How to Combine Exercises for Recomposition

The Four Simultaneous Goals

You're trying to do four things at once:

1. Lose fat (caloric deficit)
2. Build muscle (hypertrophy stimulus)
3. Increase strength (progressive overload)
4. Hit all muscle areas (balanced development)

This is recomposition—and it requires a specific strategy.

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The Recomposition Priority Hierarchy

PRIORITY 1: Preserve/Build Strength (Heavy Compounds)
   ↓
PRIORITY 2: Stimulate Hypertrophy (Moderate Volume)
   ↓
PRIORITY 3: Complete Muscle Coverage (Exercise Selection)
   ↓
PRIORITY 4: Metabolic Work (Finishers, Not Foundation)

Why this order?

• In a deficit, recovery is limited
• Heavy compounds signal your body to KEEP muscle
• Too much volume = poor recovery = muscle loss
• Metabolic stress is the cherry on top, not the cake

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The Workout Template

For each workout, follow this structure:

1. MAIN LIFT (Compound - Heavy)
   → 3-4 sets × 4-8 reps
   → 2-3 min rest
   → PURPOSE: Strength, mechanical tension

2. SECONDARY COMPOUND (Moderate)
   → 3 sets × 8-12 reps
   → 90 sec rest
   → PURPOSE: Hypertrophy, different angle/muscle emphasis

3. TERTIARY COMPOUND or MACHINE (Moderate)
   → 3 sets × 10-12 reps
   → 60-90 sec rest
   → PURPOSE: Volume, muscle coverage

4. ISOLATION #1 (Target weak/priority area)
   → 3 sets × 10-15 reps
   → 60 sec rest
   → PURPOSE: Specific muscle region

5. ISOLATION #2 (Secondary muscle or metabolic)
   → 2-3 sets × 12-20 reps
   → 45-60 sec rest
   → PURPOSE: Complete coverage, pump

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Optimized PPL Exercise Selection

PUSH A (Chest Emphasis)

Order	Exercise	Why This Exercise	Sets × Reps
1	Barbell Bench Press	Main compound, strength builder, mid chest	4 × 6-8
2	Incline Dumbbell Press	Upper chest (often underdeveloped), different angle	3 × 8-10
3	Machine Chest Press	Volume, safe to push hard, mid/lower chest	3 × 10-12
4	Cable Fly (low to high)	Upper/inner chest isolation, constant tension	3 × 12-15
5	Seated DB Shoulder Press	Front/side delts (push day coverage)	3 × 10-12
6	Lateral Raise	Side delts (width priority)	3 × 12-15
7	Tricep Pushdown	Lateral head triceps	3 × 10-12
8	Overhead Tricep Extension	Long head triceps (often neglected)	2 × 12-15

Muscle Coverage Check:

• ✅ Mid chest (bench, machine)
• ✅ Upper chest (incline, low-to-high fly)
• ✅ Inner chest (fly)
• ✅ Front delts (all pressing)
• ✅ Side delts (lateral raise)
• ✅ Tricep lateral head (pushdown)
• ✅ Tricep long head (overhead)

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PUSH B (Shoulder Emphasis)

Order	Exercise	Why This Exercise	Sets × Reps
1	Overhead Press	Main compound for shoulders, strength	4 × 6-8
2	Incline Barbell Press	Upper chest + front delt, heavy secondary	3 × 8-10
3	Flat Dumbbell Press	Mid chest coverage, ROM	3 × 10-12
4	Cable Lateral Raise	Side delts, constant tension (mechanical)	3 × 12-15
5	Rear Delt Fly	Rear delts (balance front delt work)	3 × 15-20
6	Dips or Close Grip Bench	Triceps compound, chest secondary	3 × 8-10
7	Tricep Kickback or Pushdown	Tricep isolation, different angle	2 × 12-15

Muscle Coverage Check:

• ✅ Front delts (OHP, incline)
• ✅ Side delts (cable lateral)
• ✅ Rear delts (fly)
• ✅ Upper chest (incline)
• ✅ Mid chest (flat DB)
• ✅ All tricep heads (dips/CGBP + isolation)

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PULL A (Back Width Emphasis)

