Beginner's 8-Week Body Recomposition Workout Plan

So you’ve been working out for a few months, following the same routine, but now you’re stuck in a plateau. You’re lifting the same weights, running the same distances, and wondering why your progress has stalled. If you want to build muscle and lose fat at the same time but don’t know how to break through this rut, you’re in the right place.

This article is your go-to guide for a proven body recomposition workout plan. We’ll cover strength training, lifting weights strategies, high intensity interval training (HIIT), and nutrition tips designed to help you burn fat, build lean muscle, and improve your body composition. By the end, you’ll have a clear, actionable workout routine that supports muscle growth while reducing body fat percentage.

Ready to take control of your body recomposition journey and see real results? Let’s get started.

What is Body Recomposition?

Body recomposition means changing your body’s fat and muscle amounts.

It’s about losing fat and gaining muscle at the same time. This isn’t the old “bulk then cut” approach—it’s smarter, more balanced, and focuses on doing both together. It’s your journey, and every bit of progress counts!

Spotlight on Fat Loss

Losing weight isn’t the whole story—it’s about losing fat.

Your weight includes muscle, fat, bone, water, organs, and other tissues. The focus here is on losing fat mass and gaining muscle mass.

That’s why your scale weight might stay the same or even go up during body recomp. Muscle is denser than fat, so your body will look different, more toned, and stronger—even if the scale doesn’t show it.

Remember, body recomp isn’t a quick fix. It takes patience and commitment. Fat loss and muscle gain happen steadily and sustainably. Stick with it, and you’ll see lasting results and a stronger, healthier you.

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Can You Lose Fat and Gain Muscle at the Same Time?

Absolutely! You can lose fat and gain muscle simultaneously, and this is what we call body recomposition. It’s all about finding the right balance between your diet and exercise routine.

To shed fat, you’ll need to create a calorie deficit—meaning you consume fewer calories than your body burns. But don’t worry, losing body fat effectively isn’t about starving yourself; it’s about combining smart resistance training, proper nutrition, and managing your calorie intake in a way that supports fat loss while building muscle.

Building muscle means challenging your muscles regularly through strength training and fueling them with enough protein. The magic happens when you aim for a small calorie deficit, boost your protein intake, and stay consistent with your strength workouts. This approach encourages your body to tap into stored fat for energy while providing what it needs to build and repair muscle tissue.

Keep in mind, this process takes time and patience—it’s usually slower than focusing on fat loss or muscle gain alone. It might feel challenging, especially if you’re already lean or very fit, but don’t get discouraged!

Remember, everyone’s body is unique. Factors like age, gender, fitness level, and genetics all play a role in how your body responds. The key is to stay committed and consistent. With dedication, you’ll start to see meaningful changes in your body composition over several months.

You’ve got this—every step forward is progress on your body recomposition journey!

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How to do Body Recomposition?

To give you a short and simple answer, for body recomp, you need to be doing the following 4 things:

1. Be on a caloric deficit diet.
2. Consuming 1.6 to 2.2 grams of protein per kilogram of body weight.[[5]](LINK 1)
3. Following a strength training program where you gradually lift heavier weights.
4. Doing some cardio exercise for overall health and to burn extra calories.

These steps are aimed at reducing body fat percentage while increasing muscle mass.

But before we dive into how you can tackle each of these, it’s important to take a moment to assess where you’re starting from. Knowing your baseline helps you set realistic goals and track your progress, which is key to staying motivated on this journey.

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Your Current Body Composition

Start by getting a clear picture of your body fat percentage and lean mass. Lean body mass includes everything in your body except fat — like muscle, bone, and organs — and it’s a crucial factor in body recomposition because building lean muscle helps you burn fat more efficiently.

There are several ways to measure this:

• DEXA scans are very accurate and use low-dose X-rays, but they can be a bit pricey.
• Bioelectrical impedance uses a gentle electric current to estimate body fat; many home scales offer this feature.
• Skinfold measurements use calipers to check fat at certain spots; it’s less precise but widely accessible.

Choose a method that you can easily repeat over time to see how you’re progressing.

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Your Current Fitness Level

Next, take stock of your strength and endurance. This will help you design a workout plan that’s just right for you — challenging but doable.

Try testing yourself with:

• How much weight you can lift on key exercises like squats, bench press, shoulder press, and deadlifts.
• How long you can run or cycle at a steady pace.
• How many push-ups, pull-ups, or sit-ups you can do.

Knowing these numbers will give you a great starting point and help you celebrate your improvements as you go.

Remember, this is your personal journey. Everyone starts somewhere, and progress is progress — no matter how small. Keep your head up and stay excited about the changes ahead!

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Your Dietary Habits

Take a moment to reflect on your current eating patterns. Understanding how many calories you typically consume, along with your intake of protein, carbohydrates, and fats, will empower you to make smart adjustments tailored to your body recomposition goals.

Try keeping a food diary for a week—write down everything you eat and drink. You can use an app or website to track:

• How many calories you usually consume
• Your daily protein, carbohydrate, and fat intake
• The timing of your meals throughout the day

This insight is invaluable for making informed changes that support your journey. Remember, balancing your body recomposition macronutrients—protein, carbs, and healthy fats—is essential to fuel muscle growth and promote fat loss. Aim to eat in a slight calorie deficit while prioritizing a high protein intake around 2.6-3.5 grams per kg of fat-free mass to help your muscles recover and grow stronger.

