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Beast Recomposition Split Final

The Beast Recomposition Split is a 4 to 8-week workout program focused on building muscle while burning fat, featuring a push/pull/legs split and specific macronutrient guidelines. It requires six days of training per week, with one rest day, and emphasizes protein intake, sleep, and monitoring body composition. The program includes detailed weekly workouts for each muscle group and encourages tracking progress for optimal results.

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lmpoy222
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54 views4 pages

Beast Recomposition Split Final

The Beast Recomposition Split is a 4 to 8-week workout program focused on building muscle while burning fat, featuring a push/pull/legs split and specific macronutrient guidelines. It requires six days of training per week, with one rest day, and emphasizes protein intake, sleep, and monitoring body composition. The program includes detailed weekly workouts for each muscle group and encourages tracking progress for optimal results.

Uploaded by

lmpoy222
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Beast Recomposition Split

This is a workout program tailored to your goals: recomposition (building muscle while burning fat).

The plan includes a push/pull/legs split, proper macronutrient guidelines, and a structure to track

your progress.

Your program is designed for 6 days of training per week, with one rest day. Follow the workout plan

and nutrition recommendations for optimal results.

Details:

- Program Length: 4 to 8 weeks

- Focus: Building muscle and burning fat

- Rest: One day per week (active rest or light cardio)

Key Guidelines:

1. Do not skip more than one training day per week.

2. Consume over 150g of protein daily.

3. Monitor body composition changes, not just scale weight.

4. Prioritize 7-8 hours of sleep for optimal recovery and hormone balance.

5. Add light cardio (20-30 minutes) 2x/week if you want faster fat loss.

Weekly Workout Plan:

Day 1 - Push (Chest, Shoulders, Triceps):


- Bench Press - 4x6-8

- Incline Dumbbell Press - 3x8-10

- Overhead Shoulder Press - 3x6-8

- Lateral Raises - 3x12-15

- Rope Triceps Pushdown - 3x10-12

- Overhead Triceps Extension - 3x10-12

Day 2 - Pull (Back, Biceps, Rear Delts):

- Deadlift - 3x5-6

- Pull-ups (Lat Pulldown) - 4x8-10

- Barbell Row - 3x8

- Face Pulls - 3x12-15

- Barbell Curls - 3x10

- Hammer Curls - 3x12

Day 3 - Legs (Quads, Glutes, Core):

- Squats - 4x6-8

- Romanian Deadlift - 3x10

- Leg Press - 3x10

- Leg Curl - 3x12

- Standing Calf Raise - 3x15

- Hanging Leg Raises - 3x15-20

- Plank - 3x1 min

Day 4 - Push (Light & Volume):

- Incline Smith Machine Press - 3x10


- Arnold Press - 3x10

- Lateral Raises (Dropset) - 3 sets

- Dips - 3x12

- Skullcrushers - 3x10

Day 5 - Pull (Biceps Focus & Width):

- Chin-ups - 4x8

- Seated Cable Row - 3x12

- One-Arm Dumbbell Row - 3x10

- Concentration Curls - 3x10

- Preacher Curls - 3x10

Day 6 - Legs (Volume & Core):

- Front Squats - 3x8

- Walking Lunges - 3x12

- Leg Extension - 3x15

- Seated Calf Raise - 3x20

- Cable Crunch - 3x15

- Russian Twists - 3x20

Day 7 - Rest or Light Cardio (30 minutes)

Remember to follow the nutrition guidelines and stay consistent with your workouts. Track your

progress every week by measuring body fat, muscle mass, and strength. Adjust as needed and stay
focused on your goals.

Good luck, and stay beast mode!

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