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This is the Plan for Body Recomposition

9 min read |

Part of a comprehensive series on Body Recomposition

Are you looking for a workout plan that can help you build muscle while burning fat? The ultimate body recomposition workout plan is what you need!

In this article, we will provide you with a step-by-step guide to building muscle and losing fat, resulting in a lean body and more muscle mass. Let’s get you the body composition of your dreams.

What is Body Recomposition?

Epic scene with a man running as part of his Body Recomposition program.

Body Recomposition is when you build muscle and lose fat at the same time. You do this by exercising with weights and doing cardio, while also eating healthy. This is different from traditional bodybuilding, which relies on changing how much you eat every day. Instead, the goal is to increase muscle while decreasing fat to look lean and muscular. In this article, we’ll show you how to avoid gaining fat while building muscle.

Why it is Important

Body Recomposition is important for a few reasons. First, it helps you build muscle and lose fat at the same time, which can help you look lean and muscular. Second, building muscle can help you burn more calories throughout the day. That means you can gain muscle without gaining weight. Finally, reducing your body fat percentage can lower your risk of heart disease and type 2 diabetes.

Step-by-Step Guide to Body Recomposition

Eating Right

Eating right is important for building muscle and losing fat. When you exercise with weights, you need to eat enough protein and calories to build muscle. Try to eat foods that are high in protein, complex carbohydrates, and healthy fats. Aim to eat 1 gram of protein for every pound of body weight, and reduce your calorie intake by 300-500 calories per day.

Exercising with Weights

Exercising with weights is key to Body Recomposition. This means lifting weights or using resistance bands to build muscle. It’s best to do exercises that work multiple muscle groups, like squats, deadlifts, bench press, and pull-ups. This will help you lift heavy weights and build muscle.

Doing Cardio

Cardio is important for burning fat and improving your heart health. Try to do 30 minutes of moderate to high-intensity cardio like running, cycling, or rowing, three to five times per week. You can also try powerwalking for an hour to help you lose weight.

Resting and Recovering

Resting and recovering are important for building muscle and losing fat. Try to get 7-8 hours of sleep per night, and give your muscles at least 48 hours to rest between weight training sessions. Your muscles grow when you’re not exercising, especially when you’re asleep.

Sticking to Your Plan

Sticking to your plan is key to achieving your goals. Try to follow your exercise and nutrition plan for at least 12 weeks to see results. Be patient and trust the process, because Body Recomposition takes time and effort.”

Sample Workout Plan

FitnessFurnace Body Recomposition version 005

Here is a sample workout routine to get you started:

Day 1: Upper Body

  • Bench Press (3 sets of 8-10 reps)
  • Bent Over Rows (3 sets of 8-10 reps)
  • Overhead Press (3 sets of 8-10 reps)
  • Pull-Ups (3 sets of 8-10 reps)
  • Bicep Curls (3 sets of 8-10 reps)

Day 2: Lower Body

  • Squats (3 sets of 8-10 reps)
  • Deadlifts (3 sets of 8-10 reps)
  • Lunges (3 sets of 8-10 reps)
  • Leg Press (3 sets of 8-10 reps)
  • Calf Raises (3 sets of 15-20 reps)

Day 3: Cardiovascular Exercise

30 minutes of moderate to high-intensity cardiovascular exercise, such as running, cycling, or rowing.

Day 4: Upper Body

  • Incline Bench Press (3 sets of 8-10 reps)
  • Seated Cable Rows (3 sets of 8-10 reps)
  • Dumbbell Flyes (3 sets of 8-10 reps)
  • Chin-Ups (3 sets of 8-10 reps)
  • Tricep Pushdowns (3 sets of 8-10 reps)

Day 5: Lower Body

  • Romanian Deadlifts (3 sets of 8-10 reps)
  • Leg Press (3 sets of 8-10 reps)
  • Step-Ups (3 sets of 8-10 reps)
  • Glute Bridges (3 sets of 8-10 reps)
  • Seated Calf Raises (3 sets of 15-20 reps)

Repeat this 5-day cycle for 12 weeks, adjusting the weights and repetitions as needed. Remember to rest for at least 48 hours between resistance training sessions and aim to do 30 minutes of cardiovascular exercise three to five times per week.

Protein this way

Protein is essential for building muscles
Protein comes in both meats and greens.

Getting enough protein is important for your body. Not all foods with protein are the same. Foods like meat, poultry, fish, and eggs have all the essential amino acids that your body needs. Foods like beans, lentils, nuts, and seeds have protein, but not always enough of the essential amino acids.