You've got this! Small, consistent steps with your nutrition will build the foundation for the amazing progress ahead.

Your Overall Goals

It's important to set realistic, specific long-term goals.

Remember, body recomposition is a journey, not a race. It’s perfectly normal for progress to take time, so be patient and kind to yourself along the way.

Instead of vague goals like "get fit," try setting clear, achievable targets that inspire you. For example:

• Reduce body fat by 5% in 6 months
• "Increase squat strength by 50 pounds in 3 months"

Keep in mind, healthy body recomposition is a slow but rewarding process.

Expect to see noticeable changes in 2-3 months, with more significant transformations unfolding over 6 months or longer.

You’re making progress every day, even if it doesn’t always feel like it!

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How Much Time Can You Commit

Take a realistic look at your weekly schedule and decide how much time you can dedicate to exercise and meal prep.

Consistency is key, but it doesn’t mean you have to spend hours every day.

Here’s a simple guideline to help you plan:

• Aim for about 3-4 hours per week for strength training
• Add 1-3 hours for cardio exercises
• Set aside some extra time for preparing healthy, nourishing meals

Remember, small, consistent efforts add up to big results over time.

You’ve got this—every minute you invest in yourself brings you closer to your goals!

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Importance Of Diet In Body Recomp

Diet plays a crucial role in body recomposition because it’s the foundation for both losing fat and building muscle, which are the main goals of body recomp.

Think of your body as a building under construction. Just like you need the right materials to build a strong, lasting structure, your body needs the right nutrients to build strength and shape. What you eat is just as important as how you train. If you don’t fuel yourself properly, you risk losing muscle instead of fat or missing out on the gains you’re working so hard for.

You deserve to nourish your body with enough protein to repair and grow muscles, especially after those challenging workouts. Carbs are your energy allies, powering you through every rep and set. And healthy fats? They’re essential for your overall health and hormone balance.

But it’s not just about macros — vitamins and minerals play their part, keeping your bones strong and your immune system ready to support you every step of the way. If you want to dive deeper into your body’s health, an InBody Scan can be a great way to track your progress and stay motivated.

Think of your diet like a tailor-made suit—it should fit your unique needs perfectly. Eat too much, and you might gain unwanted fat; eat too little, and you won’t have the energy or nutrients to build muscle and crush your workouts.

So, focus on eating the right things in the right amounts. This balance is the key to transforming your body’s shape and strength during your body recomposition journey.

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Body Recomposition Diet

Your goal is to lose fat and gain muscle, so let’s start with the superstar nutrient: protein.

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Eat At least 20 - 40 Grams of Protein with Every Meal

Protein is your muscle’s best friend. It drives Muscle Protein Synthesis (MPS), the process your body uses to repair and build new muscle fibers after exercise. This means stronger muscles and better performance over time.

Proteins break down into amino acids, the building blocks your body uses. Among these, leucine stands out as a key trigger for muscle growth, activating the mTOR pathway, which tells your muscles to get to work repairing and growing.

Research shows that consuming 20-40 grams of high-quality protein per meal maximizes this process. While the exact amount varies based on your age, gender, and other factors, aiming for at least 20 grams per meal is a solid, science-backed goal to help you build and maintain lean muscle.

Here are some great protein sources to include in your meals:

• High Protein Sources: Chicken breast, turkey breast, white fish (like cod and tilapia), shrimp, egg whites, extra-lean beef
• Vegetarian Sources: Tofu, tempeh, edamame, lentils, chickpeas, black beans, quinoa, Greek yogurt, cottage cheese, low-fat dairy
• Vegan Sources: Tofu, tempeh, edamame, lentils, chickpeas, black beans, quinoa, seitan, green peas

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Fuel Your Workouts With Adequate Carb Intake

To power your resistance training—whether lifting weights or bodyweight exercises—you need energy. Carbs are your body’s preferred fuel, breaking down into glucose and storing as glycogen in your muscles and liver for quick access during intense activity.

Without enough carbs, you might feel drained or unable to push through your workouts, which can slow progress. Planning your pre- and post-workout meals with quality carbs ensures you have the energy to perform and recover well.

Carbs also help prevent your body from breaking down muscle protein for energy, preserving your hard-earned muscle mass.

Here are some healthy carb options to keep you energized:

• Whole Grains: Brown rice, quinoa, oats, whole wheat bread, whole grain pasta, barley, bulgur
• Fruits: Bananas, apples, berries, oranges, grapes, pineapple, mango
• Vegetables: Sweet potatoes, white potatoes, corn, peas, butternut squash, carrots, beets
• Legumes: Lentils, chickpeas, black beans, kidney beans, pinto beans
• Dairy and Alternatives: Milk, yogurt, fortified soy milk, almond milk, coconut milk

You’re doing amazing by focusing on your nutrition—it’s the fuel that will carry you through your workouts and help you reach your body recomposition goals. Keep it up!

Make Sure to Include Healthy Fats

Some people choose to drastically reduce or eliminate fat from their diet during body recomposition, often driven by the misconception that "eating fat makes you fat" or the desire to create a larger calorie deficit. 

This approach, however, is generally a mistake and can hinder progress. By cutting out fat, individuals deprive their bodies of essential nutrients and disrupt important physiological processes.

