Comprhensive Guide to Body Recomposition.
Here’s a detailed breakdown for the Comprehensive Guide to Body Recomposition: Simultaneously Building Muscle and Losing Fat, with separate 12-week programs for men and women focusing on:
Losing 15-25 pounds
Building muscle & motor control
Targeting glutes and core (first 6 weeks)
Using dumbbells, resistance bands, body weight, and kettlebells
No jumping, no burpees
Comprehensive Guide to Body Recomposition
Simultaneously Building Muscle & Losing Fat in 12 Weeks
Why Body Recomposition?
Body recomposition focuses on losing fat while building muscle at the same time. Unlike traditional “bulking and cutting” phases, this method prioritizes strength training and high-quality nutrition to achieve a leaner, stronger physique without massive weight fluctuations.
The Science Behind It
Strength training increases muscle mass and metabolic rate.
Protein-focused nutrition fuels muscle growth while promoting fat loss.
Motor control and activation improve muscle efficiency, helping glutes and core become stronger and more functional.
12-Week Body Recomposition Training Program
Each program is split into two phases:
Phase 1 (Weeks 1-6): Muscle activation, motor control, and core/glute emphasis.
Phase 2 (Weeks 7-12): Progressive strength, muscle definition, and increased intensity.
Women’s Body Recomposition Program
Goal: Fat loss, muscle definition, strong glutes & core, metabolic boost.
Workout Split:
Day 1: Lower Body (Glutes & Legs Focus)
Day 2: Upper Body (Back & Arms) + Core
Day 3: Full Body Strength
Day 4: Active Recovery (Walking, Mobility, Yoga)
Day 5: Lower Body (Glutes & Hamstrings Focus)
Day 6: Upper Body (Chest & Shoulders) + Core
Day 7: Rest or Active Recovery
Example Workouts:
Lower Body (Glutes & Legs Focus)
Banded Glute Bridges – 3 x 12-15
Dumbbell Romanian Deadlifts – 3 x 10
Step-Through Reverse Lunges – 3 x 8 each leg
Kettlebell Sumo Deadlifts – 3 x 12
Seated Banded Hip Abductions – 3 x 20
Upper Body (Back & Arms) + Core
Dumbbell Rows – 3 x 10 each side
Resistance Band Lat Pulldown – 3 x 12
Dumbbell Hammer Curls – 3 x 12
Band Face Pulls – 3 x 15
Russian Twists (Weighted) – 3 x 15 each side
Full Body Strength
Goblet Squats – 3 x 10
Dumbbell Shoulder Press – 3 x 12
Bulgarian Split Squats – 3 x 8 each side
Resistance Band Pallof Press – 3 x 15 each side
Core & Recovery Days:
Hanging Leg Raises – 3 x 12
Slow Bird Dogs – 3 x 10 each side
30-45 min walk
Men’s Body Recomposition Program
Goal: Fat loss, muscle strength, full-body recomposition, core & posterior chain emphasis.
Workout Split:
Day 1: Lower Body (Legs & Glutes)
Day 2: Upper Body (Back & Arms)
Day 3: Full Body Strength
Day 4: Active Recovery (Walking, Mobility, Yoga)
Day 5: Lower Body (Glutes & Hamstrings)
Day 6: Upper Body (Chest & Shoulders) + Core
Day 7: Rest or Active Recovery
Example Workouts:
Lower Body (Glutes & Legs Focus)
Dumbbell Goblet Squat – 3 x 10
Kettlebell Romanian Deadlifts – 3 x 12
Dumbbell Step-Through Lunges – 3 x 10 each side
Resistance Band Lateral Walks – 3 x 20 steps
Upper Body (Back & Arms)
Dumbbell Bent Over Rows – 3 x 10
Resistance Band Face Pulls – 3 x 15
Dumbbell Biceps Curls – 3 x 12
Kettlebell Farmer’s Carry – 3 x 30 sec
Full Body Strength
Dumbbell Deadlifts – 3 x 12
Kettlebell Swings (Controlled) – 3 x 15
Resistance Band Pallof Press – 3 x 15 each side
Weighted Step-Ups – 3 x 8 each side
Core & Recovery Days:
Hanging Knee Raises – 3 x 12
Slow Bicycle Crunches – 3 x 12 each side
30-45 min walk
Weeks 7-12 Progression for Body Recomposition Programs
Focus: Strength & Muscle Growth
Adjustments:
Increased weight or reps for progressive overload.
More unilateral work to refine muscle control and stability.
Core and posterior chain emphasis continues with more advanced variations.
Metabolic finishers for added calorie burn (without jumping).
Women’s Program: Weeks 7-12
Key Changes:
Increase resistance (dumbbells, kettlebells, bands).
Add tempo work (slow eccentric, controlled reps).
