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8-Week Body Recomposition

by Adil J.
7 athletes joined

Program Description

This body recomposition guide gives you the information and tools to help you lose fat and gain muscle without unnecessary restriction. You want to progress and get stronger when you hit the weight room — even on days you're in a calorie deficit. Increase the weight on the bar whenever possible while staying in the rep ranges provided.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 26, 2024 12:01
  • Last Edited
    Jun 18, 2025 12:02

Summary

Transform your physique with the 8-Week Body Recomposition program, designed to sculpt and define your body through a balanced blend of strength training and cardio. Over six days a week, you'll target major muscle groups with compound lifts, isolation exercises, and high-intensity interval training (HIIT) to maximize fat loss while building lean muscle. This comprehensive program is perfect for those ready to push their limits and achieve a stronger, more toned physique in just eight weeks. Get ready to elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Biceps
11.1%
Chest
9.3%
Upper Back
9.2%
Front Delts
8.9%
Quadriceps
7.5%
Glutes
6.9%
Hamstrings
6.7%
Abs
6.7%
Middle Delts
5.7%
Lats
4.8%
Lower Back
3.3%
Forearms
2.2%
Rear Delts
1.7%
Calves
1.7%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Barbell)
4
-
3
Chest Fly (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Ring Dip
3
-
6
Lying Tricep Extension (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Barbell)
4
-
3
Chest Fly (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Ring Dip
3
-
6
Lying Tricep Extension (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Barbell)
4
-
3
Chest Fly (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Ring Dip
3
-
6
Lying Tricep Extension (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Barbell)
4
-
3
Chest Fly (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Ring Dip
3
-
6
Lying Tricep Extension (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Barbell)
4
-
3
Chest Fly (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Ring Dip
3
-
6
Lying Tricep Extension (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Decline Bench Press (Barbell)
4
-
3
Chest Fly (Cable)
3
-
4
Skull Crusher (Barbell)
3
-
5
Ring Dip
3
-
6
Lying Tricep Extension (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown (Close Grip)
3
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Lat Pulldown
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown (Close Grip)
3
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Lat Pulldown
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown (Close Grip)
3
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Lat Pulldown
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown (Close Grip)
3
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Lat Pulldown
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown (Close Grip)
3
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Lat Pulldown
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Bicep Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
-
2
Lat Pulldown (Close Grip)
3
-
3
Bent Over Row (Barbell)
3
-
4
Wide Grip Lat Pulldown
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Bicep Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Stiff Leg Deadlift
3
-
3
Lunge (Barbell)
3
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Reverse Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Stiff Leg Deadlift
3
-
3
Lunge (Barbell)
3
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Reverse Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Stiff Leg Deadlift
3
-
3
Lunge (Barbell)
3
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Reverse Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Stiff Leg Deadlift
3
-
3
Lunge (Barbell)
3
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Reverse Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Stiff Leg Deadlift
3
-
3
Lunge (Barbell)
3
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Reverse Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Stiff Leg Deadlift
3
-
3
Lunge (Barbell)
3
-
4
Leg Curl
3
-
5
Leg Extension
3
-
6
Reverse Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
-
2
Shrug (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Trap Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
-
2
Shrug (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Trap Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
-
2
Shrug (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Trap Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
-
2
Shrug (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Trap Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
-
2
Shrug (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Trap Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
-
2
Shrug (Barbell)
3
-
3
Shoulder Press (Machine)
3
-
4
Lateral Raise (Machine)
3
-
5
Face Pull
3
-
6
Shrug (Trap Bar)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
-
2
Close Grip Bench Press (Smith Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
-
2
Close Grip Bench Press (Smith Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
-
2
Close Grip Bench Press (Smith Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
-
2
Close Grip Bench Press (Smith Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
-
2
Close Grip Bench Press (Smith Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
-
2
Close Grip Bench Press (Smith Machine)
3
-
3
Bicep Curl (EZ Bar)
3
-
4
Reverse Bicep Curl (EZ Bar)
3
-
5
Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
-
1B
Standing Calf Raise
3
-
2
Hanging Leg Raise
3
-
3
Decline Sit Up (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
-
1B
Standing Calf Raise
3
-
2
Hanging Leg Raise
3
-
3
Decline Sit Up (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
-
1B
Standing Calf Raise
3
-
2
Hanging Leg Raise
3
-
3
Decline Sit Up (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
-
1B
Standing Calf Raise
3
-
2
Hanging Leg Raise
3
-
3
Decline Sit Up (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
-
1B
Standing Calf Raise
3
-
2
Hanging Leg Raise
3
-
3
Decline Sit Up (Weighted)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
3
-
1B
Standing Calf Raise
3
-
2
Hanging Leg Raise
3
-
3
Decline Sit Up (Weighted)
3
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
-
2
Decline Bench Press (Barbell)
4 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Skull Crusher (Barbell)
3 Sets
-
5
Ring Dip
3 Sets
-
6
Lying Tricep Extension (Barbell)
3 Sets
-
Day 2
1
Deadlift (Barbell)
4 Sets
-
2
Lat Pulldown (Close Grip)
3 Sets
-
3
Bent Over Row (Barbell)
3 Sets
-
4
Wide Grip Lat Pulldown
3 Sets
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Stiff Leg Deadlift
3 Sets
-
3
Lunge (Barbell)
3 Sets
-
4
Leg Curl
3 Sets
-
5
Leg Extension
3 Sets
-
6
Reverse Hyperextension
3 Sets
-
Day 4
1
Seated Overhead Press (Barbell)
4 Sets
-
2
Shrug (Barbell)
3 Sets
-
3
Shoulder Press (Machine)
3 Sets
-
4
Lateral Raise (Machine)
3 Sets
-
5
Face Pull
3 Sets
-
6
Shrug (Trap Bar)
3 Sets
-
Day 5
1
Bicep Curl (Barbell)
4 Sets
-
2
Close Grip Bench Press (Smith Machine)
3 Sets
-
3
Bicep Curl (EZ Bar)
3 Sets
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
Day 6
1A
Ab Wheel
3 Sets
-
1B
Standing Calf Raise
3 Sets
-
2
Hanging Leg Raise
3 Sets
-
3
Decline Sit Up (Weighted)
3 Sets
-