Total Recomp

Program Goal: Build strength and muscle while decreasing bodyfat utilizing Squat, Bench, Deadlift. This program should only be run by someone who is injury free, in good health and familiar with performing compound lifts as well as a variety of exercises. Programs don't require fancy exercises to see results. This program utilizes basic lifts and can be modified for home gym use or gyms with limited equipment.

Schedule: This program consists of 3 mesocycles lasting 4 weeks each for a total of 12 weeks. Each workout should take 60-90 minutes depending on individual rest time, if cardio is completed that day and if you are a yapper at the gym. 

Lifting 5x a week
Cardio 3x a week
2 full rest days

For your safety and best results, select a weight that is challenging, but allows you to complete no more than the prescribed reps with good form. Think 1-2 RIR for each exercise. Cardio can be completed on rest days instead of lifting days to better suit your schedule but do not change order of lifts or exercises. Rest time varies based on individual recovery time. Average rest time is 1-2 minutes but for heavier loads anywhere from 2-5. Listen to your body. Use proper form. Stretch and perform mobility / foam rolling at the end of each session. 

Expect results to vary based on experience level. A beginner will see more drastic results whereas someone experienced will see sustainable fine-tuning of their body composition. 

Nutrition: This program should be followed while at maintenance calories or a slight deficit if you wish to lose fat at a faster rate. 

Macro Calculation: Maintenance 

Protein = 1g per pound
Carbs= 1.5g per pound
Fat= 0.3g per pound

Bodyweight x 1 = g protein / day
Bodyweight x 1.5 = g carbs / day
Bodyweight x 0.3 = g fat / day

If you choose to run this program please tag @clairityfitness or @ironconductfit on instagram so I can support your journey! You can also contact me there if you have any questions. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Cardio

Cat Cow and T-Spine Rotation

Banded Face Pull With External Rotation And Press

Band Pull Apart

Shoulder Dislocates

Bench Press (Barbell)

Barbell Row

Incline Bench Press (Barbell)

Seated Row (Cable)

Chest Fly (Cable)

Chin-Up (Bodyweight)

Cardio (LISS)

Chest, Back and Cardio

Diagonal Pull Aparts

I, Y, T (IYT) Raise

Cable Internal Rotation

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Front Raise

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Shoulders, Arms, HIIT

World's Greatest Stretch

Hip Airplane

Side Plank Clamshell (Banded)

Squat (Barbell)

Walking Lunge (Dumbbell)

Leg Press (45 Degrees)

Leg Extension

Standing Calf Raise

Dead Bug

Legs - Quad Focus

Lat Pulldown

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Cable)

Upper Push and Cardio

Lateral Lunge

Trap Bar Deadlift

Romanian Deadlift (Dumbbell)

Single Arm Iso Row

Hip Thrust (Barbell)

Seated Hamstring Curl

Bird Dog

Legs and Back

Chest, Back, Cardio

Downward Dog to Lunge

Shoulder YTWL

Deadlift (Barbell)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Upright Row (Smith Machine)

Back, Shoulders, Cardio

Scapular Pull-Up

Inverted Row

Incline Chest Press (Machine)

Chest, Arms and Cardio

Lateral Banded Walk

Reverse Lunge (Dumbbell)

Single Leg Romanian Deadlift

Single Leg Calf Raise (Weighted)

Bear Craw Isometric Hold

Legs and Glutes

Pendlay Row

Shoulder Press (Plate Loaded)

High Row

Seated Dip (Machine)

Face Pull

Upper and HIIT

Hack Squat

Split Squat (Dumbbell)

Glute Bridge (Barbell)

Single Leg Press

Hip Abductor (Machine)

Knee Raise (Captain's Chair)

Single Arm Shoulder Press

Single Arm Rear Delt Fly (Cable)

Pec Deck (Machine)

Y Raise (Dumbbell)

Spider Curl

Upper Push, Biceps, Cardio

Chest Supported Row (Dumbbell)

Straight Arm Pulldown

Lat Pulldown (Single Arm)

Tricep Kickback

Farmer's Walk (Weighted)

Back, Triceps, Cardio

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Suitcase Carry March

Legs - Quads

T-Bar Row

Seated Military Press (Smith Machine)

Single Arm Row (Dumbbell)

Arnold Press

Upper and Cardio

1/2 Kneeling Adductor Rock Back

Leg Press

B-Stance Romanian Deadlift (Dumbbell)

Hamstring Curl

Rotating Plank

Legs- Hamstrings

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