Body Recomposition Workout Plan

What is body recomposition?

Body recomposition is the process of building muscle and losing fat simultaneously, rather than doing separate bulking and cutting phases. While it is slower than a dedicated bulk or cut, research shows it is achievable, particularly for beginners, detrained individuals, and those carrying significant body fat.

How does the body recomp program work?

This 4-day program emphasises heavy compound lifts that recruit large muscle groups and generate the strongest anabolic stimulus. Each session includes a squat or deadlift pattern, pressing and pulling movements, and targeted accessory work. Four training days keeps recovery manageable during what is essentially a caloric balancing act.

Who can achieve body recomposition?

Body recomposition works best for beginners, those returning to training after a break, and people with higher body fat percentages. Eat at maintenance or a very slight deficit with high protein (2g+ per kg of body weight). Be patient, as visible recomposition typically takes 12-16 weeks of consistent training and nutrition.