Order	Exercise	Why This Exercise	Sets × Reps
1	Pull-ups or Lat Pulldown	Lat width, vertical pull pattern	4 × 6-10
2	Barbell Row	Back thickness, heavy horizontal pull	3 × 6-8
3	Seated Cable Row (close grip)	Lower lats, mid back, constant tension	3 × 10-12
4	Straight Arm Pulldown	Lat isolation, no bicep involvement	3 × 12-15
5	Face Pulls	Rear delts + external rotators (health)	3 × 15-20
6	Barbell Curl	Biceps compound curl, both heads	3 × 8-10
7	Hammer Curl	Brachialis, forearm (arm thickness)	2 × 10-12

Muscle Coverage Check:

• ✅ Lat width (pulldown/pull-up, straight arm)
• ✅ Lat thickness (rows)
• ✅ Upper back (rows)
• ✅ Lower lats (close grip row)
• ✅ Rear delts (face pulls)
• ✅ Traps (rows)
• ✅ Bicep long head (barbell curl)
• ✅ Bicep short head (barbell curl)
• ✅ Brachialis (hammer)

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PULL B (Back Thickness Emphasis)

Order	Exercise	Why This Exercise	Sets × Reps
1	Deadlift	Entire posterior chain, strength king	4 × 5-6
2	Chest Supported Row or T-Bar	Back thickness, no lower back fatigue post-DL	3 × 8-10
3	Single Arm DB Row	Lats, unilateral, full ROM	3 × 10-12 each
4	Wide Grip Lat Pulldown	Lat width (balance thickness day)	3 × 10-12
5	Rear Delt Cable Fly	Rear delts, constant tension	3 × 15-20
6	Incline Dumbbell Curl	Long head bicep (stretch position)	3 × 10-12
7	Cable Curl	Both heads, pump finisher	2 × 12-15

Muscle Coverage Check:

• ✅ Erectors (deadlift)
• ✅ Mid back thickness (chest supported, DB row)
• ✅ Lats (all rows, pulldown)
• ✅ Traps (deadlift, rows)
• ✅ Rear delts (cable fly)
• ✅ Bicep long head (incline curl - stretched)
• ✅ Bicep short head (cable curl)

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LEGS A (Quad Emphasis)

Order	Exercise	Why This Exercise	Sets × Reps
1	Barbell Back Squat	King of legs, quad dominant	4 × 6-8
2	Leg Press	Quad volume, heavy without back stress	3 × 10-12
3	Walking Lunges	Quads + glutes, unilateral	3 × 10-12 each
4	Leg Extension	Quad isolation, all 4 heads	3 × 12-15
5	Lying Leg Curl	Hamstring balance (lower hams)	3 × 10-12
6	Standing Calf Raise	Gastrocnemius (straight leg)	4 × 10-15
7	Hanging Knee Raise	Lower abs, hip flexors	3 × 10-15

Muscle Coverage Check:

• ✅ All 4 quad heads (squat, press, extension)
• ✅ Glutes (squat, lunges)
• ✅ Hamstrings (curl - knee flexion)
• ✅ Gastrocnemius (standing calf)
• ✅ Core/abs (hanging raise)

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LEGS B (Posterior Emphasis)

Order	Exercise	Why This Exercise	Sets × Reps
1	Romanian Deadlift	Hamstring/glute tie-in, hip hinge	4 × 8-10
2	Front Squat or Goblet Squat	Quads (upright), core, balance posterior work	3 × 8-10
3	Bulgarian Split Squat	Glutes, quads, unilateral	3 × 10-12 each
4	Lying Leg Curl	Lower hamstrings (knee flexion)	3 × 10-12
5	Hip Thrust	Glute max isolation	3 × 10-12
6	Seated Calf Raise	Soleus (bent knee)	4 × 15-20
7	Cable Crunch or Ab Wheel	Upper abs / anti-extension	3 × 12-15

Muscle Coverage Check:

• ✅ Upper hamstrings (RDL - hip hinge)
• ✅ Lower hamstrings (lying curl - knee flexion)
• ✅ Glute max (RDL, hip thrust, Bulgarians)
• ✅ Quads (front squat, Bulgarians)
• ✅ Soleus (seated calf)
• ✅ Core (cable crunch/wheel)

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Weekly Muscle Hit Frequency

Muscle	Push A	Push B	Pull A	Pull B	Legs A	Legs B	Weekly Hits
Chest (mid)	✅✅	✅					3
Chest (upper)	✅	✅					2
Front Delts	✅	✅✅					3
Side Delts	✅	✅					2
Rear Delts		✅	✅	✅			3
Triceps	✅✅	✅✅					4
Lats			✅✅	✅✅			4
Upper Back			✅	✅✅			3
Traps			✅	✅			2
Biceps			✅✅	✅✅			4
Quads					✅✅✅	✅✅	5
Hamstrings					✅	✅✅	3
Glutes					✅	✅✅✅	4
Calves					✅	✅	2
Abs					✅	✅	2

