5 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.
Guides
Training guides
Research-backed hypertrophy guides you can turn into a program in the builder.
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.
From the guides
"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