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Beginner ReComp
by Adam M.
19 athletes joined
Program Description
For Beginners trying to lose weight and put on muscle Make sure to eat in a caloric deficit, 500-1000 calories less than maintenance to lose 1-2 lbs a week, if you push every set to or very close to failure majority of weight loss will be fat. How you look after the program will be based off your diet, effort, consistency, and starting point, although a I can’t guarantee abs or a great physique I can guarantee that if you are new to the gym or working out you will look 2-3x better after this, and don’t stop after the 8 weeks either redo the program or start another.
Program Overview
Level
Beginner
Goal
Bodybuilding, Athletics, Bodyweight Fitness
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
Jan 17, 2024 06:08
Last Edited
Jun 08, 2024 05:01
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Week 1
1 / 8 Weeks
Day 4
1A
Calf Raise (Bodyweight)
3 Sets
AMRAP
@9.5
1B
Sit Up
3 Sets
AMRAP
@9
Day 5
1
Walk
1 Set
@10
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
5-10 Reps
@10
4
Reverse Pec Deck
3 Sets
8-12 Reps
@9.5
5
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Hammer Curl
2 Sets
5-8 Reps
@10
7
Jog
1 Set
15 mins
@7
Day 6
1
Push Up (Knees)
3 Sets
AMRAP
@10
2A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
2B
Tricep Extension (Dumbbell)
2 Sets
AMRAP
@10
3
Jumping Jack
1 Set
AMRAP
@10
4
Plank
2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)
3 Sets
5-12 Reps
@10
2
Incline Chest Fly (Dumbbell)
3 Sets
7-15 Reps
@9-10
3
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
5-10 Reps
@10
6
Jog
1 Set
15 mins
@7
Day 3
1
Leg Press
4 Sets
5-8 Reps
@10
2
Leg Curl
4 Sets
6-12 Reps
@10
3
Leg Extension
3 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@9
Day 7
1A
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
@10
1B
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@9.5
2
Y Raise
2 Sets
6-15 Reps
@10
3
Jumping Jack
2 Sets
AMRAP
@9
4
Plank
1 Set
AMRAP
@10
5
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)
3 Sets
5-12 Reps
@10
2
Incline Chest Fly (Dumbbell)
3 Sets
7-15 Reps
@9-10
3
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
5-10 Reps
@10
6
Jog
1 Set
15 mins
@7
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
5-10 Reps
@10
4
Reverse Pec Deck
3 Sets
8-12 Reps
@9.5
5
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Hammer Curl
2 Sets
5-8 Reps
@10
7
Jog
1 Set
15 mins
@7
Day 3
1
Leg Press
4 Sets
5-8 Reps
@10
2
Leg Curl
4 Sets
6-12 Reps
@10
3
Leg Extension
3 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@9
Day 4
1A
Calf Raise (Bodyweight)
3 Sets
AMRAP
@9.5
1B
Sit Up
3 Sets
AMRAP
@9
Day 5
1
Walk
1 Set
@10
Day 6
1
Push Up (Knees)
3 Sets
AMRAP
@10
2A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
2B
Tricep Extension (Dumbbell)
2 Sets
AMRAP
@10
3
Jumping Jack
1 Set
AMRAP
@10
4
Plank
2 Sets
AMRAP
@10
Day 7
1A
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
@10
1B
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@9.5
2
Y Raise
2 Sets
6-15 Reps
@10
3
Jumping Jack
2 Sets
AMRAP
@9
4
Plank
1 Set
AMRAP
@10
5
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)
3 Sets
5-12 Reps
@10
2
Incline Chest Fly (Dumbbell)
3 Sets
7-15 Reps
@9-10
3
