Your Complete Workout Sessions for Recomposition

Session Overview

Day	Workout	Duration	Focus
Monday	Push A	60-70 min	Chest emphasis
Tuesday	Pull A	60-70 min	Back width emphasis
Wednesday	Legs A	65-75 min	Quad emphasis
Thursday	Push B	60-70 min	Shoulder emphasis
Friday	Pull B	60-70 min	Back thickness emphasis
Saturday	Legs B	65-75 min	Posterior emphasis
Sunday	REST	—	Recovery

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PUSH A — Chest Emphasis (Monday)

Warm-Up (5-8 minutes)

1. Arm circles: 20 each direction
2. Band pull-aparts: 15 reps
3. Push-ups: 10-15 reps (slow, controlled)
4. Bench press bar only: 2 × 10 (groove the movement)
5. Light DB press: 1 × 12

Main Workout

#	Exercise	Sets × Reps	Rest	RPE	Purpose
1	Barbell Bench Press	4 × 6-8	2-3 min	8-9	Strength, mid chest
2	Incline Dumbbell Press	3 × 8-10	90 sec	8	Upper chest
3	Machine Chest Press	3 × 10-12	75 sec	8-9	Volume, push to near failure
4	Cable Fly (low to high)	3 × 12-15	60 sec	9	Upper/inner chest, squeeze
5	Seated DB Shoulder Press	3 × 10-12	90 sec	8	Front/side delts
6	Dumbbell Lateral Raise	3 × 12-15	60 sec	8-9	Side delts (width)
7	Tricep Pushdown (rope)	3 × 10-12	60 sec	8-9	Lateral head
8	Overhead Cable Extension	2 × 12-15	60 sec	9	Long head (stretch)

Session Breakdown

Warm-up:           5-8 min
Bench Press:       12-15 min (including warm-up sets)
Incline DB:        8-10 min
Machine Press:     7-8 min
Cable Fly:         6-7 min
Shoulder Press:    8-9 min
Lateral Raise:     5-6 min
Tricep work:       8-10 min
────────────────────────────
TOTAL:             60-70 min

Detailed Execution Notes

Barbell Bench Press:

Warm-up sets:
  Bar × 10
  95 lb × 8
  115 lb × 5
  135 lb × 3
Working sets:
  4 × 6-8 @ ~155-165 lb (adjust based on your current strength)

Cues:
- Retract and depress scapula (squeeze shoulder blades down and back)
- Slight arch in lower back
- Drive feet into floor
- Lower to mid-chest, touch and press
- Full lockout at top

Incline Dumbbell Press:

Set bench to 30° (not too steep)
Working sets: 3 × 8-10 @ 40-45 lb

Cues:
- Touch DBs together at top (squeeze)
- Lower until slight stretch in chest
- Don't let elbows flare past 45°

Cable Fly (low to high):

Cues:
- Start with handles at lowest setting
- Bring hands up to eye level, crossing slightly
- Squeeze chest HARD at top (1-2 sec)
- Control the negative

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PULL A — Back Width Emphasis (Tuesday)

Warm-Up (5-8 minutes)

1. Band pull-aparts: 15 reps
2. Arm circles: 15 each direction
3. Cat-cow stretches: 10 reps
4. Lat pulldown light: 2 × 12
5. Face pulls light: 1 × 15

Main Workout

#	Exercise	Sets × Reps	Rest	RPE	Purpose
1	Lat Pulldown (wide grip)	4 × 8-10	2 min	8-9	Lat width (until pull-up ready)
2	Barbell Row	4 × 6-8	2-3 min	8-9	Back thickness, strength
3	Seated Cable Row (close grip)	3 × 10-12	90 sec	8	Lower lats, mid back
4	Straight Arm Pulldown	3 × 12-15	60 sec	8-9	Lat isolation
5	Face Pulls	3 × 15-20	60 sec	8	Rear delts, rotator cuff
6	Barbell Curl	3 × 8-10	75 sec	8-9	Biceps strength
7	Hammer Curl	3 × 10-12	60 sec	8-9	Brachialis, forearms

Pull-Up Progression (Add when ready)

Current: 2-3 pull-ups

Week 1-4:
  Start with Lat Pulldown as main exercise
  End workout: Attempt 2-3 pull-ups × 2 sets (practice)

Week 5-8:
  Replace some pulldown sets with assisted pull-ups
  Example: 2 sets assisted pull-ups + 2 sets pulldown

