12 Week Body Recomp

Notes

Weeks 5-8 Cardio Adjustments: Push day walk - 22 minutes Pull day walk - 27 minutes Core day walk - 30 minutes Weeks 9-12 Cardio Adjustments: Push day walk - 25 minutes Pull day walk - 30 minutes Core day walk - 30 minutes

Sessions

W1 · D1

recomp upper push

W1 · D2

recomp lower glutes & hamstrings

W1 · D3

recomp upper pull & core

W1 · D4

recomp lower glutes & quads

W1 · D5

recomp core & cardio

W2 · D1

recomp upper push

W2 · D2

recomp lower glutes & hamstrings

W2 · D3

recomp upper pull & core

+52

more sessions

Weekly breakdown

recomp upper push

10 movements

Day 1

recomp lower glutes & hamstrings

6 movements

Day 2

recomp upper pull & core

10 movements

Day 3

recomp lower glutes & quads

6 movements

Day 4

recomp core & cardio

6 movements

Day 5

Common questions