Fats are important for hormone production, including those involved in muscle growth and fat metabolism such as testosterone and estrogen. 

A very low-fat diet can lead to decreased testosterone levels, potentially slowing muscle growth and fat loss. 

Plus the satiety hormone leptin which is responsible for making you feel fuller is also released by your fat cells. 

Your body needs a daily dose of healthy fats to maintain many bodily functions. 

Without adequate fat intake, people often find their diets less satisfying and harder to stick to, as fat contributes to feelings of fullness and adds flavor to meals. 

This can lead to increased cravings and potential overeating of other macronutrients, particularly carbohydrates. 

So make sure to include healthy fats such as the following:

• Nuts and Seeds: Almonds, walnuts, pecans, cashews, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds

• Oils: Olive oil, avocado oil, coconut oil, flaxseed oil

• Fruits: Avocados, olives

• Fish and Seafood: Salmon, mackerel, sardines, trout, herring

• Nut Butter: Almond butter, peanut butter, cashew butter

• Dairy and Dairy Alternatives: Full-fat yogurt, cheese, full-fat milk, Greek yogurt

Limit or Avoid Processed Foods

To lose fat and build muscle, eat fewer calories than you burn. 

Processed foods hinder this—they're high in calories, low in nutrients, and easy to overeat. 

They cause blood sugar spikes, increased hunger, and fat storage.

Whole foods are more filling, nutrient-dense, and support muscle growth. They provide essential nutrients that processed foods often lack, making them a better choice for body recomposition. Whole foods help you maintain a calorie deficit and improve body composition and health.

Eating healthier whole foods helps you maintain a calorie deficit and improve body composition and health.

Minimize or avoid these processed foods:

• Sugary Snacks and Sweets: Candy, chocolate bars, cookies, cakes and pastries, donuts

• Savory Snacks: Potato chips, pretzels, cheese puffs, crackers

• Processed Meats: Hot dogs, sausages, bacon, deli meats (ham, turkey, salami), pepperoni

• Frozen and Ready-to-Eat Meals: Frozen pizzas, TV dinners, microwaveable meals, breaded chicken nuggets or tenders, frozen burritos. If you're seeking healthier alternatives and guidance to overcome unhealthy eating habits, consider the Second Chance Transformation Program at Fit Results Chicago for nutrition and accountability support.

• Fast Food Items: Burgers, fries, fried chicken, pizza, tacos

• Canned and Packaged Goods: Canned soups (especially creamy ones), canned pasta, instant noodles, boxed macaroni and cheese, canned chili

• Beverages: Soda, energy drinks, sweetened iced teas, fruit juices with added sugars, flavored milk

• Baked Goods: White bread, bagels, muffins, biscuits

• Condiments and Sauces: Ketchup, mayonnaise, salad dressings (especially creamy ones), BBQ sauce, sweet and sour sauce

• Breakfast Foods: Sugary cereals, instant oatmeal with added sugars, Pop-tarts, breakfast bars, and granola bars (with added sugars)

• Dessert Items: Ice cream, pudding cups, sweetened yogurt

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Body Recomp Calorie Calculation

Here's a step-by-step guide to calculating your calorie intake for body recomp:

Step 1 - Calculate your maintenance calories

Maintenance calories are the number of calories you need to consume daily to maintain your current weight. 

The Mifflin-St. Jeor equation is a widely respected method: 

For men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 

For women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161 

After calculating this basal metabolic rate (BMR), multiply it by an activity factor:

• Sedentary (little to no exercise): BMR × 1.2
• Lightly active (1-3 days/week): BMR × 1.375
• Moderately active (3-5 days/week): BMR × 1.55
• Very active (6-7 days/week): BMR × 1.725
• Extra active (very intense exercise): BMR × 1.9

Be honest about your activity level. 

Consider not just structured exercise, but also daily activities like walking, housework, or active jobs. 

This affects your calorie needs and how aggressively you can pursue body recomp.

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Step 2: Adjust for Activity Levels

Whatever number you get, the next step is to adjust it based on what kind of physical activity you will be doing on a given day. 

Here is an example of strength training tips from expert trainers.

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On Strength Training Days: Increase Calories By 5-15% Above Maintenance.

On these days, your body needs extra energy and nutrients to support muscle protein synthesis (MPS) triggered by resistance training. 

The slight caloric surplus provides the necessary building blocks for muscle repair and growth.

Research shows that MPS can remain elevated for up to 24-48 hours post-exercise, justifying the increased calorie intake.[4]

The surplus also helps replenish glycogen stores depleted during intense workouts, supporting recovery and performance in subsequent sessions.

So If your maintenance calories are 2200 calories, you can aim for 2310 to 2530 calories on strength training days.

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On Cardio Days: Eat At Maintenance Level.

Cardiovascular exercise typically burns more calories than strength training but doesn't stimulate MPS to the same extent. 

Eating at maintenance on these days ensures adequate energy for the workout and recovery without promoting fat storage. 

This approach allows you to benefit from the calorie-burning effects of cardio while maintaining muscle mass. 

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On Rest Days: Decrease Calories By 5-10% Below Maintenance.

On non-training days, your body's energy demands are lower. The slight caloric deficit encourages the body to tap into fat stores for energy, promoting fat loss. 

This deficit is small enough to avoid significant muscle catabolism, especially when combined with adequate protein intake. 

