2026 Full Body Re-Comp

Novice friendly easy to follow 4 days per week full body recomposition. Designed to be accessible for all - can be reduced to pick 3 days if you are short on time.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hack Squat

Bench Press (Smith Machine)

Bent Over Row (Kettlebell)

Lateral Raise (Dumbbell)

Kettlebell Halo

Bicep Curl (Barbell)

Plank

Romanian Deadlift (Barbell)

Incline Bench Press (Barbell)

Lat Pulldown

Viking Press

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Standing Calf Raise

Hip Thrust (Barbell)

Cable Flexion Row

Pec Deck (Machine)

Face Pull

Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Abs Crunch (Bodyweight)

Front Squat (Barbell)

Seated Row (Cable)

Front Raise

Tricep Rope Push Down (Cable)

Seated Calf Raise

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