Body Recomposition Tracker

01

MONDAY — Heavy Lower

Quads, Hamstrings, Glutes • 6–8 reps

HeavyCalisthenics

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Exercise	Sets × Reps	Rest
Warm-up (5 min)
Bodyweight squats + leg swings	2 × 10	60s
Main Lifts — Heavy
Rack Squats (or DB Goblet) Heavy. Full ROM, controlled. Quad & glute dominant.	4 × 6–8	2–3m
DB RDLs Hamstring & glute dominant. Hinge at hips, light knee bend.	4 × 6–8	2–3m
DB Bulgarian Split Squats Single leg. Good for imbalances.	3 × 8	90s
Accessories
DB Leg Curls Hamstring isolation. Squeeze at top.	3 × 10–12	60s
Calisthenics Finisher
Pistol Squat Progression or Jump Squats High metabolic effect.	3 × 8–15	45s

02

TUESDAY — Calisthenics Conditioning

Push & Core • 30 Minutes • Fat Loss Focus

30 MinCalisthenics

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30-Minute Bodyweight Session — Push & Core

No equipment needed. Timed intervals: 40 seconds work / 20 seconds rest unless noted. Keep transitions tight — the clock is the workout.

Exercise	Work	Notes
Warm-up — 4 min
Jumping jacks	60s	Easy pace
Arm circles + shoulder rolls	60s	Both directions
Bodyweight squats	60s	Slow, full depth
Inchworms	60s	Walk out to plank, walk back
Block 1: Push Circuit — 12 min (3 rounds, 40s work / 20s rest)
Push-ups Drop to knees when form breaks — never grind reps.	40s	Round 1-3
Jump squats Land soft. Swap to fast air squats if knees complain.	40s	Round 1-3
Pike push-ups Hips high, head toward floor. Shoulder builder.	40s	Round 1-3
Mountain climbers Core tight, hips level.	40s	Round 1-3
Block 2: Strength Circuit — 9 min (3 rounds, 40s work / 20s rest)
Bench/chair dips Elbows track back, shoulders down.	40s	Round 1-3
Reverse lunges (alternating) Knee kisses floor, chest tall.	40s	Round 1-3
Plank shoulder taps Feet wide, minimize hip sway.	40s	Round 1-3
Core Finisher — 4 min (2 rounds, 30s each, no rest)
Hollow body hold	30s	Low back pressed down
Side plank (switch sides round 2)	30s	Straight line head to feet
Dead bugs	30s	Slow and controlled
Bicycle crunches	30s	Rotate through the torso
Cooldown — 1 min
Chest + shoulder doorway stretch	60s	Deep breaths

03

WEDNESDAY — Heavy Upper

Chest, Back, Shoulders • 6–8 reps

HeavyCalisthenics

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Exercise	Sets × Reps	Rest
Warm-up (5 min)
Arm circles + band pull-aparts	2 × 10	60s
Main Lifts — Heavy
DB Bench Press (flat) Elbows ~45°, control descent.	4 × 6–8	2–3m
DB Rows (one-arm) Squeeze at top. Back width & thickness.	4 × 6–8	2–3m
Overhead DB Press Core stability + shoulder strength.	3 × 8	90s
Accessories
Incline DB Press Upper chest focus.	3 × 8–10	75s
Rear Delt Raises Light weight, strict form.	3 × 12	60s
Calisthenics Finisher
Pull-up Progression + Max Pushups Band-assisted → bodyweight → weighted.	3 × 6–10	60s

04

THURSDAY — Calisthenics Conditioning

Pull & Legs • 30 Minutes • Full Body Burn

30 MinCalisthenics

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30-Minute Bodyweight Session — Pull & Legs

Pull-up bar helpful but optional (a sturdy table works for rows). Timed intervals: 40 seconds work / 20 seconds rest unless noted.

Exercise	Work	Notes
Warm-up — 4 min
High knees (easy pace)	60s	Gradually raise heart rate
Leg swings (front + side)	60s	30s each direction
Glute bridges	60s	Squeeze at top
Cat-cow + arm reaches	60s	Loosen the spine
Block 1: Pull Circuit — 12 min (3 rounds, 40s work / 20s rest)
Pull-ups or table rows Band-assisted fine. Table rows: body straight, pull chest to edge.	40s	Round 1-3
Burpees (step-back or full) Pick the version you can sustain all 40 seconds.	40s	Round 1-3
Superman pulls Lying face down, squeeze the entire back, pull elbows to ribs.	40s	Round 1-3
Skater hops Lateral power, soft landings.	40s	Round 1-3
Block 2: Legs Circuit — 9 min (3 rounds, 40s work / 20s rest)
Bulgarian split squats Left leg odd rounds, right leg even. Rear foot on chair.	40s	Round 1-3
Chin-up negatives or doorframe rows Jump up, lower 3–5 seconds. Builds real pulling strength.	40s	Round 1-3
Bear crawl (forward + back) Knees an inch off the floor, slow and controlled.	40s	Round 1-3
Core Finisher — 4 min (2 rounds, 30s each, no rest)
Plank	30s	Squeeze glutes, ribs down
Lying leg raises	30s	Slow negatives
Russian twists	30s	Feet down = easier
Flutter kicks	30s	Low back stays down
Cooldown — 1 min
Lat + hip flexor stretch	60s	30s each

05

FRIDAY — Hypertrophy Day

Moderate Weight • 8–12 reps • Volume for muscle

HypertrophyCalisthenics

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Exercise	Sets × Reps	Rest
Full Body Hypertrophy
Incline DB Press 3-sec descent, explosive up.	3 × 8–10	75s
DB Rows (moderate) Time under tension.	3 × 8–10	75s
DB Squats (or Goblet) Quad pump.	3 × 10–12	75s
Accessory Circuit
Lateral Raises Light weight, high volume.	3 × 12–15	60s
DB Leg Curls	3 × 12–15	60s
DB Bicep Curls	2 × 10–12	60s
Calisthenics Finisher
Push-up / Dip Holds + Planks 20–30 sec holds. Time under tension.	3 × 20–30s	30s

6–7

WEEKEND — Active Recovery

Walk, Stretch, Mobility

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Walk 30–60 min both days at easy pace. Stretch 10–15 min daily — shoulders, hips, hamstrings. Recovery is where adaptation happens. Get 7–9 hours of sleep.

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