IntermediateFree

Body Recomp

Deja W.· Jul 2024

10athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

6 days

Level

Intermediate

Goal

Women's, Athletics

Equipment

Full Gym

Session length

60 min

Recomposition

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on women's and athletics

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

13.7%

Upper Back

12.3%

Hamstrings

10.1%

Quadriceps

Chest

8.8%

Lats

8.2%

Front Delts

8.2%

Triceps

7.9%

Biceps

6.6%

Middle Delts

3.8%

Forearms

2.5%

Lower Back

2.5%

Abs

2.2%

Olympic

1.6%

Rear Delts

1.3%

Adductors

0.9%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Goblet Squat	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
2	Hip Thrust (Dumbbell)	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
3	Leg Press (45 Degrees)	1	10 reps	@7.5
		1	8 reps	@7.5
		2	6 reps	@7.5
4	Bulgarian Split Squat (Dumbbell)	1	8 reps	@7.5
		1	6 reps	@7.5
		1	5 reps	@7.5
5	Squat (Paused)	1	8 reps	@7.5
		1	6 reps	@7.5
		1	5 reps	@7.5
6	Glute-Ham Raise	3	10 reps	@7.5
7	Snatch (Kettlebell)	3	8 reps	@7.5
8	Pull Through (Cable)	3	10 reps	@7.5
9	Seated Hamstring Curl	3	8 reps	@7.5
10	Split Squat (Barbell)	1	8 reps	@7.5
		1	6 reps	@7.5
		1	5 reps	@7.5
11	Glute Kickback (Cable)	3	10 reps	@7.5
12	Glute Bridge (Dumbbell)	3	10 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Floor Press (Dumbbell)	1	8 reps	@7.5
		2	6 reps	@7.5
2	Push Up	3	10 reps	@7.5
3	Superman	3	8 reps	@7.5
4	Face Pull	3	10 reps	@7.5
5	Barbell Row	1	8 reps	@7.5
		2	6 reps	@7.5
6	Dumbbell Row	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
7	Arnold Press	1	8 reps	@7.5
		2	6 reps	@7.5
8	Lat Pulldown	3	10 reps	@7.5
9	Shrug (Dumbbell)	3	10 reps	@7.5
10	Pec Fly (Dumbbell)	1	8 reps	@7.5
		2	6 reps	@7.5
11	Seated Row (Cable)	1	10 reps	@7.5
		2	8 reps	@7.5
12	Bench Press (Paused)	1	10 reps	@7.5
		2	8 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Skull Crusher	3	10 reps	@7.5
2	Bicep Curl (EZ Bar)	3	10 reps	@7.5
3	Alternating Dumbbell Curl	3	10 reps	@7.5
4	Push Up	3	10 reps	@7.5
5	High Pull	3	10 reps	@7.5
6	Front Raise	3	10 reps	@7.5
7	Hammer Curl	3	10 reps	@7.5
8	Pullover (Dumbbell)	3	10 reps	@7.5
9	Reverse Wrist Curl (Dumbbell)	3	10 reps	@7.5
10	Standing Shoulder Press (Dumbbell)	3	10 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Goblet Squat	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
2	Hip Thrust (Dumbbell)	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
3	Leg Press (45 Degrees)	1	10 reps	@7.5
		1	8 reps	@7.5
		2	6 reps	@7.5
4	Bulgarian Split Squat (Dumbbell)	1	8 reps	@7.5
		1	6 reps	@7.5
		1	5 reps	@7.5
5	Squat (Paused)	1	8 reps	@7.5
		1	6 reps	@7.5
		1	5 reps	@7.5
6	Glute-Ham Raise	3	10 reps	@7.5
7	Snatch (Kettlebell)	3	8 reps	@7.5
8	Pull Through (Cable)	3	10 reps	@7.5
9	Seated Hamstring Curl	3	8 reps	@7.5
10	Split Squat (Barbell)	1	8 reps	@7.5
		1	6 reps	@7.5
		1	5 reps	@7.5
11	Glute Kickback (Cable)	3	10 reps	@7.5
12	Glute Bridge (Dumbbell)	3	10 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Floor Press (Dumbbell)	1	8 reps	@7.5
		2	6 reps	@7.5
2	Push Up	3	10 reps	@7.5
3	Superman	3	8 reps	@7.5
4	Face Pull	3	10 reps	@7.5
5	Barbell Row	1	8 reps	@7.5
		2	6 reps	@7.5
6	Dumbbell Row	1	10 reps	@7.5
		1	8 reps	@7.5
		1	6 reps	@7.5
7	Arnold Press	1	8 reps	@7.5
		2	6 reps	@7.5
8	Lat Pulldown	3	10 reps	@7.5
9	Shrug (Dumbbell)	3	10 reps	@7.5
10	Pec Fly (Dumbbell)	1	8 reps	@7.5
		2	6 reps	@7.5
11	Seated Row (Cable)	1	10 reps	@7.5
		2	8 reps	@7.5
12	Bench Press (Paused)	1	10 reps	@7.5
		2	8 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Skull Crusher	3	10 reps	@7.5
2	Bicep Curl (EZ Bar)	3	10 reps	@7.5
3	Alternating Dumbbell Curl	3	10 reps	@7.5
4	Push Up	3	10 reps	@7.5
5	High Pull	3	10 reps	@7.5
6	Front Raise	3	10 reps	@7.5
7	Hammer Curl	3	10 reps	@7.5
8	Pullover (Dumbbell)	3	10 reps	@7.5
9	Reverse Wrist Curl (Dumbbell)	3	10 reps	@7.5
10	Standing Shoulder Press (Dumbbell)	3	10 reps	@7.5

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Body Recomp is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 60 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.

Body Recomp 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Body Recomp 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android