So again, if your maintenance calories are 2200 calories, you can shoot for 1980 to 2090 calories on rest days.

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For Aggressive Weight Loss: Decrease Calories By 5-10% Below Maintenance on All Days.

If you have a lot more fat to lose and are less concerned with building muscle, then you can set your calorie level to be lower on all days.

The benefit of this method is you lose weigh much faster than the other methods. The disadvantage is you might have lower energy levels and it becomes harder to build muscle at the same time.

This method may also be harder to be consistent with over time.

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Step 3: Calculate Your Macronutrient Ratio

For Protein:

• Multiply your body weight in kg by 1.6 - 2.2g [6]

• Each gram of protein contains 4 calories

Example: 70kg person aiming for 2g/kg = 140g protein = 560 calories from protein

For Fat:

• Multiply your body weight in kg by 0.5-1g
• Each gram of fat contains 9 calories

Example: 70kg person aiming for 0.8g/kg = 56g fat = 504 calories from fat

Calculate carbohydrate intake: To maximize your results, consider combining smart nutrition strategies with prison workout routines you can perform anywhere.

• Subtract protein and fat calories from your total daily calorie target
• Divide the remaining calories by 4 (as each gram of carbs contains 4 calories)

Example: If total calories are 2000, and 560 are from protein and 504 from fat: 2000 - (560 + 504) = 936 calories left for carbs 936 ÷ 4 = 234g of carbs

So based on these calculations your macronutrient ratio will be  

• Protein (560/2000 = 28%), 
• Fat (504/2000 = 25%), 
• Carbs (936/2000 = 47%)

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Body Recomp Meal Plan

Keep in mind that the meal plan provided here is just an example. While you are free to adapt the recipes to suit your preferences and needs, your exact calorie and macronutrient requirements will depend on your individual factors. 

So make sure to adapt a meal plan that is customized to your individual needs with the help of a professional nutritionist for accurate results.

With that in mind, here's a sample body recomposition meal plan based on a 2000-kcal intake.

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Body Recomposition Workout

Whether you are working out at the gym or doing home workouts, if you want to build muscle, your body recomposition routine should include the following elements in your weekly exercise schedule: There are various body recomposition workout plans tailored for different goals, such as strength training and muscle building for women.

Resistance Training

Resistance training forms the backbone of any successful body recomposition program. This type of exercise involves working your muscles against a force or weight, which can include free weights, machines, resistance bands, or even your own body weight. To create a body recomposition workout plan, perform resistance training at least three times per week incorporating compound exercises like squats and bench presses. These exercises are highly effective for building strength and muscle mass.

This type of exercise involves working your muscles against a force or weight, which can include free weights, machines, resistance bands, or even your own body weight. 

The primary goals of resistance training in body recomposition are:

1. Building and maintaining lean muscle mass
2. Increasing overall strength
3. Boosting metabolic rate

For ideal results, you have to include resistance training at least 3-4 times per week, allowing at least one day of rest between sessions for muscle recovery. Engage in resistance training three to four times a week prioritizing compound movements as they work multiple muscle groups and burn more calories. This approach ensures a balanced and effective workout routine.

Each session should last about 45-60 minutes and target all major muscle groups over the course of a week. Perform strength training close to failure, completing three to six sets per body part to promote muscle growth. This approach ensures that your muscles are adequately challenged, leading to better results in your body recomposition journey.

We ll talk about which specific exercises you can do later on. 

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Progressive Overload

While this is not an exercise, it is a must during body recomp. 

To continue building muscle, you need to progressively increase the demands on your musculoskeletal system. 

This can be done by increasing the weight, changing the sets/reps, adjusting rest periods, or modifying the exercise itself to make it more challenging

Methods to implement progressive overload:

• Increasing weight: Add small increments of weight (2.5-5 lbs) to your lifts as you get stronger.
• Increasing volume: Perform more total repetitions, either by adding sets or reps per set.
• Improving form: Focus on perfecting your technique, which can lead to more effective muscle engagement.
• Decreasing rest time: Shorten the rest periods between sets to increase workout intensity.
• Increasing frequency: Add an extra training session per week if recovery allows.
• Changing tempo: Alter the speed of your repetitions, e.g., slower eccentric (lowering) phase.

Implement progressive overload gradually and consistently. Aim to progress in at least one aspect every 1-2 weeks.

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Compound Lifts

Compound lifts are strength-training exercises that work multiple muscle groups at the same time. 

Unlike isolation exercises, which target a single muscle group, compound lifts such as squats, deadlifts, bench presses, and rows engage several muscles simultaneously. 

This makes them highly efficient for building strength and muscle mass, as they mimic natural movements and allow for the use of heavier weights. 

For body recomposition, this is ideal because they provide a high level of muscle activation, leading to increased calorie burn and improved metabolic rate. 

