6-Week Body Recomposition Plan 

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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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Dumbbell)

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Bicep Curl (Barbell)

Bench Press (Close Grip)

Belt Squat

Glute-Ham Raise

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Walking Lunge (Dumbbell)

Standing Calf Raise

Plank

Lower Body A (Tues)

Incline Bench Press (Barbell)

Wide Grip Lat Pulldown

Fly Press (Dumbbell)

Face Pull

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Upper Body B (Thurs)

Hack Squat

Single-Leg Leg Curl

Leg Press

Nordic Curl

Seated Calf Raise

Russian Twist (Dumbbell)

Lower Body B (Fri)

Upper Body A (Mon)

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