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How to Progress for All Four Goals

Phase 1: Foundation (Weeks 1-5)

Primary: Re-establish movement patterns, build work capacity Strategy:

• Focus on compound lifts with moderate weight
• RPE 7-8 (2-3 reps in reserve)
• Learn to feel each muscle working
• Don't chase failure yet

Phase 2: Hypertrophy (Weeks 6-11)

Primary: Maximum muscle stimulus Strategy:

• Increase weight on compounds
• Add intensity techniques to isolation (drop sets, etc.)
• RPE 8-9 (1-2 reps in reserve)
• This is where you build muscle

Phase 3: Strength (Weeks 12-16)

Primary: Neural adaptations, lift heavier Strategy:

• Lower reps on main lifts (4-6)
• Maintain accessory volume
• RPE 8-9, test heavier weights
• Less metabolic stress, more mechanical tension

Phase 4: Peak (Weeks 17-20)

Primary: Test PRs, transition Strategy:

• Test 3RM on main lifts
• Reduce volume, maintain intensity
• Prep for outdoor season

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Exercise Rotation Strategy

You don't need to do every exercise every week. Here's how to rotate:

Fixed Exercises (Always Do)

These are your strength markers:

• Bench Press
• Squat
• Deadlift
• Overhead Press
• Barbell Row
• Pull-ups/Pulldown

Rotating Exercises (Swap Every 4-6 Weeks)

Slot	Option A	Option B	Option C
Incline Press	Incline DB	Incline BB	Incline Machine
Chest Fly	Cable low-high	Pec deck	DB fly
Row Variation	Cable row	T-bar	Chest supported
Pulldown Grip	Wide	Close	Underhand
Lateral Raise	DB	Cable	Machine
Curl Variation	Barbell	Incline DB	Preacher
Tricep Extension	Overhead	Skull crusher	Cable
Squat Variation	Back squat	Front squat	Hack squat
Lunge Variation	Walking	Bulgarian	Reverse
Ham Curl	Lying	Seated	Standing

Why rotate?

• Prevents overuse injuries
• Provides novel stimulus (muscle damage)
• Addresses slightly different muscle angles
• Keeps training interesting

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Decision Framework: "Which Exercise Should I Pick?"

Ask yourself these questions in order:

1. What's the PRIMARY muscle I'm targeting?
   → Pick exercise that hits it best

2. What angle/region haven't I hit yet this workout?
   → Pick exercise that fills the gap

3. Am I early or late in the workout?
   → Early = heavy compound
   → Late = isolation, machines

4. What's my energy level?
   → High = free weights, complex movements
   → Low = machines, cables (safer)

5. Do I have a weak point?
   → Prioritize exercises for that area

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Your Personal Weak Points to Watch

Based on your profile (returning lifter, can only do 2-3 pull-ups/dips):

Likely Weak Area	Why	Priority Exercises
Upper chest	Often underdeveloped	Incline work first when fresh
Pull-up strength	Can only do 2-3	Assisted pull-ups, lat pulldown
Dip strength	Can only do 2-3	Assisted dips, close grip bench
Rear delts	Most people neglect	Face pulls EVERY pull day
Hamstrings	Quads usually dominate	RDL + leg curl (both patterns)

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Summary: The Recomposition Formula

FOR EACH WORKOUT:

1. START with heavy compound (4-8 reps)
   → Builds/maintains strength in deficit

2. FOLLOW with moderate compounds (8-12 reps)
   → Hypertrophy stimulus

3. ADD isolation for complete coverage (10-15 reps)
   → Hit every muscle region

4. FINISH with metabolic work if energy allows (15-20 reps)
   → Extra pump, calorie burn

WEEKLY:
- Each muscle hit 2x per week
- 12-16 sets per muscle group
- Progressive overload on main lifts
- Variety in assistance work

This approach ensures you're:

• ✅ Losing fat (deficit + training stimulus)
• ✅ Building muscle (volume + tension)
• ✅ Getting stronger (heavy compounds)
• ✅ Hitting all areas (strategic exercise selection)

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Document created: December 2024 Part of the Wellness Guide Series Strategic exercise combination for body recomposition