Recomp Hypertrophy Plan

Wall / Couch / Mat

Kneel in front of a wall or couch. Place one foot flat on the floor in front, the other shin vertical against the wall behind you. Keep your torso upright

Hold the stretch, breathe deeply, relax into it

• Keep your torso upright
• Squeeze the glute on the stretched side
• Breathe deeply and relax
• Don't arch your lower back

Mat

Kneel on the mat, sit back on your heels, fold forward and extend your arms in front. Rest your forehead on the mat

Hold the stretch, breathe deeply, let your lower back release

• Sit your hips back toward your heels
• Extend your arms forward
• Breathe deeply into your lower back
• Let gravity do the work

Bodyweight / Mat

Lie on your back, knees bent, feet flat on the floor hip-width apart. Arms at your sides, palms down

Drive hips up, squeeze glutes at the top for 1s, lower slowly

• Drive through your heels
• Squeeze glutes hard at the top
• Don't hyperextend your back
• Keep your core braced

Bodyweight / Mat

Lie on your back, arms extended toward the ceiling, hips and knees bent at 90°. Press your lower back into the floor

Slow and controlled — extend opposite arm and leg, return, repeat

• Press lower back flat into the floor
• Move slowly, no rushing
• Keep your core braced throughout
• Don't let your back arch

Leg Press & Calf Raise · alt: Lying/Seated Leg Curl

Place feet high and wide on the platform to maximize glute/hamstring engagement and protect the patellar tendon. Brace your core tightly and don't let your knees cave inward

Press out smoothly (1s), then lower slowly over 3 full seconds (Eccentric 3s)

• Place feet high and wide
• Brace core, torso stable
• Press out with controlled rhythm
• Return slowly 1...2...3...
• No-Squat Edition – knee-friendly

Smith Machine Hip Thrust · alt: Cable Pull-Through

Position the bench securely under your shoulder blades and pad the bar at your hip crease

Explode up powerfully (1s for power), squeeze glutes at full lockout for 2s, then lower slowly over 3s (Eccentric 3s)

• Drive hips to full lockout
• Squeeze glutes for 2 seconds
• Build firm, shapely glutes

Incline Chest Press Machine · alt: Pec Fly Machine (lower the seat)

Set the seat to a 30–45° incline. Tuck elbows in at a 45–60° angle (arrow shape, no T-flare). Pin shoulder blades firmly into the back pad

Press sharply, then lower slowly counting 1...2...3... (Eccentric Overload)

• True heavy set — recruit Type 2 fibers
• Tuck elbows 45–60° (no T-flare)
• Pin shoulder blades into the pad
• Press sharp, lower slow 1...2...3...
• Stop at RIR 1–2 with clean form

Wall / Couch / Mat

Kneel in front of a wall or couch. Place one foot flat on the floor in front, the other shin vertical against the wall behind you. Keep your torso upright

Hold the stretch, breathe deeply, relax into it

• Keep your torso upright
• Squeeze the glute on the stretched side
• Breathe deeply and relax
• Don't arch your lower back

Mat

Kneel on the mat, sit back on your heels, fold forward and extend your arms in front. Rest your forehead on the mat

Hold the stretch, breathe deeply, let your lower back release

• Sit your hips back toward your heels
• Extend your arms forward
• Breathe deeply into your lower back
• Let gravity do the work

Bodyweight / Mat

Lie on your back, knees bent, feet flat on the floor hip-width apart. Arms at your sides, palms down

Drive hips up, squeeze glutes at the top for 1s, lower slowly

• Drive through your heels
• Squeeze glutes hard at the top
• Don't hyperextend your back
• Keep your core braced

Bodyweight / Mat

Lie on your back, arms extended toward the ceiling, hips and knees bent at 90°. Press your lower back into the floor

Slow and controlled — extend opposite arm and leg, return, repeat

• Press lower back flat into the floor
• Move slowly, no rushing
• Keep your core braced throughout
• Don't let your back arch

Lat Pulldown Machine · alt: Iso-Lateral High Row

Sit upright, lock the thigh pad firmly, grip slightly wider than shoulders, and puff your chest up before pulling down

Drive elbows straight down to your waist (1s), then return slowly over 3s to fully stretch the lats

• Puff chest up
• Drive elbows down to your waist
• Don't cheat with arm strength
• Return slowly over 3 seconds
• Fully stretch the lats

Seated Cable Row · alt: Chest-Supported Row Machine

Sit upright, chest out, pull the bar into your lower rib cage, keep your core braced throughout

