Body recomposition framework

Recomp · 12 Weeks

Five days of moderate-volume lifting that lets you lose fat and build muscle simultaneously.

A 12-week template designed for body recomposition: enough volume to drive hypertrophy, enough intensity to keep strength, and a calorie strategy of slight surplus on training days, slight deficit on rest days. Use this when you don't want to bulk or cut — you want both.

fat lossrecomp12 weekhypertrophy

Sample week

The full template is what gets cloned into your account.

Mon

Upper Push

5 lifts

Barbell Bench Press
4×6-8
Overhead Press
3×8
Incline Dumbbell Bench Press
3×10
Lateral Raise
4×12-15
Tricep Pushdown
3×12

Tue

Lower Squat focus

5 lifts

Back Squat
4×6-8
Leg Press
3×12
Walking Lunge
3×12 each
Standing Calf Raise
4×15
Hanging Leg Raise
3×10

Wed

Upper Pull

5 lifts

Barbell Row
4×6-8
Pull-Up
4×AMRAP
Seated Cable Row
3×10
Face Pull
3×15
Barbell Curl
3×10

Thu

Lower Hinge focus

4 lifts

Romanian Deadlift
4×8
Hip Thrust
4×10
Bulgarian Split Squat
3×10 each
Seated Calf Raise
4×15

Fri

Full Body Conditioning

4 lifts

Goblet Squat
4×15
Dumbbell Bench Press
3×12
Dumbbell Row
3×12 each
Kettlebell Swing
4×20