Body Recomposition

Full Week
Training Plan

A balanced push-pull-legs split engineered for simultaneous fat loss and lean muscle gain. Every day includes a core finisher with a dedicated core day on Saturday - no bro science, just proven volume.

How it works

Strength first

Compound lifts early in the week when your CNS is fresh. Progressive overload on the big four: squat, bench, deadlift, overhead press.

Core every day

A core finisher on every lifting day plus a full dedicated core day on Saturday. Hanging raises, rollouts, planks - zero machines needed.

Recovery built in

Day 7 is active recovery - walking, stretching, mobility. Muscle grows when you rest, not when you lift.

Daily Workouts

Exercise	Sets	Reps	Rest
Barbell Bench Press	4	8-10	90s
Incline Dumbbell Press	3	10-12	60s
Seated Dumbbell Shoulder Press	4	10-12	60s
Lateral Raises	3	15	45s
Dips	3	8-12	60s
Overhead Dumbbell Triceps Extension	3	12-15	45s

Core Finisher

Exercise	Sets	Reps	Rest
Hanging Knee Raises	3	15	30s
Dumbbell Side Bends	3	15 (each)	30s
Plank	3	45-60s hold	30s

Warm up with 5 min light cardio + shoulder rotations. Increase weight each set on main lifts. Finish with core.

Poke Integration

Sync this routine with your calorie tracking in Poke to optimize body recomposition.

Calorie target

Set a 300-500 kcal daily deficit in Poke. On leg days eat closer to maintenance (higher NEAT burn). On rest days stick to the deficit.

Protein floor

Target 1.6-2.2 g per kg of bodyweight. Log protein first in Poke each day before allocating the rest of your calories.

Workout logging

Tag each workout type in Poke's diary as "exercise." Over time Poke learns your true TDEE and adjusts your daily target.

Refeed strategy

On heavy leg and deadlift days eat back ~50% of estimated burn (see table below) to fuel recovery without breaking the deficit.

Estimated calorie burn by workout

Workout	Est. Burn	Intensity
Push / Pull (strength)	300-450 kcal	Moderate
Leg Day (heavy)	400-600 kcal	High
Upper Strength	300-400 kcal	Moderate
HIIT (15-20 min)	200-350 kcal	Very High
LISS (30-40 min)	150-250 kcal	Low
Core & Conditioning	250-400 kcal	Moderate
Active Recovery	100-200 kcal	Very Low

These are estimates for a 75 kg person. Actual burn depends on body weight, workout intensity, and duration. Adjust your Poke targets based on your own data.

Active recovery guide

Do this

30-60 min light walking (keep steps above 8k)
Full body stretching - hold each stretch 30s
Foam roll quads, hamstrings, glutes, upper back
Light yoga flow or mobility drills
Sleep 8-9 hours - this is when muscle rebuilds

Avoid this

Heavy lifting or intense sports
HIIT or sprint work
Long runs (> 60 min)
Skipping meals or undereating protein
Sitting for extended periods (move every hour)