Body recomposition—often referred to simply as “recomp”—is the process of simultaneously losing fat and gaining muscle. While many people approach fitness goals by focusing on either losing weight (cutting) or gaining muscle (bulking), recomp aims to optimize both processes at the same time. Although this may sound ideal, it requires careful attention to nutrition, training intensity, and recovery. In this article, we’ll break down the key principles of body recomposition and outline a step-by-step workout plan to help you achieve your physique goals.
1. Understand the Basics of Body Recomposition
- Calorie Balance:
- Slight Caloric Deficit: To lose body fat, you need to expend more calories than you consume. However, a large deficit can impede muscle growth. A moderate deficit (about 250–500 calories below maintenance) is typically effective.
- Slight Caloric Surplus (For Some): People who are very lean or advanced in their training may need more calories to spur new muscle growth. It’s possible to alternate between slightly higher and slightly lower intake to optimize body recomposition.
- Protein Intake:
- Aim for about 0.8–1.2 grams of protein per pound of body weight (1.6–2.6 grams per kilogram) daily. Adequate protein is crucial for muscle protein synthesis and repair.
- Resistance Training Intensity:
- Focus on progressive overload—gradually increasing weights, volume, or intensity over time. Without progressive overload, the body will plateau and you won’t achieve optimal muscle gain.
- Recovery and Sleep:
- Muscle growth and fat loss both depend heavily on adequate rest. Aim for 7–9 hours of quality sleep per night to optimize hormones that aid in repair and recovery.
2. Key Training Principles for Recomposition
- Compound Movements:
Exercises like squats, deadlifts, bench presses, overhead presses, and rows work multiple muscle groups simultaneously. They are the cornerstone of a successful recomp program because they help build overall strength and muscle mass efficiently. - Moderate to Heavy Weight, Moderate Reps:
- Generally, aiming for 6–12 reps per set ensures both strength and hypertrophy (muscle growth). Going too heavy with very low reps can limit overall volume, while very high reps (15+) might compromise muscle-building potential for some.
- Find a rep range that challenges you while still allowing good form.
- Progressive Overload:
- Increase the weight lifted, the number of reps performed, or the number of sets over time. Even small progressions help maintain consistent improvements.
- Adequate Volume and Frequency:
- Aiming for 10–20 total working sets per muscle group per week is typically effective. Spreading this volume across 2–3 sessions per muscle group can be beneficial.
3. Weekly Workout Split
Below is a 4-day full-body split tailored for body recomposition. This schedule balances volume and intensity while providing enough rest to promote recovery. With this plan, you’ll train each muscle group twice a week, which often yields excellent results for both strength and hypertrophy. Feel free to adjust exercise order or rest days based on your schedule.
Schedule Overview
- Day 1: Full Body A
- Day 2: Rest
- Day 3: Full Body B
- Day 4: Rest
- Day 5: Full Body A
- Day 6: Rest
- Day 7: Full Body B
Alternatively, you can space out rest days differently—just ensure at least 48 hours between sessions targeting the same muscle groups.
4. Workout A & B in Detail
Workout A
- Squats (Back or Front Squat)
- Sets/Reps: 3–4 sets x 6–8 reps
- Notes: Keep your torso upright, engage your core, and maintain proper knee tracking.
- Bench Press (Flat or Incline)
- Sets/Reps: 3–4 sets x 8–10 reps
- Notes: Use a controlled tempo. Focus on driving through your chest, not just your shoulders and triceps.
- Bent-Over Barbell Row
- Sets/Reps: 3–4 sets x 8–10 reps
- Notes: Keep your back straight, squeeze your shoulder blades together at the top of the movement.
- Standing Overhead Press (Barbell or Dumbbell)
- Sets/Reps: 3 sets x 8–10 reps
- Notes: Engage your core to stabilize. Fully extend your arms overhead, avoiding excessive lower back arch.
- Optional Accessory Superset
- Biceps Curls: 2–3 sets x 10–12 reps
- Triceps Extensions: 2–3 sets x 10–12 reps
- Notes: Pair these arms exercises back-to-back with minimal rest to maximize efficiency.
Workout B
- Deadlifts (Conventional or Romanian)
- Sets/Reps: 3–4 sets x 6–8 reps
- Notes: Maintain a neutral spine, engage your lats, and push through your heels.
- Lunges (Walking or Static)
- Sets/Reps: 3–4 sets x 8–10 reps per leg
- Notes: Keep your torso upright. Step far enough so the knee doesn’t track too far over the toes.
