8-Week Body Recomposition

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.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Barbell)

Decline Bench Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Ring Dip

Lying Tricep Extension (Barbell)

Chest and Triceps + LISS

Deadlift (Barbell)

Lat Pulldown (Close Grip)

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Reverse Bicep Curl (EZ Bar)

Bicep Curl (Cable)

Back and Biceps

Squat (Barbell)

Stiff Leg Deadlift

Lunge (Barbell)

Leg Curl

Leg Extension

Reverse Hyperextension

Quads/Glutes/Hamstrings + HIIT

Seated Overhead Press (Barbell)

Shrug (Barbell)

Shoulder Press (Machine)

Lateral Raise (Machine)

Face Pull

Shrug (Trap Bar)

Shoulders and Traps + LISS

Bicep Curl (Barbell)

Close Grip Bench Press (Smith Machine)

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Arm Day

Hanging Leg Raise

Decline Sit Up (Weighted)

HIIT Cardio + Abs & Calves

Week 1 to 4

0 reviews for 8-Week Body Recomposition