Body recomposition is the process of losing body fat and gaining lean muscle. The goal is to maintain body weight at the same time change the body composition, increasing lean muscle mass and dropping body fat% thus changing the visual appearance of your body.
The importance of solid workout plan for body recomposition
Your body recomposition workout plan is an important pillar of the body recomposition program.
The goal of the workout plan is to increase muscle mass, strength, stamina and energy levels. Leading to an overall change in body composition.
Your recomposition workout plan is created to match your body recomposition diet and lifestyle.
Components on an ideal body recomposition workout plan
When planning your body recomposition workout plan, you have to keep few things in mind:
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- You have to do Compound exercises for mass and strength.
- You have to add Accessory exercises to train the muscle from all possible angles and bring variety to training.
- You have to give sufficient workout volume for each muscle growth. So that you have symmetrical development.
- You have to train at appropriate intensity levels, the workout should not be too easy or too difficult, but challenging.
Full body recomposition workout plan
Here is a 4 days body recomposition workout plan.
Body recomposition workout plan A
| Day | Muscle Group | Exercise | Sets | Reps |
| Day 1 (Monday) | Chest and Triceps | Bench Press | 4 | 8-12 |
| Incline Dumbbell Press | 3 | 8-12 | ||
| Chest Flyes | 3 | 8-12 | ||
| Tricep Dips | 3 | 8-12 | ||
| Tricep Pushdowns | 3 | 8-12 | ||
| Overhead Tricep Extension | 3 | 8-12 | ||
| Day 2 (Tuesday) | Back and Biceps | Deadlifts | 4 | 8-12 |
| Pull-Ups | 3 | 8-12 | ||
| Bent Over Rows | 3 | 8-12 | ||
| Lat Pulldowns | 3 | 8-12 | ||
| Barbell Bicep Curls | 3 | 8-12 | ||
| Hammer Curls | 3 | 8-12 | ||
| Day 3 Off | ||||
| Day 4 (Thursday) | Shoulders and Abs | Shoulder Press | 4 | 8-12 |
| Lateral Raises | 3 | 8-12 | ||
| Front Raises | 3 | 8-12 | ||
| Rear Delt Flyes | 3 | 8-12 | ||
| Plank | 3 | 30-60s | ||
| Russian Twists | 3 | 15-20/side | ||
| Day 5 (Friday) | Legs | Squats | 4 | 8-12 |
| Lunges | 3 | 8-12/leg | ||
| Leg Press | 3 | 8-12 | ||
| Leg Extensions | 3 | 8-12 | ||
| Calf Raises | 3 | 8-12 | ||
| Day 6 Off | ||||
| Day 7 Off |
Next is a 5 days body recomposition workout plan
Body recomposition workout plan B
| Day | Muscle Group | Exercise | Sets | Reps |
| Day 1 | Chest | Bench Press | 4 | 8-12 |
| Incline Dumbbell Press | 3 | 8-12 | ||
| Chest Flyes | 3 | 10-12 | ||
| Push-Ups | 3 | failure | ||
| Cable Crossovers | 3 | 10-12 | ||
| Day 2 | Back | Pull-Ups or Lat Pulldowns | 4 | 8-12 |
| Bent Over Rows | 3 | 8-12 | ||
| Seated Cable Rows | 3 | 8-12 | ||
| Deadlifts | 3 | 8-12 | ||
| Hyperextensions | 3 | 10-12 | ||
| Day 3 | Shoulders | Shoulder Press | 4 | 8-12 |
| Lateral Raises | 3 | 8-12 | ||
| Front Raises | 3 | 8-12 | ||
| Rear Delt Flyes | 3 | 10-12 | ||
| Shrugs | 3 | 10-12 | ||
| Day 4 | Off | |||
| Day 5 | Legs | Squats | 4 | 8-12 |
| Lunges | 3 | 8-12/leg | ||
| Leg Press | 3 | 8-12 | ||
| Leg Curls | 3 | 8-12 | ||
| Glute Bridges | 3 | 10-12 | ||
| Calf Raises | 4 | 10-15 | ||
| Day 6 | Arms | Barbell Biceps Curls | 4 | 8-12 |
| Triceps Dips | 3 | 8-12 | ||
| Hammer Curls | 3 | 8-12 | ||
| Triceps Extensions | 3 | 8-12 | ||
| Preacher Curls | 3 | 8-12 | ||
| Skull Crushers | 3 | 8-12 | ||
| Calf Raises | 3 | 8-12 | ||
| Day 7 Off | ||||
Body recomposition workout plan Female
Here is a full body recomposition workout plan for females.
| Day | Muscle Group | Exercise | Sets | Reps |
| Day 1 | Legs | Squats | 4 | 8-12 |
| Lunges | 3 | 10-12/leg | ||
| Leg Press | 3 | 8-12 | ||
| Romanian Deadlifts | 3 | 8-12 | ||
| Calf Raises | 4 | 10-15 | ||
| Day 2 | Back | Pull-Ups or Assisted Pull-Ups | 4 | 8-12 |
| Bent Over Rows | 3 | 8-12 | ||
| Seated Cable Rows | 3 | 8-12 | ||
| Lat Pulldowns | 3 | 8-12 | ||
| Hyperextensions | 3 | 10-12 | ||
| Day 3 | Legs and Glutes | Deadlifts | 4 | 8-12 |
| Bulgarian Split Squats | 3 | 8-12/leg | ||
| Hip Thrusts | 3 | 8-12 | ||
| Leg Extensions | 3 | 8-12 | ||
| Glute Bridge | 3 | 10-12 | ||
| Day 4 | Upper Body and Core | Push-Ups | 3 | failure |
| Shoulder Press | 3 | 8-12 | ||
| Lateral Raises | 3 | 8-12 | ||
| Plank | 3 | 30-60s | ||
| Russian Twists | 3 | 12-15/side | ||
| Day 5 | Full Body | Squats | 4 | 8-12 |
| Pull-Ups or Assisted Pull-Ups | 4 | 8-12 | ||
| Shoulder Press | 3 | 8-12 | ||
| Leg Press | 3 | 8-12 | ||
| Plank | 3 | 30-60s |
Body recomposition workout tips
Body recomposition workout tips to gain muscles and lose body fat:
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- Keep your workout short and intense. Shorter workouts allow you to be more focused and push the muscles harder.
- Make sure you are progressing in your workouts. With every workout try to Lift heavier weights, or try to do more reps, or try to reduce the rest period between sets.
- Make sure you are lifting weights at 60 to 80% of 1RM. This weight allows you to lift heavy enough to stimulate muscle growth. At the same time you get enough room to do a moderate number of reps, 8 to 10. This makes for an ideal workout volume.
- Train at 7 to 8 RPE. RPE or ratings of perceived exertion. RPE defines how difficult that particular workout was. RPE is different from 1RM. Your 1Rm does not change with every workout. However, every workout you might be having different levels of energy. RPE instructs you on how hard you need to push in a given workout.
Body recomposition workout mistakes
Here are some common body recomposition workout mistakes:
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- Improper form and technique – take time to learn the posture and technique for each exercise.
- Lifting too fast – you need to be careful of your lifting tempo. Give sufficient time to each reps, this allows you to hit the muscle hard
- Lifting too heavy – lifting too heavy will include multiple muscle groups in a workout and you would not be able to focus on the particular muscle group
- Lifting too light – if the weights are too light then you might not stimulate enough muscle growth
Body recomposition workout summary
Your workout plan is an important part of the overall recomposition strategy. A well optimized workout plan will help you lose body fat, gain muscle mass and strength and keep you energized.