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
5-10 Reps
@10
6
Jog
1 Set
15 mins
@7
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
5-10 Reps
@10
4
Reverse Pec Deck
3 Sets
8-12 Reps
@9.5
5
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Hammer Curl
2 Sets
5-8 Reps
@10
7
Jog
1 Set
15 mins
@7
Day 3
1
Leg Press
4 Sets
5-8 Reps
@10
2
Leg Curl
4 Sets
6-12 Reps
@10
3
Leg Extension
3 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@9
Day 4
1A
Calf Raise (Bodyweight)
3 Sets
AMRAP
@9.5
1B
Sit Up
3 Sets
AMRAP
@9
Day 5
1
Walk
1 Set
@10
Day 6
1
Push Up (Knees)
3 Sets
AMRAP
@10
2A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
2B
Tricep Extension (Dumbbell)
2 Sets
AMRAP
@10
3
Jumping Jack
1 Set
AMRAP
@10
4
Plank
2 Sets
AMRAP
@10
Day 7
1A
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
@10
1B
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@9.5
2
Y Raise
2 Sets
6-15 Reps
@10
3
Jumping Jack
2 Sets
AMRAP
@9
4
Plank
1 Set
AMRAP
@10
5
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)
3 Sets
5-12 Reps
@10
2
Incline Chest Fly (Dumbbell)
3 Sets
7-15 Reps
@9-10
3
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
5-10 Reps
@10
6
Jog
1 Set
15 mins
@7
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
5-10 Reps
@10
4
Reverse Pec Deck
3 Sets
8-12 Reps
@9.5
5
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Hammer Curl
2 Sets
5-8 Reps
@10
7
Jog
1 Set
15 mins
@7
Day 3
1
Leg Press
4 Sets
5-8 Reps
@10
2
Leg Curl
4 Sets
6-12 Reps
@10
3
Leg Extension
3 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@9
Day 4
1A
Calf Raise (Bodyweight)
3 Sets
AMRAP
@9.5
1B
Sit Up
3 Sets
AMRAP
@9
Day 5
1
Walk
1 Set
@10
Day 6
1
Push Up (Knees)
3 Sets
AMRAP
@10
2A
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
2B
Tricep Extension (Dumbbell)
2 Sets
AMRAP
@10
3
Jumping Jack
1 Set
AMRAP
@10
4
Plank
2 Sets
AMRAP
@10
Day 7
1A
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
@10
1B
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@9.5
2
Y Raise
2 Sets
6-15 Reps
@10
3
Jumping Jack
2 Sets
AMRAP
@9
4
Plank
1 Set
AMRAP
@10
5
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1A
Calf Raise (Bodyweight)
3 Sets
AMRAP
@9.5
1B
Sit Up
3 Sets
AMRAP
@9
Day 5
1
Walk
1 Set
@10
Day 1
1
Chest Press (Machine)
3 Sets
5-12 Reps
@10
2
Incline Chest Fly (Dumbbell)
3 Sets
7-15 Reps
@9-10
3
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
5-10 Reps
@10
7
Jog
1 Set
10 mins
@7
Day 2
1
Lat Pulldown
4 Sets
6-12 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
5-10 Reps
@10
4
Reverse Pec Deck
3 Sets
8-12 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
6
Hammer Curl
2 Sets
5-8 Reps
@10
7
Jog
1 Set
10 mins
@7
Day 3
1
Leg Press
4 Sets
5-8 Reps
@10
2
Leg Curl
4 Sets
6-12 Reps
@10
3
Leg Extension
3 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@9
Day 7
1A
Rear Delt Fly (Dumbbell)
3 Sets
5-20 Reps
@10
1B
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@9.5
2
Y Raise
2 Sets
6-15 Reps
@10
3
Jumping Jack
2 Sets
AMRAP
@9
4
Plank
1 Set
AMRAP
@10
5
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 6
1
Push Up
3 Sets
AMRAP
@10
2A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
2B
Tricep Extension (Dumbbell)
2 Sets
AMRAP
@10
3
Jumping Jack
1 Set
AMRAP
@10
4
Plank
2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)
3 Sets
5-12 Reps
@10
2
