body recomposition plan
6-Day Body Recomposition Plan
Goal: Muscle growth + visible core definition | Session length: 60-75 min, morning
The Non-Negotiable Truth About Visible Abs Ab exercises build the muscle. Diet reveals it. Nothing below works without this:
Factor | Target |
Protein | 130-145g/day (~2-2.2g/kg) — the single biggest lever for muscle retention in a deficit |
Calories | Mild deficit (~300-500 kcal below maintenance) |
Sleep | 7-8 hrs — poor sleep raises cortisol and blunts fat loss regardless of training |
Water | 3-3.5L/day |
DAY 1 — PUSH (Chest/Shoulders/Triceps)
Warm-up (6 min): Band pull-aparts, arm circles, Band External Rotation 2×15/side, 10 scap push-ups
Main Lifts (35 min)
- Barbell Bench Press – 4×8
- A2. Weighted Dips – 3×10
- B1. Incline DB Press – 3×10
- B2. Low-to-High Cable Crossover – 3×15
- C1. Seated DB Shoulder Press – 3×10
- C2. Cable Lateral Raise – 3×15
- D1. Overhead Rope Triceps Extension – 3×12
- D2. Diamond Push-Ups (to failure) – 3×AMRAP
Finisher (8 min): Slam Ball Slams ×10 → Battle Rope 30s → rest 60s → 3 rounds
Core (6 min): Hanging Leg Raises 3×15, Vacuum 3×20s
DAY 2 — PULL (Back/Biceps/Traps/Forearms)
Warm-up (5 min): Band rows, cat-cow, dead hangs 20s
Main Lifts (35 min)
- A1. Pull-Ups – 4×8
- A2. Chest-Supported DB Row – 3×10
- B1. Barbell Row – 4×8
- B2. Face Pull – 3×15
- C1. Lat Pulldown (wide grip) – 3×12
- C2. Rear Delt Fly – 3×15
- D1. EZ Bar Curl – 3×12
- D2. Hammer Curl – 3×12
- E1. Barbell/DB Shrugs – 3×15 (traps)
- E2. Wrist Curl + Reverse Wrist Curl – 2×15 each (forearms)
Finisher (8 min): Kettlebell Swings ×20 → Jump Rope 1 min → rest 60s → 3 rounds
Core (6 min): Woodchopper 3×12/side, Pallof Press 3×12/side
DAY 3 — LEGS
Warm-up (6 min): Bodyweight squats, leg swings, hip circles, ankle mobility
Main Lifts (35 min)
- A1. Back Squat – 4×8
- A2. Tempo Bodyweight Squat (3-sec descent) ×15
- B1. Romanian Deadlift – 4×8
- B2. Bulgarian Split Squat – 3×10/leg
- C1. Hip Thrust – 3×12
- C2. Seated/Lying Leg Curl – 3×12
- D1. Standing Calf Raise – 4×15 (gastrocnemius)
- D2. Seated Calf Raise – 3×15
Conditioning (10 min): Bike Sprints 20s hard / 40s easy × 10 rounds
Core (5 min): Decline Sit-Up 3×15, Plank Reach 3×30s
DAY 4 — REST or ACTIVE RECOVERY
20-30 min brisk walk, light stretching, foam rolling.
DAY 5 — UPPER BODY PUMP + CONDITIONING
Warm-up (5 min): Band work, arm swings
Circuit (25 min, minimal rest):
- Incline DB Press – 12 reps
- Single-Arm DB Row – 12 reps/side
- Face Pull – 15 reps
- Pushdown – 12 reps
- DB Curl – 12 reps → 3 rounds
Core (6 min): Dragon Flag 3×6, Hanging Knee Raise 3×15
Grip/Forearm (3 min): DB Farmer Carry – 3×30s
Finisher (10 min): Rowing machine or jump rope, steady pace, nonstop
DAY 6 — POSTERIOR CHAIN + CONDITIONING
Warm-up (5 min): Hip hinges, glute bridges, band pull-throughs
Main Lifts (30 min)
- A1. Deadlift – 4×5
- A2. Kettlebell Swing – 20 reps
- B1. Back Extension – 3×12
- B2. Jump Rope – 1 min
- C1. Farmer Carry – 4×30s
- C2. Fast Air Squats (no jump) – 15 reps
Finisher (8 min): Battle Rope 30s → Mountain Climbers 30s → rest 60s → 3 rounds
Core (6 min): Cable Crunch 3×15, Vacuum 3×20s
Full Muscle Group Coverage Check
Muscle Group | Where it’s trained |
Chest | Day 1, Day 5 |
Back (lats/mid-back) | Day 2, Day 5, Day 6 |
Shoulders (front/side) | Day 1, Day 5 |
Rear delts | Day 2, Day 5 |
Rotator cuff | Day 1 warm-up |
Traps | Day 2 (shrugs), Day 6 (isometric) |
Biceps | Day 2, Day 5 |
Triceps | Day 1, Day 5 |
Forearms/grip | Day 2, Day 5, Day 6 |
Quads | Day 3 |
Hamstrings | Day 3, Day 6 |
Glutes | Day 3, Day 6 |
Calves (gastrocnemius + soleus) | Day 3 |
Core (rectus/obliques/transverse/anti-rotation) | Every day |
Cardio/conditioning | Days 1, 2, 3, 5, 6 |
Progression Rules
- Add weight or 1-2 reps per exercise every 1-2 weeks once all sets hit target reps cleanly
- Track lifts in a notes app; progress in the log matters more than progress in the mirror week-to-week