Week 9+:
  Lead with pull-ups (assisted or BW)
  Use pulldown for volume after

Detailed Execution Notes

Barbell Row:

Warm-up sets:
  95 lb × 8
  115 lb × 5
Working sets:
  4 × 6-8 @ ~145-155 lb

Cues:
- Hinge at hips, back at 45° angle
- Pull to lower chest/upper abs
- Squeeze shoulder blades at top
- Control the lower, slight pause at bottom
- Slight body english OK on last reps

Seated Cable Row:

Use V-handle or close grip attachment

Cues:
- Sit tall, slight lean forward at start
- Pull to belly button
- Drive elbows BACK (not out)
- Squeeze for 1 sec at contraction
- Slow negative (2-3 sec)

Face Pulls:

Set cable at face height
Use rope attachment

Cues:
- Pull rope to face, hands beside ears
- Externally rotate at end (thumbs back)
- Squeeze rear delts and hold 1 sec
- This is a HEALTH exercise - never ego lift

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LEGS A — Quad Emphasis (Wednesday)

Warm-Up (8-10 minutes)

1. 3-5 min cardio (bike or walk)
2. Leg swings: 15 each leg, each direction
3. Bodyweight squats: 15 reps
4. Goblet squat light: 2 × 10
5. Leg extension light: 1 × 15

Main Workout

#	Exercise	Sets × Reps	Rest	RPE	Purpose
1	Barbell Back Squat	4 × 6-8	3 min	8-9	Quad strength, main lift
2	Leg Press	3 × 10-12	2 min	8-9	Quad volume
3	Walking Lunges	3 × 10-12 each	90 sec	8	Quads, glutes, unilateral
4	Leg Extension	3 × 12-15	60 sec	9	Quad isolation, pump
5	Lying Leg Curl	3 × 10-12	75 sec	8-9	Hamstring balance
6	Standing Calf Raise	4 × 12-15	60 sec	9	Gastrocnemius
7	Hanging Knee Raise	3 × 10-15	60 sec	8	Lower abs

Detailed Execution Notes

Barbell Back Squat:

Warm-up sets:
  Bar × 10
  95 lb × 8
  115 lb × 5
  135 lb × 3
Working sets:
  4 × 6-8 @ ~155-175 lb

Cues:
- Bar on upper traps (high bar position)
- Feet shoulder width, toes slightly out
- Brace core hard before descent
- Break at hips and knees simultaneously
- Descend until hip crease below knee (parallel+)
- Drive through full foot, not just heels
- Chest up throughout

Leg Press:

Foot placement: Middle of platform, shoulder width

Cues:
- Don't lock knees at top
- Lower until 90° knee bend
- Don't let lower back round (keep butt on pad)
- Push through whole foot
- Control the negative

Standing Calf Raise:

Cues:
- Full stretch at bottom (2 sec pause)
- Full contraction at top (1 sec squeeze)
- Don't bounce
- Control the entire range

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PUSH B — Shoulder Emphasis (Thursday)

Warm-Up (5-8 minutes)

1. Arm circles: 20 each direction
2. Band pull-aparts: 15 reps
3. Band dislocates: 10 reps
4. Light DB press: 2 × 12
5. Light lateral raises: 1 × 15

Main Workout

#	Exercise	Sets × Reps	Rest	RPE	Purpose
1	Overhead Press (standing)	4 × 6-8	2-3 min	8-9	Shoulder strength
2	Incline Barbell Press	3 × 8-10	2 min	8	Upper chest + front delts
3	Flat Dumbbell Press	3 × 10-12	90 sec	8	Mid chest volume
4	Cable Lateral Raise	3 × 12-15	60 sec	8-9	Side delts (constant tension)
5	Rear Delt Fly (cable or DB)	3 × 15-20	60 sec	8	Rear delt balance
6	Dips (assisted) or Close Grip Bench	3 × 8-10	90 sec	8-9	Triceps compound
7	Tricep Kickback or Pushdown	2 × 12-15	60 sec	9	Tricep isolation

Detailed Execution Notes

Overhead Press:

Warm-up sets:
  Bar × 10
  65 lb × 8
  85 lb × 5
Working sets:
  4 × 6-8 @ ~95-105 lb

Cues:
- Start with bar at shoulders, forearms vertical
- Brace core tight
- Press straight up (move head back slightly)
- Lock out overhead, ears through arms
- Lower with control

Cable Lateral Raise:

