4.0
(1 rating)
Program Description
Build strength and size and lose fat (body recomposition). Build up joint strength to prevent injury for a future heavier program. Two optional days of cardio included but highly recommended for fat loss and general cardiovascular health. POST COMPLETION NOTE - Significant strength gains, desiring heavier dumbbells by week 3. Visible hypertrophy. Significant fat loss (21% down to 18%) while on a restricted calorie diet of 1500-1800 per day inclusive of 1.5-2g of protein per kilo of bodyweight. This program 100% works and did not cause injuries or extreme fatigue.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentDumbbell Only
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedSep 01, 2025 08:53
- Last EditedOct 04, 2025 01:05
Summary
Transform your fitness journey with the BODY RECOMP program, a 4-week beginner-friendly regimen designed exclusively for dumbbell training. Committing to six days a week, you'll engage in a balanced mix of strength and cardio exercises that target all major muscle groups, ensuring a comprehensive body recomposition. Each session combines effective movements like goblet squats, incline bench presses, and kettlebell swings, all tailored to build strength and endurance. Get ready to sculpt your physique and boost your confidence, one rep at a time!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10%
Upper Back
9.6%
Biceps
9.5%
Lats
9.4%
Chest
9.3%
Triceps
9.3%
Front Delts
7.4%
Middle Delts
6.6%
Glutes
6.4%
Abs
6.1%
Hamstrings
5%
Rear Delts
4.4%
Other
2.1%
Forearms
2%
Adductors
1.6%
Lower Back
1.2%