By engaging large muscle groups you can:

• Stimulate a greater hormonal response, particularly growth hormone and testosterone
• Burn more calories due to the engagement of larger muscle groups
• Improve overall strength and functional fitness
• Save time by working multiple muscles in a single exercise

Key compound lifts to include in your routine:

Squats

• Muscles Worked: Quadriceps, hamstrings, glutes, calves, core
• Variations: Back squats, front squats, goblet squats

Deadlifts

• Muscles Worked: Hamstrings, glutes, back, core
• Variations: Conventional, sumo, Romanian

Bench Press

• Muscles Worked: Chest, shoulders, triceps
• Variations: Barbell, dumbbell, incline, decline

Overhead Press

• Muscles Worked: Shoulders, upper chest, triceps
• Variations: Standing barbell, seated dumbbell

Pull-ups/Chin-ups

• Muscles Worked: Back, biceps, core
• Variations: Wide grip, close grip, neutral grip

Rows

• Muscles Worked: Back, biceps, shoulders
• Variations: Barbell rows, dumbbell rows, cable rows

Include 3-4 of these compound lifts into each workout session, performing 3-5 sets of 6-12 repetitions for each exercise. 

Adjust the weight and volume based on your current strength level and goals.

Combining with HIIT

While lifting heavy weights is crucial for building muscle, it may not be enough on its own to change your body composition, particularly if your goal includes losing fat. 

This is where HIIT comes in.

HIIT involves short bursts of intense exercise followed by brief recovery periods, typically lasting 15-30 minutes per session. To perform HIIT effectively, sessions should not take much more than 25 minutes if done correctly and hard enough. This ensures maximum efficiency and effectiveness in burning fat and preserving muscle mass.

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Benefits of HIIT for body recomposition:

• Efficient fat burning during and after the workout (due to EPOC - Excess Post-exercise Oxygen Consumption)[7]
• Preservation of lean muscle mass[8]
• Improved cardiovascular health and endurance[9]
• Time-efficient workouts

Incorporating HIIT Into Your Workout Plan

1. Frequency: You can add 2-3 HIIT sessions per week, ideally on days when you're not doing heavy resistance training.
2. Duration: Keep sessions between 15-30 minutes, excluding warm-up and cool-down.
3. Work-to-rest ratio: Common ratios include:some text
   • 1:1 (e.g., 30 seconds work, 30 seconds rest)
   • 1:2 (e.g., 20 seconds work, 40 seconds rest)
   • 2:1 (e.g., 40 seconds work, 20 seconds rest)
4. Exercises: Include a mix of:some text
   • Bodyweight exercises: Burpees, mountain climbers, jump squats, push-ups
   • Cardio activities: Sprinting, cycling, rowing, jumping rope

Gradually increase the intensity and duration of your HIIT workouts as your fitness improves. 

Always listen to your body and adjust the workout intensity as needed to prevent overtraining.

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What about Cardio?

Cardio does have a specific and strategic role in body recomposition. 

But it's not the central focus, as resistance training is, it complements the muscle-building process by aiding in fat loss. 

The key is to include cardio in a way that supports muscle gain while enhancing fat burning.

For body recomposition, the type and amount of cardio should be carefully considered. 

If you are spending a lot of time running outdoors or on the treadmill at low intensities, you could actually be doing more harm than good when we look at it from body recomp perspective.

Because this can lead to muscle adaptations that may not align with muscle-building goals. 

These adaptations can make the muscles more efficient at endurance, potentially at the expense of strength and size.

High-intensity interval Training (HIIT) is much more preferable for body recomposition because it can help you burn fat and can also elicit a strength response, activating the muscles in a way that is complementary to resistance training. 

For cardio purposes, Moderate-Intensity Steady-State Cardio (MISS) is a suitable option. 

This form of cardio involves maintaining 60-70% of your maximum heart rate, striking a balance between intensity and duration. 

It's good for burning calories without pushing the body into an endurance adaptation that could hinder muscle gain. 

MISS can be incorporated on off-days or after lifting sessions to boost calorie expenditure without compromising the muscle-building process.

You could include this 2 - 3 times in your weekly workout plan.

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Body Recomposition Workout Routine

Here is a sample workout routine for 8 weeks. This workout is split into cycles of 2, with each cycle lasting for 4 weeks.

Keep in mind, that this workout plan is intended as a general guideline and may not suit everyone's specific needs.

Since everyone has unique goals, physical capabilities, and health considerations, it's crucial to discuss any new workout regimen with your personal trainer to ensure it's the right fit for you.

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Cycle 1: Weeks 1-4

Monday: Upper Body Strength

• Warm-up: 10 minutes of dynamic stretching
• Workout:some text
  • Bench Press: 4 sets of 6 reps
  • Bent Over Row: 4 sets of 6 reps
  • Overhead Press: 4 sets of 6 reps
  • Pull-Ups: 4 sets to failure
  • Dumbbell Tricep Extension: 3 sets of 8 reps
  • Bicep Curls: 3 sets of 8 reps
• Cool-down: 10 minutes of static stretching

Tuesday: Lower Body Strength

• Warm-up: 10 minutes of dynamic stretching
• Workout:some text
  • Squats: 4 sets of 6 reps
  • Deadlifts: 4 sets of 6 reps
  • Lunges: 3 sets of 8 reps per leg
  • Leg Press: 3 sets of 8 reps
  • Calf Raises: 3 sets of 15 reps
• Cool-down: 10 minutes of static stretching

Wednesday: Cardio + Core

• Warm-up: 10 minutes of light cardio
• Workout:some text
  • HIIT Cardio: 30 minutes (1 minute high intensity, 1 minute low intensity)
  • Plank: 3 sets of 1 minute
  • Russian Twists: 3 sets of 20 reps
  • Leg Raises: 3 sets of 15 reps
  • Bicycle Crunches: 3 sets of 20 reps
• Cool-down: 10 minutes of static stretching