One arm at a time, lean slightly away from cable

Cues:
- Start with cable behind body
- Raise until arm parallel to floor
- Slight bend in elbow
- Don't swing, control the entire rep
- Constant tension is the advantage over DBs

Dip Progression

Current: 2-3 dips

Weeks 1-4:
  Use Close Grip Bench as main tricep compound
  End with assisted dips: 2 × 6-8

Weeks 5-8:
  Reduce assistance on dips
  3 × 6-8 assisted

Weeks 9+:
  Bodyweight dips 3 × 6-10
  Then add weight

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PULL B — Back Thickness Emphasis (Friday)

Warm-Up (5-8 minutes)

1. Cat-cow: 10 reps
2. Hip hinges bodyweight: 15 reps
3. Light RDL: 1 × 10
4. Light row: 1 × 12
5. Band pull-aparts: 15 reps

Main Workout

#	Exercise	Sets × Reps	Rest	RPE	Purpose
1	Deadlift	4 × 5-6	3 min	8-9	Posterior chain strength
2	Chest Supported Row	3 × 8-10	90 sec	8-9	Thickness (no back fatigue)
3	Single Arm DB Row	3 × 10-12 each	75 sec	8	Lats, full ROM
4	Wide Grip Lat Pulldown	3 × 10-12	75 sec	8-9	Width balance
5	Rear Delt Cable Fly	3 × 15-20	60 sec	8	Rear delts
6	Incline Dumbbell Curl	3 × 10-12	60 sec	8-9	Long head (stretched)
7	Cable Curl	2 × 12-15	60 sec	9	Pump finisher

Detailed Execution Notes

Deadlift:

Warm-up sets:
  135 lb × 8
  155 lb × 5
  175 lb × 3
Working sets:
  4 × 5-6 @ ~185-205 lb

Cues:
- Bar over mid-foot
- Hips hinge back, grab bar just outside legs
- Back flat, chest up, lats engaged
- Drive through floor (not pull with back)
- Hips and shoulders rise together
- Lock out by squeezing glutes
- Lower with control, reset each rep

Chest Supported Row:

Use incline bench at 30-45° or chest support machine

Why after deadlift: Your lower back is fatigued
This lets you hit back hard without lower back limiting you

Cues:
- Chest on pad, let arms hang
- Pull elbows back, squeeze shoulder blades
- Hold contraction 1 sec

Incline Dumbbell Curl:

Set bench to 45-60°

Cues:
- Let arms hang straight down at start
- Feel maximum stretch on biceps
- Curl with control, don't swing
- Lower slowly (3 sec negative)

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LEGS B — Posterior Emphasis (Saturday)

Warm-Up (8-10 minutes)

1. 3-5 min cardio
2. Leg swings: 15 each
3. Glute bridges: 15 reps
4. Light RDL: 2 × 10
5. Light leg curl: 1 × 12

Main Workout

#	Exercise	Sets × Reps	Rest	RPE	Purpose
1	Romanian Deadlift	4 × 8-10	2-3 min	8-9	Hamstrings, hip hinge
2	Front Squat or Goblet Squat	3 × 8-10	2 min	8	Quads (upright posture)
3	Bulgarian Split Squat	3 × 10-12 each	90 sec	8-9	Glutes, quads, unilateral
4	Lying Leg Curl	3 × 10-12	75 sec	8-9	Lower hamstrings
5	Hip Thrust	3 × 10-12	90 sec	9	Glute isolation
6	Seated Calf Raise	4 × 15-20	60 sec	9	Soleus (bent knee)
7	Cable Crunch or Ab Wheel	3 × 12-15	60 sec	8	Abs

Detailed Execution Notes

Romanian Deadlift:

Warm-up sets:
  95 lb × 10
  115 lb × 8
Working sets:
  4 × 8-10 @ ~135-155 lb

Cues:
- Start standing, bar at hips
- Push hips BACK (not down)
- Slight knee bend, keep shins vertical
- Lower until you feel hamstring stretch
- Don't round lower back
- Drive hips forward to stand

Bulgarian Split Squat:

Rear foot on bench behind you

Cues:
- Most weight on front leg
- Lower until back knee near floor
- Keep torso upright or slight forward lean
- Drive through front heel
- Don't push off back foot

Hip Thrust:

Upper back on bench, bar across hips (use pad)

Cues:
- Feet flat, knees at 90° at top
- Drive through heels
- Squeeze glutes HARD at top (pause 1-2 sec)
- Don't hyperextend lower back
- Lower with control

