Workout plan (Body Recomposition):
Split: Push / Pull / Legs / Arms / Rest
Style: Hypertrophy | 12–15 Reps to Failure | 4 Sets per Muscle Group | 90 Sec Rest Between
Sets
Day 1 – Push (Chest, Shoulders & Triceps)
Chest:
● Barbell Bench Press – 4 sets
● Incline Dumbbell Press – 4 sets
● Cable Chest Fly – 4 sets
Shoulders:
● Overhead Barbell Press (OHP) – 4 sets
● Side Lateral Raises – 4 sets
● LU Raises – 2 sets (light weight, higher rep focus)
● Arnold Press – 2 sets
Triceps:
● Barbell Skull Crushers – 2 sets
● Rope Triceps Pushdown – 2 sets
Day 2 – Pull (Back, Rear Delts & Abs)
Back:
● Barbell Rowing – 4 sets
(Alternative: Chest Supported Dumbbell Row – 4 sets)
● Lat Pulldown (Wide Grip) – 4 sets
● Seated Cable Row – 4 sets
Rear Delts:
● Rear Delt Machine Fly – 4 sets
● Face Pulls – 4 sets
Abs:
● Hanging Leg Raises – 3 sets
● Weighted Cable Crunch – 3 sets
● Russian Twists (Weighted) – 3 sets
● Plank – 3 sets × 45 seconds
Day 3 – Legs (Quads, Glutes, Hamstrings, Calves & Traps)
Quads & Glutes:
● Barbell Squats – 4 sets
● Walking Lunges – 4 sets
● Leg Extension – 4 sets
Hamstrings:
● Romanian Deadlift – 2 sets
● Seated Leg Curl – 2 sets
Calves:
● Standing Calf Raise – 4 sets
Traps:
● Barbell Shrugs – 2 sets
● Dumbbell Shrugs – 2 sets
● Upright Row – 2 sets
Day 4 – Arms (Biceps, Triceps & Forearms)
Biceps:
● Barbell Curl – 4 sets
● Alternating Dumbbell Curl – 4 sets
● Preacher Curl – 4 sets
Triceps:
● Close-Grip Bench Press – 4 sets
● Overhead V-Grip Cable Extension – 4 sets
Forearms:
● Barbell Bench Supported Wrist Curls – 2 sets
● Reverse Wrist Curls – 2 sets
● Plate Pinch Hold – 2 sets × 30 seconds
Day 5 – Rest / Active Recovery
● Optional: 15–20 min light cardio (walking, cycling)
● Stretching, foam rolling, mobility drills
● Emphasis on hydration, protein intake, and quality sleep
