5 day workout plan for body recomposition

5 day workout plan for body recomposition

  • By - James Curtis
  • 31 May, 2021

Body recomposition is all about decreasing your body’s fat percentages whilst increasing your body’s muscle mass at the same time.

Many new gym goers say that their ultimate fitness goal is to burn fat and build muscle, but don’t know how is best to get there.

Training alone is not enough to successfully rearrange your body’s composition, as you need to have a solid nutrient plan in place, the right supplements and a good night’s rest!

The best way to approach body recomposition is to mix cardio with weight training, within the same week. Instead of just lifting weights, it’s a good idea to do HIIT (High intensity interval training) as it’s likely to burn more calories and increase muscle mass.  

Below is an example 5-day workout plan to help you get started on your journey to body recomposition

Day 1: Full Body Workout

You should alternate between each upper and lower body exercise (A and B) and rest for the recommended time after each activity.

1A. Barbell Squats

  • Sets: 3
  • Reps: 8-10
  • Rest: 30-60 seconds

1B. Dumbbell Bench Press

  • Sets: 3
  • Reps: 8-10
  • Rest: 30-60 seconds

 2A. Lunge

  • Sets: 3
  • Reps: 8-10 each side
  • Rest: 60 seconds

2B. Dumbbell Row

  • Sets: 3
  • Reps: 10-15 each side
  • Rest: 60 seconds

3A. Dip

  • Sets: 3
  • Reps: 10-12
  • Rest: 60 seconds

3B. Straight Leg Deadlift

  • Sets: 3
  • Reps: 8-10
  • Rest: 60 seconds

4. Plank with Forward Reach

  • Sets: 3
  • Reps: 10 (each side)
  • Rest: 60 seconds

 

Day 2: Short but intense cardio session

Whilst working towards body reocmposition, it’s important to integrate cardio with your weight training. So, on day 2, it’s the perfect opportunity to go and perform a cardio exercise of your choice. Choose between a run, bike, stair climb or rower. Make these sessions short, but intense. Aim for around 20-30 minutes at a constant high-level intensity.  

 

Day 3: Upper body workout

1. Bench press

  • Sets 5 
  • Reps 8 
  • Rest 60sec

 

2. Lat Pull downs

  •  Sets 5 
  • Reps 8 
  • Rest 60sec

 

3. Cable cross-over

  •  Sets 4 
  • Reps 12 
  • Rest 60sec

 

4. Cable straight-arm pull-downs

  • Sets 4 
  • Reps 12 
  • Rest 60sec

 

5. Incline dumbbell shoulder press

  •  Sets 4 
  • Reps 12 
  • Rest 30sec

  

Day 4: Rest day

Many studies suggest that rest and recovery is a vital process in helping our bodies adapt and recuperate from previous workouts. When we train, we use up a lot of our energy sources and fluids, so rest between sessions helps to give the body time to replenish itself.

 

Day 5: HIIT workout

 You should perform each of the below exercises for 40 seconds with a 20 second rest after each. Complete 3 rounds of these exercises, with a 2-minute break in between.

·       Kettlebell Swing

·       Dumbbell Burpee to Overhead Press

·       8-Count Bodybuilder

·       Medicine Ball Rainbow Lunge

·       Valslide Pike

 

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