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Weekly Volume Summary

Muscle Group	Weekly Sets	Split Across
Chest	15-18	Push A (12), Push B (6)
Back	18-20	Pull A (10), Pull B (10)
Shoulders (side)	6	Push A (3), Push B (3)
Shoulders (rear)	6	Pull A (3), Pull B (3)
Shoulders (front)	12+	All pressing
Triceps	12-14	Push A (5), Push B (5), pressing
Biceps	10-12	Pull A (6), Pull B (5)
Quads	14-16	Legs A (10), Legs B (6)
Hamstrings	10-12	Legs A (3), Legs B (7)
Glutes	10-12	Legs A (4), Legs B (8)
Calves	8	Legs A (4), Legs B (4)
Abs	6	Legs A (3), Legs B (3)

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Rest Day Protocol (Sunday)

Active Recovery Options

CHOOSE ONE:
- 20-30 min walk
- Light yoga/stretching (20-30 min)
- Foam rolling (15-20 min)
- Light bike ride (20-30 min)
- Swimming (easy pace)

AVOID:
- Anything intense
- Heavy lifting
- HIIT cardio

Recovery Checklist

□ Sleep 7-9 hours
□ Hit protein target (165g)
□ Hydrate well (2.5L+)
□ Foam roll tight areas
□ Stretch hip flexors (from sitting all week)
□ Light movement (not sedentary all day)
□ Meal prep for the week

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Sample Warm-Up Sets for Main Lifts

Bench Press (working weight ~160 lb)

Bar (45) × 10
95 lb × 8
115 lb × 5
135 lb × 3
→ Working sets: 160 lb × 6-8

Squat (working weight ~170 lb)

Bar (45) × 10
95 lb × 8
115 lb × 5
145 lb × 3
→ Working sets: 170 lb × 6-8

Deadlift (working weight ~200 lb)

135 lb × 8
155 lb × 5
175 lb × 3
→ Working sets: 200 lb × 5-6

Overhead Press (working weight ~100 lb)

Bar (45) × 10
65 lb × 8
85 lb × 5
→ Working sets: 100 lb × 6-8

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Progression Protocol

Weekly Goal

Week 1: Establish working weights (RPE 8)
Week 2: Same weight, add 1 rep if possible
Week 3: Same weight, try to hit top of rep range
Week 4: Add weight (2.5-5 lb), drop to bottom of rep range
Repeat...

Example Progression (Bench Press)

Week 1: 155 lb × 6, 6, 6, 5
Week 2: 155 lb × 7, 6, 6, 6
Week 3: 155 lb × 8, 7, 7, 6
Week 4: 160 lb × 6, 6, 5, 5
Week 5: 160 lb × 7, 6, 6, 6
...continue

When You Stall

Stuck at same weight for 2+ weeks?

Option 1: Deload (reduce weight 10%, rebuild)
Option 2: Change rep scheme (if doing 6-8, try 8-10)
Option 3: Swap variation (BB bench → DB bench)
Option 4: Check recovery (sleep, food, stress)

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Quick Reference: Session Checklists

Before Each Workout

□ Had meal 1-2 hours ago
□ Hydrated
□ Have water bottle
□ Know today's workout
□ Know target weights/reps

During Each Workout

□ Complete warm-up (don't skip)
□ Main lift first (when fresh)
□ Track weights and reps
□ Rest periods timed
□ RPE check (are you pushing hard enough?)

After Each Workout

□ Note any PRs or misses
□ Post-workout protein within 2 hours
□ Stretch anything tight
□ Plan tomorrow's nutrition

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Phase-Specific Adjustments

Phase 1: Foundation (Weeks 1-5)

- Use the rep ranges shown
- RPE 7-8 (leave 2-3 reps in tank)
- Focus on form and feeling muscles
- No intensity techniques yet

Phase 2: Hypertrophy (Weeks 6-11)

- Add 1 set to main lifts (4 → 5 sets)
- RPE 8-9 (1-2 reps in tank)
- Add drop sets to last set of isolations
- Push closer to failure

Phase 3: Strength (Weeks 12-16)

- Main lifts: Lower to 4-6 rep range
- Add weight, reduce reps
- Keep accessories at 8-12 reps
- Longer rest on compounds (3+ min)

Phase 4: Peak (Weeks 17-20)

- Test 3RM on main lifts
- Reduce total volume
- Maintain intensity
- Prepare for outdoor season transition

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Document created: December 2024 Part of the Wellness Guide Series Complete workout sessions for body recomposition