Thursday: Upper Body Hypertrophy

• Warm-up: 10 minutes of dynamic stretching
• Workout:some text
  • Incline Dumbbell Press: 3 sets of 12 reps
  • Seated Cable Row: 3 sets of 12 reps
  • Lateral Raises: 3 sets of 15 reps
  • Face Pulls: 3 sets of 15 reps
  • Tricep Dips: 3 sets of 12 reps
  • Hammer Curls: 3 sets of 12 reps
• Cool-down: 10 minutes of static stretching

Friday: Lower Body Hypertrophy

• Warm-up: 10 minutes of dynamic stretching
• Workout:some text
  • Front Squats: 3 sets of 12 reps
  • Romanian Deadlifts: 3 sets of 12 reps
  • Bulgarian Split Squats: 3 sets of 12 reps per leg
  • Leg Curls: 3 sets of 15 reps
  • Seated Calf Raises: 3 sets of 15 reps
• Cool-down: 10 minutes of static stretching

Saturday: Full Body Functional

• Warm-up: 10 minutes of dynamic stretching
• Workout:some text
  • Kettlebell Swings: 3 sets of 15 reps
  • TRX Rows: 3 sets of 12 reps
  • Battle Ropes: 3 sets of 30 seconds
  • Medicine Ball Slams: 3 sets of 15 reps
  • Box Jumps: 3 sets of 12 reps
• Cool-down: 10 minutes of static stretching

Sunday: Rest or Active Recovery

• Activity Options:some text
  • Light Yoga: 30-60 minutes
  • Stretching: 30 minutes
  • Walking: 30-60 minutes

NOTE: Listen to your body, if it feels like its too much, then take an extra rest / active recovery day in the middle of the week.

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Weeks 5-8 (Cycle 2)

Monday: Lower Body

• Front Squats: 4 sets of 6-8 reps
• Bulgarian Split Squats: 3 sets of 10-12 reps per leg
• Leg Extensions: 3 sets of 12-15 reps
• Standing Calf Raises: 3 sets of 15-20 reps

Tuesday: Upper Body Push

• Incline Bench Press: 3 sets of 8-10 reps
• Dumbbell Shoulder Press: 3 sets of 10-12 reps
• Dips: 3 sets of 10-12 reps
• Lateral Raises: 3 sets of 12-15 reps

Wednesday: Cardio + Core

• HIIT Cardio: 30 minutes (1 minute high intensity, 1 minute low intensity)
• Ab Wheel Rollouts: 3 sets of 10-15 reps
• Bicycle Crunches: 3 sets of 20-30 reps
• Plank Holds: 3 sets of 60 seconds

Thursday: Upper Body Pull

• Weighted Pull-ups or Lat Pulldowns: 3 sets of 6-8 reps
• T-Bar Rows: 3 sets of 8-10 reps
• Seated Cable Rows: 3 sets of 10-12 reps
• Hammer Curls: 3 sets of 12-15 reps

Friday: Lower Body + Core

• Sumo Deadlifts: 4 sets of 6-8 reps
• Goblet Squats: 3 sets of 12-15 reps
• Glute Ham Raises: 3 sets of 10-12 reps
• Step-ups: 3 sets of 10-12 reps per leg
• Pallof Press: 3 sets of 12-15 reps per side
• Dragon Flags: 3 sets of 8-10 reps

Saturday: Full Body HIIT Circuit

• Perform 4 rounds of the following circuit, take breaks of 30 seconds after each exercise:some text
  1. Box Jumps: 10 reps
  2. Push-ups: 15 reps
  3. Dumbbell Rows: 12 reps per arm
  4. Jump Squats: 20 reps
  5. Battle Ropes: 30 seconds 

Sunday: Rest

NOTE: Listen to your body, if it feels like its too much, then take an extra rest / active recovery day in the middle of the week.

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BONUS HIIT Workout for Body Recomp

Here's a bonus HIIT workout that you can incorporate into your body recomposition routine. 

Warm-Up (5 Minutes):

• Jumping Jacks: 1 minute
• Arm Circles: 1 minute
• High Knees: 1 minute
• Leg Swings: 1 minute (30 seconds each leg)
• Light Jog: 1 minute

HIIT Workout (20 Minutes):

Perform each exercise at high intensity for 40 seconds, followed by 20 seconds of rest. Repeat the circuit 4 times.

1. Burpees

• Instructions: Start in a standing position, drop into a squat with your hands on the ground, kick your feet back into a plank position, return your feet to the squat position, and jump up explosively.
• Duration: 40 seconds
• Rest: 20 seconds

2. Mountain Climbers

• Instructions: Start in a plank position, then alternately drive your knees towards your chest as quickly as possible.
• Duration: 40 seconds
• Rest: 20 seconds

3. Jump Squats

• Instructions: Perform a squat, and then jump up explosively, landing softly and immediately going into the next squat.
• Duration: 40 seconds
• Rest: 20 seconds

4. High Knees

• Instructions: Run in place, bringing your knees up to hip level as quickly as possible.
• Duration: 40 seconds
• Rest: 20 seconds

5. Push-Ups

• Instructions: Perform a standard push-up with your hands shoulder-width apart, lowering your body until your chest nearly touches the floor, then pushing back up.
• Duration: 40 seconds
• Rest: 20 seconds

6. Sprint Intervals

• Instructions: Sprint at full speed for the duration of the exercise.
• Duration: 40 seconds
• Rest: 20 seconds

Consider tracking your top sprint times as your PR (Personal Record) to monitor your progress over time.

