Lean Body Recomp 12-Week
Twelve weeks, four days a week, for training while eating at maintenance: squats, presses, rows and deadlifts plus accessory work, with the main lifts progressed every week.
4 days a week · 12 weeks · Intermediate · day 1 free, the rest with Pro
Upper Strength — Push/Pull
- Bench Press: 4 × 6, rest 150s
- Barbell Row: 4 × 6, rest 2 min
- Overhead Press: 3 × 8, rest 90s
- Pull-up: 3 × AMRAP, rest 90s
- Curl + Pushdown: 3 × 12, rest 1 min
Lower Strength — Legs
4 exercises (Pro).
Upper Hypertrophy — Volume
5 exercises (Pro).
Lower Hypertrophy — Volume
4 exercises (Pro).
Run day 1 with no account