Incline Chest Fly (Dumbbell)
3 Sets
7-15 Reps
@9-10
3
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
5-10 Reps
@10
7
Jog
1 Set
10 mins
@7
Day 2
1
Lat Pulldown
4 Sets
6-12 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
5-10 Reps
@10
4
Reverse Pec Deck
3 Sets
8-12 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
6
Hammer Curl
2 Sets
5-8 Reps
@10
7
Jog
1 Set
10 mins
@7
Day 3
1
Leg Press
4 Sets
5-8 Reps
@10
2
Leg Curl
4 Sets
6-12 Reps
@10
3
Leg Extension
3 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@9
Day 4
1A
Calf Raise (Bodyweight)
3 Sets
AMRAP
@9.5
1B
Sit Up
3 Sets
AMRAP
@9
Day 5
1
Walk
1 Set
@10
Day 6
1
Push Up
3 Sets
AMRAP
@10
2A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
2B
Tricep Extension (Dumbbell)
2 Sets
AMRAP
@10
3
Jumping Jack
1 Set
AMRAP
@10
4
Plank
2 Sets
AMRAP
@10
Day 7
1A
Rear Delt Fly (Dumbbell)
3 Sets
5-20 Reps
@10
1B
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@9.5
2
Y Raise
2 Sets
6-15 Reps
@10
3
Jumping Jack
2 Sets
AMRAP
@9
4
Plank
1 Set
AMRAP
@10
5
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)
3 Sets
5-12 Reps
@10
2
Incline Chest Fly (Dumbbell)
3 Sets
7-15 Reps
@9-10
3
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
5-10 Reps
@10
7
Jog
1 Set
10 mins
@7
Day 2
1
Lat Pulldown
4 Sets
6-12 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
5-10 Reps
@10
4
Reverse Pec Deck
3 Sets
8-12 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
6
Hammer Curl
2 Sets
5-8 Reps
@10
7
Jog
1 Set
10 mins
@7
Day 3
1
Leg Press
4 Sets
5-8 Reps
@10
2
Leg Curl
4 Sets
6-12 Reps
@10
3
Leg Extension
3 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@9
Day 4
1A
Calf Raise (Bodyweight)
3 Sets
AMRAP
@9.5
1B
Sit Up
3 Sets
AMRAP
@9
Day 5
1
Walk
1 Set
@10
Day 6
1
Push Up
3 Sets
AMRAP
@10
2A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
2B
Tricep Extension (Dumbbell)
2 Sets
AMRAP
@10
3
Jumping Jack
1 Set
AMRAP
@10
4
Plank
2 Sets
AMRAP
@10
Day 7
1A
Rear Delt Fly (Dumbbell)
3 Sets
5-20 Reps
@10
1B
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@9.5
2
Y Raise
2 Sets
6-15 Reps
@10
3
Jumping Jack
2 Sets
AMRAP
@9
4
Plank
1 Set
AMRAP
@10
5
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)
3 Sets
5-12 Reps
@10
2
Incline Chest Fly (Dumbbell)
3 Sets
7-15 Reps
@9-10
3
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
5-10 Reps
@10
7
Jog
1 Set
10 mins
@7
Day 2
1
Lat Pulldown
4 Sets
6-12 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
5-10 Reps
@10
4
Reverse Pec Deck
3 Sets
8-12 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
6
Hammer Curl
2 Sets
5-8 Reps
@10
7
Jog
1 Set
10 mins
@7
Day 3
1
Leg Press
4 Sets
5-8 Reps
@10
2
Leg Curl
4 Sets
6-12 Reps
@10
3
Leg Extension
3 Sets
5-10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@9
Day 4
1A
Calf Raise (Bodyweight)
3 Sets
AMRAP
@9.5
1B
Sit Up
3 Sets
AMRAP
@9
Day 5
1
Walk
1 Set
@10
Day 6
1
Push Up
3 Sets
AMRAP
@10
2A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
2B
Tricep Extension (Dumbbell)
2 Sets
AMRAP
@10
3
Jumping Jack
1 Set
AMRAP
@10
4
Plank
2 Sets
AMRAP
@10
Day 7
1A
Rear Delt Fly (Dumbbell)
3 Sets
5-20 Reps
@10
1B
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@9.5
2
Y Raise
2 Sets
6-15 Reps
@10
3
Jumping Jack
2 Sets
AMRAP
@9
4
Plank
1 Set
AMRAP
@10
5
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10