Cool-Down:

• Light Jog or Walk: 2 minutes
• Stretching: 3 minutes (focus on major muscle groups: legs, arms, back, and shoulders)

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FAQ for Body Recomposition

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Is HIIT good for body recomposition? 

Yes, HIIT (High-Intensity Interval Training) can be very effective for body recomposition. It helps burn calories and fat while preserving muscle mass. HIIT can boost your metabolism, improve insulin sensitivity, and increase fat oxidation. When combined with proper strength training and nutrition, HIIT can contribute significantly to body recomposition goals.

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How can I speed up my body recomposition? 

To speed up body recomposition:

• Maintain a slight calorie deficit
• Consume adequate protein (1.6-2.2g per kg of body weight)
• Focus on progressive overload in strength training
• Include both resistance training and cardio
• Ensure proper recovery and sleep
• Stay consistent with your diet and exercise routine
• Consider incorporating intermittent fasting
• Manage stress levels

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Which diet is best for body recomposition? 

There's no one diet for body recomposition, but some approaches include:

• High-protein diet
• Balanced macronutrient approach (40% carbs, 30% protein, 30% fat)
• Carb cycling
• Mediterranean diet

The key is to find a sustainable diet that provides adequate protein, controls calories, and includes a variety of nutrient-dense foods.

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Is a low-carb diet good for body recomposition? 

A low-carb diet can be good for body recomposition, especially for those who are insulin resistant or have a significant amount of fat to lose. However, it's not necessary for everyone. Moderate to high-carb diets are easier to follow and sustain, and if you are doing high-intensity workouts, it is preferable to include plenty of carbs in your diet.

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Should I do cardio during body recomposition? 

Yes, including cardio in your body recomposition plan can be beneficial. Cardio helps create a calorie deficit, improves cardiovascular health, and can enhance recovery between strength training sessions. But the kind of cardio you do is important too. Too much slow-intesity cardio can interfere with muscle gain. A combination of HIIT and medium-intensity steady-state cardio, a couple of times a week, can be effective for most people during body recomposition.

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Rest and Recovery

Rest and recovery is just as important as your workouts when it comes to a successful body recomposition plan. If your goal is to lose fat and build muscle, you need to give your body the time it needs to repair and rebuild muscle tissue after challenging workouts. This is when the real muscle growth and fat loss happen—while you're resting, not just when you're training.

Taking regular rest days help prevent overtraining, which can lead to injury, fatigue, and even setbacks in your progress. You should aim for 7-9 hours of quality sleep each night to support muscle recovery, hormone balance, and overall health. On your scheduled rest days, you should consider incorporating active recovery activities like light cardio, stretching, or yoga. These gentle movements promotes blood flow, reduce muscle soreness, and help your body recover faster without adding extra stress.

Don't forget that your body recomposition diet play a big role in muscle repair and recovery. Make sure you're getting enough protein to support muscle tissue repair, complex carbohydrates to replenish energy stores, and healthy fats to aid in hormone production and reduce inflammation. Staying hydrated is also key for optimal muscle recovery and performance.

By prioritizing rest, active recovery, and proper nutrition, you'll set yourself up for long-term success in your body recomposition journey. Remember, rest days is not a sign of weakness—they're a crucial part of building a stronger, leaner body.

Tracking Progress and Staying Consistent

Tracking your progress is really a game changer when it comes to achieving body recomposition goals that you have set for yourself. Regular monitoring of your body fat percentage, body weight, and measurements gives you clear picture of how your body is changing over time—even when the scale doesn't move much like you want it to. Progress photos are another powerful tool that helps you see subtle changes in muscle definition and fat loss that numbers alone might miss. Additionally, using a tape measure to track changes in specific areas like your waist, hips, and arms can provide a more comprehensive view of your progress.

To keep your body recomposition plan on track, you should use food diary or mobile app to log your calorie intake and macronutrient breakdown that you are eating. This helps ensure you're consistently hitting your targets for protein, carbs, and healthy fats, and staying within your calorie goals for fat loss and muscle gain that you want to achieve.

Consistency is key in this gradual process that takes time. Set realistic, achievable body recomposition goals and create schedule that fits your lifestyle and what works for you. Find ways to stay accountable, whether that's teaming up with workout buddy, joining fitness community, or checking in with coach that can help you. Celebrate your small victories—like hitting new personal best or sticking to your meal plan for week—and don't get discouraged by occasional setbacks that happen to everyone.

Remember, body recomposition is not about quick fixes that don't work long term. It's about making steady, sustainable changes to your body fat and muscle mass over time that will last. By tracking your progress and staying consistent with what you are doing, you'll be able to make informed adjustments and stay motivated on your journey to healthier, leaner you that you want to become.

Putting it all Together

Getting your body recomposition goals is all about bringing together the right elements that will help you succeed in this journey. You need to start with a well-structured workout plan that has resistance training, cardiovascular exercise, and high intensity interval training (HIIT) to help maximize fat loss and muscle gain. Body recomposition requires dedication and the right approach that will support your unique needs and help you move ahead.

