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8-Week Body Recomposition

by Adil J.
2 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
    Sep 20, 2024 05:21
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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AppleStore
GooglePlay
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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