8-Week Body Recomposition
The body recomposition training protocol is two phases. You will lift weights five times per week (with an extra day for core and calves).
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 0 reps |
| 2 | Decline Bench Press (Barbell) | 4 | 0 reps |
| 3 | Chest Fly (Cable) | 3 | 0 reps |
| 4 | Skull Crusher (Barbell) | 3 | 0 reps |
| 5 | Ring Dip | 3 | 0 reps |
| 6 | Lying Tricep Extension (Barbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 0 reps |
| 2 | Lat Pulldown (Close Grip) | 3 | 0 reps |
| 3 | Bent Over Row (Barbell) | 3 | 0 reps |
| 4 | Wide Grip Lat Pulldown | 3 | 0 reps |
| 5 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 6 | Bicep Curl (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 0 reps |
| 2 | Stiff Leg Deadlift | 3 | 0 reps |
| 3 | Lunge (Barbell) | 3 | 0 reps |
| 4 | Leg Curl | 3 | 0 reps |
| 5 | Leg Extension | 3 | 0 reps |
| 6 | Reverse Hyperextension | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 4 | 0 reps |
| 2 | Shrug (Barbell) | 3 | 0 reps |
| 3 | Shoulder Press (Machine) | 3 | 0 reps |
| 4 | Lateral Raise (Machine) | 3 | 0 reps |
| 5 | Face Pull | 3 | 0 reps |
| 6 | Shrug (Trap Bar) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 4 | 0 reps |
| 2 | Close Grip Bench Press (Smith Machine) | 3 | 0 reps |
| 3 | Bicep Curl (EZ Bar) | 3 | 0 reps |
| 4 | Reverse Bicep Curl (EZ Bar) | 3 | 0 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Ab Wheel | 3 | 0 reps |
| 1B | Standing Calf Raise | 3 | 0 reps |
| 2 | Hanging Leg Raise | 3 | 0 reps |
| 3 | Decline Sit Up (Weighted) | 3 | 0 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 8-Week Body Recomposition is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
8-Week Body Recomposition is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
8-Week Body Recomposition is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
