a 3-day/week full-body plan is what I prefer. Here's the program I'm currently running during my bulk. It can be used as a recomp plan. It's just meat & potatoes of wanting to look good.
http://content.tigerfitness.com/juggernaut-fitness-linear-hypertrophy-program/
I'll look into that also, thank you for the input!0 -
OP - I run this program and like it...https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
That duck face though......lmao!!! Barbell curls with 10lb rubber plates looks so badass too.....lulz.......
Nick - if the OP simply wants to look good and isn't worried about building strength then they don't need a 5 rep scheme. A basic hypertrophy based plan with progressive overload will get them stronger over time too.....0 -
OP - I run this program and like it...https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
Thank you for this!0 -
OP - I run this program and like it...https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
That duck face though......lmao!!! Barbell curls with 10lb rubber plates looks so badass too.....lulz.......
Nick - if the OP simply wants to look good and isn't worried about building strength then they don't need a 5 rep scheme. A basic hypertrophy based plan with progressive overload will get them stronger over time too.....
LOL ...
true..I was just tossing it out there as something OP might want to consider..0 -
This content has been removed.
-
OP - I run this program and like it...https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
That duck face though......lmao!!! Barbell curls with 10lb rubber plates looks so badass too.....lulz.......
Nick - if the OP simply wants to look good and isn't worried about building strength then they don't need a 5 rep scheme. A basic hypertrophy based plan with progressive overload will get them stronger over time too.....
LOL ...
true..I was just tossing it out there as something OP might want to consider..
Variety - the spice of life!!!!
Dude looks like Dolph Lundgren's love child.........LULZ 0 -
This content has been removed.
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asflatasapancake wrote: »OP - I run this program and like it...https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
That duck face though......lmao!!! Barbell curls with 10lb rubber plates looks so badass too.....lulz.......
Nick - if the OP simply wants to look good and isn't worried about building strength then they don't need a 5 rep scheme. A basic hypertrophy based plan with progressive overload will get them stronger over time too.....
LOL ...
true..I was just tossing it out there as something OP might want to consider..
Variety - the spice of life!!!! Dude looks like Dolph Lundgren's love child.........LULZ
I prefer the spice melange.
stole dis
DA UNIVERSE
to the OP:
uhh that routine looks complicated as *kitten* and only appropriate for a bodybuilder, if even appropriate for anyone at all
if you are new then ignore your friend and get on a program like Starting Strength0 -
Yoooo BROOOO.....not everyone needs to hop on SS if they are new to lifting......just sayin'
0 -
asflatasapancake wrote: »OP - I run this program and like it...https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
That duck face though......lmao!!! Barbell curls with 10lb rubber plates looks so badass too.....lulz.......
Nick - if the OP simply wants to look good and isn't worried about building strength then they don't need a 5 rep scheme. A basic hypertrophy based plan with progressive overload will get them stronger over time too.....
LOL ...
true..I was just tossing it out there as something OP might want to consider..
Variety - the spice of life!!!! Dude looks like Dolph Lundgren's love child.........LULZ
I prefer the spice melange.
stole dis
DA UNIVERSE
to the OP:
uhh that routine looks complicated as *kitten* and only appropriate for a bodybuilder, if even appropriate for anyone at all
if you are new then ignore your friend and get on a program like Starting Strength
Pretty sure OP said they aren't new to lifting.0 -
_incogNEATo_ wrote: »asflatasapancake wrote: »OP - I run this program and like it...https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
That duck face though......lmao!!! Barbell curls with 10lb rubber plates looks so badass too.....lulz.......
Nick - if the OP simply wants to look good and isn't worried about building strength then they don't need a 5 rep scheme. A basic hypertrophy based plan with progressive overload will get them stronger over time too.....
LOL ...
true..I was just tossing it out there as something OP might want to consider..
Variety - the spice of life!!!! Dude looks like Dolph Lundgren's love child.........LULZ
I prefer the spice melange.
stole dis
DA UNIVERSE
to the OP:
uhh that routine looks complicated as *kitten* and only appropriate for a bodybuilder, if even appropriate for anyone at all
if you are new then ignore your friend and get on a program like Starting Strength
Pretty sure OP said they aren't new to lifting.
Soooooo...what's your HELPFUL addition to this thread then????
-2 -
Helping the user I quoted to know that OP is not new to lifting. Next question?0
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_incogNEATo_ wrote: »Helping the user I quoted to know that OP is not new to lifting. Next question?
Per community guidelines; if you have nothing helpful to add to the OP, please move along.
So, what do you have to help the OP?
-2 -
_incogNEATo_ wrote: »Helping the user I quoted to know that OP is not new to lifting. Next question?
Per community guidelines; if you have nothing helpful to add to the OP, please move along.
So, what do you have to help the OP?
I'm helping reassert the fact that OP is not new to lifting. Next question?0 -
_incogNEATo_ wrote: »_incogNEATo_ wrote: »Helping the user I quoted to know that OP is not new to lifting. Next question?
Per community guidelines; if you have nothing helpful to add to the OP, please move along.
So, what do you have to help the OP?
I'm helping reassert the fact that OP is not new to lifting. Next question?
I guess I wasn't aware OP suffered from memory loss.......
-2 -
_incogNEATo_ wrote: »_incogNEATo_ wrote: »Helping the user I quoted to know that OP is not new to lifting. Next question?
Per community guidelines; if you have nothing helpful to add to the OP, please move along.
So, what do you have to help the OP?
I'm helping reassert the fact that OP is not new to lifting. Next question?
I guess I wasn't aware OP suffered from memory loss.......
I don't get it?0 -
_incogNEATo_ wrote: »_incogNEATo_ wrote: »_incogNEATo_ wrote: »Helping the user I quoted to know that OP is not new to lifting. Next question?
Per community guidelines; if you have nothing helpful to add to the OP, please move along.
So, what do you have to help the OP?
I'm helping reassert the fact that OP is not new to lifting. Next question?
I guess I wasn't aware OP suffered from memory loss.......
I don't get it?
I've asked you what you have to help the OP, you keep saying that he isn't a beginner lifter....... I'm quite certain that doesn't help the OP, unless he suffers from memory loss........
He was asking for a lifting plan that would help him while doing a recomp.-2 -
So where is banter back and forth between you and I, gifs, and memes playing a role in helping OP either?
Are you saying it doesn't help the OP by clarifying to other users what the OP has already mentioned? Less confusion = better suggestions, no?0 -
_incogNEATo_ wrote: »So where is banter back and forth between you and I, gifs, and memes playing a role in helping OP either?
Are you saying it doesn't help the OP by clarifying to other users what the OP has already mentioned? Less confusion = better suggestions, no?
He's already been given multiple lifting programs that directly and/or indirectly will help his specific goal. Your post was not needed. Just my opinion......
-2 -
_incogNEATo_ wrote: »So where is banter back and forth between you and I, gifs, and memes playing a role in helping OP either?
Are you saying it doesn't help the OP by clarifying to other users what the OP has already mentioned? Less confusion = better suggestions, no?
He's already been given multiple lifting programs that directly and/or indirectly will help his specific goal. Your post was not needed. Just my opinion......
Duly noted
0
This discussion has been closed.
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