Pairing your workouts with a balanced body recomposition diet is essential and has helped thousands of people that are committed to this process. Your diet should provide plenty of protein, complex carbohydrates, and healthy fats that will fuel muscle growth and support overall health. Body recomposition diet is something that many people struggle with, but focusing on the right nutrition has brought to light how important proper eating is for your success.

Don't overlook the importance of rest and recovery—these are essential for muscle repair and has help prevent burnout that affects many people. Make tracking your progress a regular habit that will help you see how your body fat percentage, muscle mass, and overall body composition are changing over time. You need to adjust your calorie intake and workout plan as needed to keep moving toward your body recomposition goals.

Stay patient and consistent, knowing that body recomposition is a gradual process that has attracted people from all walks of life. Celebrate your progress, no matter how small it might seem, and remember that every step brings you closer to your ideal physique that you are working so hard for. Women may face unique challenges in body recomposition due to hormonal differences and societal pressures, but with the right approach and mindset, these obstacles can be overcome. If you need extra support, consider working with a personal trainer or nutritionist to create a customized body recomposition plan that is tailored to your unique needs and will help you stay motivated. By putting all these pieces together—workout plan, body recomposition diet, rest, and tracking—you'll be well on your way to losing fat, building muscle, and achieving a strong, healthy, and confident body that will change your life.

Creating a Sustainable Workout Plan

Getting to your body recomposition goals—whether that means losing fat, building muscle, or both—starts with a workout plan that you can actually stick to for the long haul. A sustainable body recomposition workout routine is what makes the foundation for lasting changes in your body fat percentage, muscle mass, and overall body composition that really works.

The most effective body recomposition plans has combined resistance training, high intensity interval training (HIIT), and cardiovascular exercise. By targeting multiple muscle groups—including both your upper body and lower body—you'll maximize muscle growth, burn fat, and improve your functional fitness that helps you move better in life. This balanced approach ensures you're not just focusing on one area, but building lean muscle mass and strength throughout your entire body like a partnership with yourself.

Proper nutrition is just as important as your workout routine when we're talking about real results. To support muscle protein synthesis and muscle repair, aim for a daily protein intake of 1.5–2 grams per kilogram of body weight that has helped thousand of people. Pair this with a modest calorie deficit of about 20–25% below your maintenance level to encourage fat loss while preserving lean muscle. Your body recomposition diet should be built around whole, nutrient-dense foods—think lean proteins, complex carbohydrates, and healthy fats—to fuel your workouts, support muscle recovery, and help you reach your body recomposition goals that you deserve.

Progressive overload is key to continued muscle growth and strength gains that brings to light real changes. This means gradually increasing the weight, reps, or sets in your resistance training sessions to keep challenging your muscles in order to help staying motivated. Don't forget to schedule active recovery days, such as yoga, stretching, or light cardio, to give your muscles time to repair and rebuild. This not only helps prevent injury but also supports long-term muscle recovery and growth that everyone needs.

Remember, everyone's starting point is different and we don't leave anyone behind because of where they started. Your ideal workout plan should take into account your current body fat percentage, lean muscle mass, and personal health goals that matters to you. Body recomposition for women involves reducing body fat while increasing lean muscle mass, which can lead to a toned and healthier physique. Consulting with a certified personal trainer or healthcare professional can help you create a personalized body recomposition plan that fits your needs and lifestyle like a true partnership.

Body recomposition is a gradual process that requires patience, consistency, and dedication from people that has committed to change. By focusing on a well-rounded workout routine, proper nutrition, and regular recovery, you'll be well on your way to reducing body fat, building lean muscle, and achieving the strong, healthy physique you want. We set goals and we achieve them together.

References

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2. Verreijen AM, van den Helder J, Streppel MT, et al. A higher protein intake at breakfast and lunch is associated with a higher total daily protein intake in older adults: a post-hoc cross-sectional analysis of four randomized controlled trials. J Hum Nutr Diet. 2021;34(2):384-394. doi:10.1111/jhn.12838

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3. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. Published 2018 Feb 27. doi:10.1186/s12970-018-0215-1

4. Moore DR. Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Front Nutr. 2019;6:147. Published 2019 Sep 10. doi:10.3389/fnut.2019.00147

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5. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018;10(2):180. Published 2018 Feb 7. doi:10.3390/nu10020180

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6. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults [published correction appears in Br J Sports Med. 2020 Oct;54(19):e7. doi: 10.1136/bjsports-2017-097608corr1]. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608

7. Khodadadi F, Bagheri R, Negaresh R, Moradi S, Nordvall M, Camera DM, Wong A, Suzuki K. The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Journal of Clinical Medicine. 2023; 12(6):2291. https://doi.org/10.3390/jcm12062291

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8. Monsalves-Álvarez M, Jiménez T, Bunout D, et al. High-intensity interval training prevents muscle mass loss in overweight Chilean young adults during a hypocaloric-Mediterranean diet: a randomized trial. Front Nutr. 2023;10:1181436. Published 2023 Jun 9. doi:10.3389/fnut.2023.1181436

9. D'Amuri A, Sanz JM, Capatti E, et al. Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomized controlled non-inferiority trial. BMJ Open Sport Exerc Med. 2021;7(3):e001021. Published 2021 Jul 20. doi:10.1136/bmjsem-2020-001021

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