Protein powders are a quick and easy way to get more protein. Whey protein is popular because it’s easy to digest and has a lot of protein. If you’re a vegan, you can also find plant-based protein powders that work just as well. These powders are made from things like pea protein or soy protein.

Advantages of a Positive Attitude

Adopting a positive attitude offers numerous benefits for successful body recomposition. These advantages encompass:

  • Heightened motivation and commitment to your objectives
  • Better mental and emotional well-being
  • Increased ability to overcome setbacks and hurdles
  • Elevated self-assurance and self-worth
  • Enhanced focus and mental clarity
  • Greater probability of sustaining progress and attaining long-term triumph

Strategies for Fostering a Positive Attitude

Here are a few strategies for nurturing a positive attitude during your body recomposition journey:

Establish Feasible Objectives

Creating feasible objectives is crucial for maintaining a positive attitude. Steer clear of setting goals that are overly ambitious or unattainable, as this can result in feelings of disappointment and defeat.

Acknowledge Minor Accomplishments

Acknowledging minor accomplishments can assist you in staying driven and concentrating on your progress. Celebrate the smaller triumphs, such as achieving a new personal record in the gym or adhering to your nutrition plan for an entire week.

Cultivate Gratitude

Cultivating gratitude can help shift your attention to the positive elements of your life and your journey. Allocate time each day to contemplate what you’re thankful for, whether it’s the progress made toward your objectives or the encouragement of loved ones.

Immerse Yourself in Positive Environments

Immersing yourself in positive environments, be it supportive friends and family or inspiring social media accounts, can aid you in maintaining a positive attitude and remaining motivated towards your goals.

Grasping Body Types

Different types of fitness needs

As we delve into the details of body recomposition, it’s crucial to comprehend the three primary body types: ectomorphs, mesomorphs, and endomorphs. These classifications outline general attributes linked to body composition, metabolism, and physical capabilities.


Ectomorphs usually have a thin and lean body with low body fat and not a lot of muscle. They often struggle to gain weight and muscle even with a high-calorie diet and regular exercise.

To improve body composition, ectomorphs should focus on building muscle through strength training and eating more calories than they burn. It’s important to give the body enough time to rest and recover after exercising to avoid overtraining.


Mesomorphs are considered to have the “perfect” body type, with a naturally athletic physique, large muscles, and low to moderate body fat. They usually respond well to both resistance and cardio exercises, making it easier for them to build muscle and burn fat at the same time.

To achieve a better body composition, mesomorphs should balance strength training and cardio exercises, while eating a moderate amount of calories. It’s important to track progress and adjust calorie intake as needed to ensure muscle gain and fat loss happen at a healthy pace.


Endomorphs tend to have a larger body size, higher body fat, and find it challenging to lose fat. They may also have a slower metabolism, which makes it easier for them to gain weight.

To achieve a better body composition, endomorphs should prioritize fat loss by combining heavy training, cardio exercises, and eating fewer calories. It’s important to maintain muscle mass through resistance training while still achieving a calorie deficit to lose fat.


Body recomposition is a challenging but rewarding process that requires a combination of heavy training, cardiovascular exercise, and proper nutrition. By following the step-by-step guide and sample workout plan provided in this article, you can achieve a lean and muscular physique. Remember to stay consistent, lift heavy weights, eat a high-protein diet, get enough rest and recovery, and monitor your progress to achieve success in your journey.


  1. Can I achieve body recomposition without lifting weights?
    No, resistance training is essential for building muscle and achieving body recomposition. You can lose weight without exercise, but in this case, we are doing two things – losing fat and making muscle gain.
  1. How often should I do cardiovascular exercise?
    Aim to do at least 30 minutes of moderate to high-intensity cardiovascular exercise three to five times per week.
  1. How long does it take to transform?
    It takes at least 12 weeks of consistent resistance training, cardiovascular exercise, and proper nutrition to achieve body change. We have a White-glow premium program to achieve a big chunk of it in 14 days, but that requires full dedication for two weeks.
  1. Should I consume a calorie surplus or deficit for body recomposition?
    A calorie reduction of 300-500 calories per day is recommended, but keep the protein high enough to build muscles. Again, in our premium program, we go much lower for a period of time, monitored and safe. Don’t do that without knowing exactly what you’re doing.
  1. Can I achieve body recomposition if I am overweight or obese?
    Yes, body recomposition can be achieved at any weight, but it may take longer to see muscular results if you are overweight or obese, as first, you will see the loss of fat. Still, Body Recomposition is absolutely the best way to transform any healthy person.