PokeEvolution Guide to BodyRecomp

This 3 day program is a comprehensive and balanced full body split that can be excellent for beginner to intermediate lifters. Easy to follow and accessible for women who want a juicy booty or anyone who wants to do a body recomposition. Don’t forget to do your cardio!

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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

Bench Press (Barbell)

Hip Thrust (Barbell)

Single Leg Press

Leg Press (45 Degrees)

Bicep Curl (Dumbbell)

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Cardio

Squat (Barbell)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Romanian Deadlift (Dumbbell)

Hip Adductor (Machine)

Lateral Raise (Cable)

Glute Kickback (Cable)

Romanian Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Seated Hamstring Curl

Leg Extension

Hyperextension

Chin-Up (Assisted)

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