12 Week Body Recomposition Program | Lose Fat & Build Muscle Workout Plan
If your stuck between wanting to lose fat and wanting to build muscle, body recomposition is how you get both at once. This 12 week program is built to help you drop fat and add muscle at the same time, without the crash diets or long bulking phases that leave you frustrated.
Body recomposition works best when your training hard, eating slightly under maintenance, and giving your protein intake the attention it deserves. This program handles all three, so you always know what to do next.
How the training is structured
You'll train 4 days a week on an Upper/Lower split. Two upper body days cover chest, back, shoulders, and arms. Two lower body days cover quads, hamstrings, glutes, and calves. This split hits every muscle group twice a week, which is one of the better setups for building muscle while your also in a fat loss phase.
The first 5 weeks are your Foundation phase, with rep ranges between 6 and 15 to build a strong base. Weeks 6 through 12 move into Intensification, where the reps drop, the weight goes up, and exercises like Bulgarian split squats and weighted pull ups get added in to keep your body adapting.
Built in tools that take the guesswork out
Every exercise already has a Target Sets, Target Reps, and Ideal RPE filled in, so you know exactly what your aiming for
Enter your weight and reps, and the sheet automatically calculates your training volume and estimated one rep max
RPE tracking (rating how hard a set felt on a 6 to 10 scale) helps you push when you should and pull back when you need to, so you keep progressing without wearing yourself down
A built in Nutrition Tracker sets your calorie target near maintenance instead of a deep deficit, since recomp depends on giving your body enough fuel to build muscle while it loses fat
Daily step goal reminder built right in, because staying active outside the gym plays a bigger role in body recomposition than most people realize
Who this is for
This program is a great fit if your newer to lifting, coming back after time off, or just tired of yo yo dieting between bulking and cutting. Body recomposition is slower than a straight fat loss phase, but it gets you a leaner, more defined body without the loose skin or drained feeling that comes from cutting calories too hard for too long.
What you get
One Excel workbook, fully editable, with all 12 weeks of training and nutrition tracking built in. Works in Excel, Google Sheets, or Numbers. Instant download after purchase.
