Body Recomposition Workout Plan

What is body recomposition

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:

  1. You have to do Compound exercises for mass and strength.
  2. You have to add Accessory exercises to train the muscle from all possible angles and bring variety to training.
  3. You have to give sufficient workout volume for each muscle growth. So that you have symmetrical development.
  4. You have to train at appropriate intensity levels, the workout should not be too easy or too difficult, but challenging.

How to structure your body recomposition workout plan

When planning for your the workouts you have to keep a few things in mind:

  1. Number of days per week you can exercise
  2. Duration of each workout session
  3. Total number of exercises per workout session
  4. Exercise selection
  5. Location and Equipments – at home or gym etc

Full body recomposition workout plan

Here is a 4 days body recomposition workout plan.

Body recomposition workout plan A

DayMuscle GroupExerciseSetsReps
Day 1 (Monday)Chest and TricepsBench Press48-12
Incline Dumbbell Press38-12
Chest Flyes38-12
Tricep Dips38-12
Tricep Pushdowns38-12
Overhead Tricep Extension38-12
Day 2 (Tuesday)Back and BicepsDeadlifts48-12
Pull-Ups38-12
Bent Over Rows38-12
Lat Pulldowns38-12
Barbell Bicep Curls38-12
Hammer Curls38-12
Day 3 Off
Day 4 (Thursday)Shoulders and AbsShoulder Press48-12
Lateral Raises38-12
Front Raises38-12
Rear Delt Flyes38-12
Plank330-60s
Russian Twists315-20/side
Day 5 (Friday)LegsSquats48-12
Lunges38-12/leg
Leg Press38-12
Leg Extensions38-12
Calf Raises38-12
Day 6 Off
Day 7 Off

Next is a 5 days body recomposition workout plan

Body recomposition workout plan B

DayMuscle GroupExerciseSetsReps
Day 1ChestBench Press48-12
Incline Dumbbell Press38-12
Chest Flyes310-12
Push-Ups3failure
Cable Crossovers310-12
Day 2BackPull-Ups or Lat Pulldowns48-12
Bent Over Rows38-12
Seated Cable Rows38-12
Deadlifts38-12
Hyperextensions310-12
Day 3ShouldersShoulder Press48-12
Lateral Raises38-12
Front Raises38-12
Rear Delt Flyes310-12
Shrugs310-12
Day 4Off
Day 5LegsSquats48-12
Lunges38-12/leg
Leg Press38-12
Leg Curls38-12
Glute Bridges310-12
Calf Raises410-15
Day 6ArmsBarbell Biceps Curls48-12
Triceps Dips38-12
Hammer Curls38-12
Triceps Extensions38-12
Preacher Curls38-12
Skull Crushers38-12
Calf Raises38-12
Day 7 Off

Body recomposition workout plan Female

Here is a full body recomposition workout plan for females.

DayMuscle GroupExerciseSetsReps
Day 1LegsSquats48-12
Lunges310-12/leg
Leg Press38-12
Romanian Deadlifts38-12
Calf Raises410-15
Day 2BackPull-Ups or Assisted Pull-Ups48-12
Bent Over Rows38-12
Seated Cable Rows38-12
Lat Pulldowns38-12
Hyperextensions310-12
Day 3Legs and GlutesDeadlifts48-12
Bulgarian Split Squats38-12/leg
Hip Thrusts38-12
Leg Extensions38-12
Glute Bridge310-12
Day 4Upper Body and CorePush-Ups3failure
Shoulder Press38-12
Lateral Raises38-12
Plank330-60s
Russian Twists312-15/side
Day 5Full BodySquats48-12
Pull-Ups or Assisted Pull-Ups48-12
Shoulder Press38-12
Leg Press38-12
Plank330-60s

Body recomposition workout tips

Body recomposition workout tips to gain muscles and lose body fat:

  1. Keep your workout short and intense. Shorter workouts allow you to be more focused and push the muscles harder.
  2. 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.
  3. 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.
  4. 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:

  1. Improper form and technique – take time to learn the posture and technique for each exercise.
  2. 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
  3. 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 
  4. 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. 

Start with workout plans I have shared and you can keep tweaking the workout along your body recomposition journey!

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