6-Week Body Recomposition Plan
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 10 reps |
| 2 | Chest Supported Row (Machine) | 4 | 10 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 4 | Lat Pulldown | 3 | 12 reps |
| 5 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 6 | Seated Row (Cable) | 3 | 15 reps |
| 7 | Bicep Curl (Barbell) | 3 | 15 reps |
| 8 | Bench Press (Close Grip) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Belt Squat | 4 | 10 reps |
| 2 | Glute-Ham Raise | 4 | 10 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 24 reps |
| 4 | Lying Leg Curl | 3 | 15 reps |
| 5 | Walking Lunge (Dumbbell) | 3 | 24 reps |
| 6 | Standing Calf Raise | 3 | 20 reps |
| 7 | Plank | 3 | 45 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 10 reps |
| 2 | Chest Supported Row (Machine) | 4 | 10 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 4 | Wide Grip Lat Pulldown | 3 | 12 reps |
| 5 | Fly Press (Dumbbell) | 3 | 15 reps |
| 6 | Face Pull | 3 | 20 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 15 reps |
| 8 | Overhead Tricep Extension (Cable) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Glute-Ham Raise | 4 | 10 reps |
| 2 | Hack Squat | 3 | 10 reps |
| 3 | Single-Leg Leg Curl | 3 | 12 reps |
| 4 | Leg Press | 3 | 15 reps |
| 5 | Nordic Curl | 3 | 8 reps |
| 6 | Seated Calf Raise | 3 | 20 reps |
| 7 | Russian Twist (Dumbbell) | 3 | 40 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 6-Week Body Recomposition Plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
6-Week Body Recomposition Plan is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
6-Week Body Recomposition Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