- Pull-Ups or Lat Pulldowns
- Sets/Reps: 3–4 sets x 8–10 reps
- Notes: Aim for full range of motion. If pull-ups are too challenging, use assistance bands or adjust volume.
- Seated or Standing Shoulder Dumbbell Press
- Sets/Reps: 3 sets x 8–10 reps
- Notes: Similar to Workout A’s overhead press but using dumbbells can help address muscle imbalances.
- Optional Accessory Superset
- Calf Raises (Standing or Seated): 2–3 sets x 12–15 reps
- Ab Exercise (Planks, Hanging Leg Raises, or Cable Crunches): 2–3 sets of 30-60 seconds (planks) or 10–15 reps (leg raises/crunches)
- Notes: Strengthening your calves and core supports balance and stability.
5. Cardio Recommendations
While resistance training is the primary driver of muscle growth, cardio can aid fat loss, improve cardiovascular health, and support recovery. For body recomposition:
- Moderate-Intensity Cardio (e.g., jogging, cycling):
- 2–3 sessions per week for 20–30 minutes can help increase calorie expenditure.
- Pair cardio on rest days or after weight training to avoid compromising resistance workouts.
- High-Intensity Interval Training (HIIT):
- 1–2 sessions per week can effectively burn calories and improve metabolic conditioning.
- Keep sessions short (10–20 minutes of intense intervals) to avoid excessive stress on the body.
- Low-Intensity Steady State (LISS) or Active Recovery:
- Gentle walking, light biking, or yoga on rest days helps promote blood flow and recovery without impeding muscle growth.
6. Nutritional Considerations
- Protein Priority:
- Distribute your protein evenly throughout the day, aiming for 3–5 servings of about 20–40 grams each.
- Quality Carbohydrates and Fats:
- Choose complex carbs (e.g., oats, brown rice, quinoa) to fuel workouts and promote stable energy.
- Include healthy fats (e.g., avocados, nuts, olive oil) for hormone regulation and satiety.
- Pre- and Post-Workout Nutrition:
- Pre-workout: Consider a balanced meal or snack 1–2 hours before training with both carbs and protein to sustain energy (e.g., banana with peanut butter, chicken with rice).
- Post-workout: Include protein to facilitate muscle repair and moderate carbs to replenish glycogen. A ratio of roughly 3:1 or 4:1 carbs-to-protein works well for many people.
- Monitor and Adjust Calories:
- Track progress by measuring bodyweight, body composition, and strength gains. If you’re not losing fat over time, slightly decrease calories (e.g., by 100–200 calories). If strength and muscle gains stagnate, consider a small caloric bump.
7. Recovery and Lifestyle Factors
- Sleep:
- Aim for 7–9 hours per night. Research consistently demonstrates the critical role of sleep in muscle repair, fat loss, and hormonal balance.
- Stress Management:
- Chronic stress elevates cortisol levels, which can hinder both fat loss and muscle growth. Incorporate techniques like deep breathing, meditation, and relaxation exercises.
- Active Rest:
- Use rest days to engage in gentle walks or activities like stretching or yoga. This promotes blood flow and overall mobility.
- Consistency and Patience:
- Body recomposition is not an overnight process. Track your progress every 2–4 weeks and adjust as needed. Remain consistent with both training and nutrition for best results.
8. Tracking Progress
- Body Measurements and Weight:
- Measure key areas (waist, hips, arms, thighs) and weigh yourself once or twice a week under similar conditions (e.g., in the morning before eating). Look for trends, not daily fluctuations.
- Progress Photos:
- Take photos every 2–4 weeks under similar lighting and conditions. Visual changes can be more telling than the scale alone.
- Performance Metrics:
- Track improvements in strength, endurance, and overall performance. A stronger, fitter body often aligns with positive changes in body composition.
Conclusion
Body recomposition requires a balance of proper nutrition, strategic resistance training, and active recovery. By sticking to a consistent workout plan that includes compound exercises, progressive overload, and adequate rest, you’ll be well on your way to shedding fat and adding lean muscle. Remember, body recomposition is a gradual process—focus on steady, sustainable improvements rather than quick fixes. With patience, consistency, and the right approach, you can transform your physique and optimize your overall health.
Disclaimer:
Always consult with a healthcare professional before beginning any fitness program, especially if you have any underlying medical conditions or injuries. The recommendations above are general guidelines and may need to be adjusted based on individual goals, experience level, and physical limitations.
