Lean out.
Keep lifting.
Free recomp programs for dumbbells, machines or a full gym, on two to six days.
Recomp programs
Recomp programs
9 programs
No programs match. Try a different search or category.
Your week, mapped out
See every session, set and rest time for the week, so training stays steady through your diet.
Open this programDAY 1 - FULL BODY A
- Goblet Squat3×10 · RPE 7
- Dumbbell Bench Press3×10 · RPE 7
- One-Arm Dumbbell Row3×10 · RPE 7
- Dumbbell Romanian Deadlift3×10 · RPE 7
- Dumbbell Lateral Raise2×12 · RPE 7
- Dead Bug3×8 · RPE 6
DAY 2 - FULL BODY B
- Dumbbell Reverse Lunge3×10 · RPE 7
- Dumbbell Shoulder Press3×10 · RPE 7
- Chest-Supported Dumbbell Row3×10 · RPE 7
- Dumbbell Hip Thrust3×10 · RPE 7
- Hammer Curl2×12 · RPE 7
- Side Plank3×20 · RPE 6
DAY 3 - FULL BODY C
- Bulgarian Split Squat3×10 · RPE 7
- Incline Dumbbell Press3×10 · RPE 7
- Dumbbell Pullover3×10 · RPE 7
- Dumbbell Single-Leg Romanian Deadlift3×10 · RPE 7
- Overhead Dumbbell Triceps Extension2×12 · RPE 7
- Farmer Carry3×40 · RPE 7
Built for busy weeks
Two-day and superset plans fit a short schedule.
Machines, no setup
Machine and cable days that start fast.
Heavy sets stay in
Every plan keeps heavy work while you lean out.
What the research says
- Enough volume. Each extra weekly set added about 0.37% to the percentage gain in muscle size in one meta-analysis (Schoenfeld et al., 2017). - Enough effort. Sets should end 1–3 reps short of failure, about RPE 7–9. - Progression. Add load or reps over time. Source
In one trial, young men trained the bench press at 75% of 1RM for 3 sets of 10 reps, 3 days a week. Source
A meta-analysis of 49 studies and 1,863 participants found that extra protein increased gains in fat-free mass during resistance training. Source
Guides
All guides5 min read
Body Recomposition Workout Plan: A 4-Day Lifting Week
What body recomposition is, why lifting drives it, and a 4-day upper/lower plan with sets, reps and RPE targets you can start this week.
4 min read
Cardio During Recomp: How to Schedule It Around Lifting
Does cardio kill gains during body recomposition? What the interference research says, and how to schedule cardio around your lifting week.
5 min read
How Long Does Body Recomp Take? Realistic Timelines
How long body recomposition takes for beginners, returning lifters and trained lifters, and how to track progress over 8 to 16 weeks without guessing.
"Moreover, 2 key factors influencing these adaptations are progressive resistance training coupled with evidence-based nutritional strategies."
Barakat, Pearson, Escalante, Campbell and De Souza, Strength and Conditioning Journal (2020), doi:10.1519/SSC.0000000000000584