More glute and core activation in warm-ups.
Increase rep range from 8-12 to 10-15 for hypertrophy.
Workout Split (Weeks 7-12)
Day 1: Glutes & Legs (Progressive Overload)
Day 2: Upper Body + Core
Day 3: Full Body Strength
Day 4: Recovery (Walking, Yoga, Stretching)
Day 5: Lower Body (Glutes & Hamstrings)
Day 6: Upper Body (Chest & Shoulders) + Core
Day 7: Active Recovery
Example Workouts (Weeks 7-12)
Lower Body (Glutes & Legs)
Hip Thrusts with Dumbbell (Heavier Load) – 4 x 10
Bulgarian Split Squats (Slower Tempo) – 3 x 10 per leg
Kettlebell Sumo Deadlifts – 3 x 12
Step-Through Reverse Lunges (With Core Rotation) – 3 x 10 per side
Banded Glute Kickbacks – 3 x 15
Upper Body (Back & Arms) + Core
Dumbbell Renegade Rows – 3 x 10 each side
Resistance Band Lat Pulldown – 3 x 12
Kettlebell Farmer's Carry (Longer Distance) – 3 x 30 seconds
Pallof Press with Hold – 3 x 15 each side
Weighted Russian Twists – 3 x 15 each side
Full Body Strength
Dumbbell Deadlifts (Heavier Load) – 4 x 10
Goblet Squats with Pause – 3 x 12
Dumbbell Shoulder Press (Controlled Eccentric) – 3 x 12
Weighted Step-Ups (Increased Load) – 3 x 8 each side
Men’s Program: Weeks 7-12
Key Changes:
More single-leg and unilateral movements for core engagement.
Increased volume & progressive overload (weight or reps).
More posterior chain emphasis (hamstrings, glutes, lower back).
Metabolic finishers (with kettlebells or resistance bands).
Workout Split (Weeks 7-12)
Day 1: Lower Body (Legs & Glutes)
Day 2: Upper Body (Back & Arms)
Day 3: Full Body Strength
Day 4: Active Recovery
Day 5: Lower Body (Glutes & Hamstrings)
Day 6: Upper Body (Chest & Shoulders) + Core
Day 7: Rest or Active Recovery
Example Workouts (Weeks 7-12)
Lower Body (Legs & Glutes)
Dumbbell Front Squats – 4 x 10
Bulgarian Split Squats (Slow Lowering Phase) – 3 x 8 per side
Kettlebell Deadlifts – 3 x 12
Glute Bridges with Feet Elevated – 3 x 15
Banded Lateral Walks – 3 x 20 steps
Upper Body (Back & Arms)
Dumbbell One-Arm Row – 3 x 10 per side
Resistance Band Face Pulls (Higher Reps) – 3 x 15
Kettlebell Single-Arm Farmer’s Carry (Core Focus) – 3 x 30 sec each side
Hammer Curls (Increase Load) – 3 x 12
Full Body Strength
Dumbbell Romanian Deadlifts (Increased Load) – 4 x 10
Goblet Squats (With Slow Lowering Phase) – 3 x 12
Dumbbell Shoulder Press (Standing for Core Engagement) – 3 x 12
Kettlebell Swings (Controlled) – 3 x 15
Key Adjustments for Weeks 7-12
Increase Resistance – If you started with 15 lb dumbbells, progress to 20-25 lbs.
Controlled Movements – Slower eccentrics (lowering phase) to create more time under tension.
More Core Engagement – Adding anti-rotational movements (Pallof press, loaded carries).
Refined Movement Patterns – Less reliance on machines or easy variations. More single-leg work to improve motor control.
Volume Increase – Add one extra set on main lifts (4 x 10 instead of 3 x 10).
Some Notes for Success
Track Your Weights – Aim to increase dumbbell/kettlebell loads every 2-3 weeks.
Prioritize Sleep & Recovery – At least 7 hours of sleep and hydration with electrolytes.
Protein Intake Stays High – At least 1g per pound of goal body weight.
Consistency is Key – Sticking to the plan for 12 weeks will yield major results.
Key Nutrition Strategies for Body Recomposition
Protein First – Eat 1g of protein per pound of goal body weight.
Strength Training + Deficit – Eat 300-500 fewer calories than maintenance.
Smart Carbs & Healthy Fats – Include fiber-rich carbs (vegetables, fruits) and good fats (avocado, nuts, olive oil).
Hydration & Electrolytes – Salt, potassium, and magnesium help muscle recovery.
Consistency Over Perfection – Stick to the program 80-90% of the time for real results.
Final Thoughts
Body recomposition is not about quick fixes, but sustainable muscle gain and fat loss. Stick with progressive overload, consistent nutrition, and recovery to transform your body in 12 weeks.