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6-Week Body Recomposition Plan

by Eric U.
5 athletes joined

Program Description

Body Recomposition over six weeks

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 05, 2025 02:33
  • Last Edited
    Jun 27, 2025 04:36

Summary

Transform your physique with this comprehensive 6-Week Body Recomposition Plan, designed for those ready to sculpt and strengthen their bodies. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups, from chest and back to legs and arms. Each session includes detailed rep targets and a variety of equipment, ensuring a dynamic and effective workout experience. Get ready to challenge yourself, build lean muscle, and burn fat as you make significant strides toward your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.1%
Upper Back
10.8%
Chest
9.7%
Quadriceps
9.2%
Glutes
8.7%
Triceps
8.6%
Lats
8.5%
Front Delts
7.5%
Biceps
6.4%
Abs
4.5%
Middle Delts
4.1%
Calves
3.4%
Rear Delts
1.4%
Lower Back
1.4%
Adductors
0.7%
Forearms
0.7%
Abductors
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bench Press (Close Grip)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bench Press (Close Grip)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bench Press (Close Grip)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Chest Supported Row (Machine)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Seated Row (Cable)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Bench Press (Close Grip)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
-
2
Glute-Ham Raise
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Plank
3
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
-
2
Glute-Ham Raise
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Plank
3
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
-
2
Glute-Ham Raise
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Plank
3
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
-
2
Glute-Ham Raise
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
20 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Plank
3
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Supported Row (Machine)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Fly Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Supported Row (Machine)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Fly Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Supported Row (Machine)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Fly Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Chest Supported Row (Machine)
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Fly Press (Dumbbell)
3
12 reps
-
6
Face Pull
3
15 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
8 reps
-
2
Hack Squat
3
8 reps
-
3
Single-Leg Leg Curl
3
10 reps
-
4
Leg Press
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Seated Calf Raise
3
115 reps
-
7
Russian Twist (Dumbbell)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
8 reps
-
2
Hack Squat
3
8 reps
-
3
Single-Leg Leg Curl
3
10 reps
-
4
Leg Press
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Seated Calf Raise
3
115 reps
-
7
Russian Twist (Dumbbell)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
8 reps
-
2
Hack Squat
3
8 reps
-
3
Single-Leg Leg Curl
3
10 reps
-
4
Leg Press
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Seated Calf Raise
3
115 reps
-
7
Russian Twist (Dumbbell)
3
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
4
8 reps
-
2
Hack Squat
3
8 reps
-
3
Single-Leg Leg Curl
3
10 reps
-
4
Leg Press
3
12 reps
-
5
Nordic Curl
3
10 reps
-
6
Seated Calf Raise
3
115 reps
-
7
Russian Twist (Dumbbell)
3
50 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Chest Supported Row (Machine)
4 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
6
Seated Row (Cable)
3 Sets
15 Reps
-
7
Bicep Curl (Barbell)
3 Sets
15 Reps
-
8
Bench Press (Close Grip)
3 Sets
15 Reps
-
Day 2
1
Belt Squat
4 Sets
10 Reps
-
2
Glute-Ham Raise
4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
24 Reps
-
4
Lying Leg Curl
3 Sets
15 Reps
-
5
Walking Lunge (Dumbbell)
3 Sets
24 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
7
Plank
3 Sets
45 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
2
Chest Supported Row (Machine)
4 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
5
Fly Press (Dumbbell)
3 Sets
15 Reps
-
6
Face Pull
3 Sets
20 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
Day 4
1
Glute-Ham Raise
4 Sets
10 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Single-Leg Leg Curl
3 Sets
12 Reps
-
4
Leg Press
3 Sets
15 Reps
-
5
Nordic Curl
3 Sets
8 Reps
-
6
Seated Calf Raise
3 Sets
20 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
40 Reps
-