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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!
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4.8 Stars with 10, 000+ Ratings
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
-