Pokemon Evolution Body Recomp

This 3 day strength training program and 3 day cardio of choice is a comprehensive and balanced full body split that can be excellent for those wanting to evolve and body recomp. Easy to follow and accessible for women who want a juicy booty or anyone wanting to feel confident in the gym. Plus, in the name of Sam Sulek, we offer you some cardio (150 minutes)!

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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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