Pull 1s / squeeze shoulder blades 1s / return 3s

• Sit upright, chest out
• Pull 1 second
• Squeeze shoulder blades 1 second
• Return slowly over 3 seconds
• Open up the chest, shoulders back

Rear Delt Fly Machine (Reverse Pec Deck) · alt: Cable Rope Rear-Delt Row

Sit facing the pad. Adjust the handles so your arms move parallel to the floor, and keep a slight bend in your elbows

Fly outward smoothly, squeeze the back of your shoulders, then return slowly over 3s

• Arms move parallel to the floor
• Keep a slight bend in the elbows
• Squeeze the rear delts at the back
• Return slowly 1...2...3...
• No momentum — control the weight

Cable Biceps Curl · alt: Dumbbell Biceps Curl

Set the pulley low, grip the bar or rope, pin your elbows firmly at your sides and lock your wrists stable

Pin elbows, no swinging, return slowly over 3s (last set: do Lengthened Partials for 4–5 reps in the bottom half)

• Pin elbows at your sides
• No momentum, no swinging
• Squeeze the biceps tight
• Return slowly 1...2...3...
• Set 3: Lengthened Partials bottom half 4–5 reps

Wall / Couch / Mat

Kneel in front of a wall or couch. Place one foot flat on the floor in front, the other shin vertical against the wall behind you. Keep your torso upright

Hold the stretch, breathe deeply, relax into it

• Keep your torso upright
• Squeeze the glute on the stretched side
• Breathe deeply and relax
• Don't arch your lower back

Mat

Kneel on the mat, sit back on your heels, fold forward and extend your arms in front. Rest your forehead on the mat

Hold the stretch, breathe deeply, let your lower back release

• Sit your hips back toward your heels
• Extend your arms forward
• Breathe deeply into your lower back
• Let gravity do the work

Bodyweight / Mat

Lie on your back, knees bent, feet flat on the floor hip-width apart. Arms at your sides, palms down

Drive hips up, squeeze glutes at the top for 1s, lower slowly

• Drive through your heels
• Squeeze glutes hard at the top
• Don't hyperextend your back
• Keep your core braced

Bodyweight / Mat

Lie on your back, arms extended toward the ceiling, hips and knees bent at 90°. Press your lower back into the floor

Slow and controlled — extend opposite arm and leg, return, repeat

• Press lower back flat into the floor
• Move slowly, no rushing
• Keep your core braced throughout
• Don't let your back arch

Chest Press Machine · alt: Pec Fly Machine

Lower the seat so the handles align exactly at nipple level. Puff your chest and pin your shoulder blades firmly into the pad

Press sharp and focused, then lower slowly over 3 full seconds (Eccentric 3s)

• True heavy set — recruit Type 2 fibers
• Pin shoulder blades firmly into the pad
• Press sharp, lower slow 1...2...3...
• Full mid/lower chest emphasis

Incline Chest Press Machine · alt: Pec Fly Machine (lower the seat)

Same incline setup as Monday — 30–45° seat, elbows tucked 45–60°, shoulder blades pinned into the pad

Controlled press up, then a slow 3-second negative

• Volume builder after the heavy flat press
• Controlled press, no bouncing
• Slow 3-second negative every rep
• Keep shoulder blades pinned

Shoulder Press Machine · alt: Dumbbell Shoulder Press

Hips glued to the seat backrest. Press straight up without arching your lower back. If the weight shakes, prioritize form first

Press up cleanly, then lower slowly 1...2...3... to insulate the shoulder joints from injury

• Stay pressed into the backrest
• Press straight up, no back arch
• Lower slowly 1...2...3...
• Protect the shoulder joints
• If it shakes, strip weight immediately

Lateral Raise Machine · alt: Dumbbell Lateral Raise

Adjust the seat so the pads rest against your outer arms. Keep your shoulders depressed — do not engage your traps

Raise outward smoothly, hold a split second at the peak, then lower slowly over 2–3s

• Choose a load allowing strict form — no shrugging
• Keep shoulders depressed (no traps)
• Hold a split second at the top
• Lower slowly over 2–3 seconds
• Builds V-shape shoulder width

Cable Triceps Pushdown · alt: Machine Triceps Dip

Set the pulley low, use a rope or straight bar, elbows glued to your sides, depress your shoulders before starting. Pick a weight where reps 8–10 feel hard

Lock elbows in place, return slowly over 3s (last set: do Lengthened Partials for 4–5 reps in the bottom half)

• Lock elbows firmly at your sides
• Press and squeeze triceps till they burn
• Return slowly 1...2...3...
• Set 3: Lengthened Partials bottom half 4–5 reps