Browse
Routines
Create a Routine
Log In
Workout Routine
Options
8-Week Body Recomposition
by Jay_DeGroodt
Add to library
Transparent Labs 2024
Workouts
Workout A - Chest and Triceps
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
6
60 sec
bench press
3 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
6
60 sec
incline bench press
3 sets
Start
in App
Machine Chest Fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
Machine Chest Fly
3 sets
Start
in App
decline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
6
60 sec
decline bench press
3 sets
Start
in App
EZ Bar Skull Crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
6
60 sec
EZ Bar Skull Crushers
3 sets
Start
in App
Chest Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
Chest Dip
3 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
6
60 sec
tricep pushdown
3 sets
Start
in App
Workout B - Back & Biceps
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
deadlift
4 sets
Start
in App
close grip lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
close grip lat pulldown
3 sets
Start
in App
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
bent over row
3 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
lat pulldown
3 sets
Start
in App
EZ Preacher Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
EZ Preacher Curl
3 sets
Start
in App
Reverse Grip Barbell Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
Reverse Grip Barbell Curls
3 sets
Start
in App
Workout C - Quads, Glutes & Hamstrings
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
squat
4 sets
Start
in App
Stiff Leg Deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
Stiff Leg Deadlift
3 sets
Start
in App
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
lunge
3 sets
Start
in App
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
leg curl
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
leg extension
3 sets
Start
in App
Workout D - Shoulders and Traps
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
seated shoulder press
4 sets
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
shrug
3 sets
Start
in App
Machine Shoulder Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
Machine Shoulder Press
3 sets
Start
in App
Machine Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
Machine Lateral Raise
3 sets
Start
in App
High-Angle Facepulls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
High-Angle Facepulls
3 sets
Start
in App
Workout E - Biceps & Triceps
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
6
60 sec
curl
4 sets
Start
in App
close-grip bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
close-grip bench press
3 sets
Start
in App
EZ Bar Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
EZ Bar Curls
3 sets
Start
in App
EZ Bar Skull Crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
EZ Bar Skull Crushers
3 sets
Start
in App
EZ Bar Forearm Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
EZ Bar Forearm Curl
3 sets
Start
in App
tricep pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
tricep pushdown
3 sets
Start
in App
Workout F - HIIT Cardio + Abs & Calves
Ab Wheel Rollouts w. Machine Calf Raises superset
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
+
amrap
60 sec
2
–
–
5
+
amrap
60 sec
3
–
–
5
+
amrap
60 sec
Ab Wheel Rollouts w. Machine Calf Raises superset
3 sets
Start
in App
Seated Calf Raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
Seated Calf Raises
3 sets
Start
in App
hanging leg raises
Start
in App
Set
Reps
Rest time
1
10
+
amrap
60 sec
2
10
+
amrap
60 sec
3
10
+
amrap
60 sec
hanging leg raises
3 sets
Start
in App
Calf Raises on Leg Press Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
Calf Raises on Leg Press Machine
3 sets
Start
in App
Decline Weighted Sit-ups
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
Decline Weighted Sit-ups
3 sets
Start
in App