The Best Recomp Workout Plan for Simultaneous Fat Loss and Muscle Gain

A recomp workout plan needs to achieve two things at once: build muscle (requiring progressive overload and sufficient volume) and maximize fat loss (requiring enough calorie expenditure and metabolic demand). The right program structure makes both possible.

This guide gives you a complete, evidence-based recomp workout plan for three common schedules: 3 days, 4 days, and 5 days per week.

The Principles Behind an Effective Recomp Workout Plan

Before choosing a schedule, understand what makes a recomp program work:

Progressive overload: Your muscles only grow when consistently challenged. Add weight, reps, or difficulty every 1–2 weeks.

Compound movement priority: Squats, deadlifts, presses, and rows recruit the most muscle mass, drive the most anabolic hormone release, and burn the most calories per set.

Sufficient volume: Research supports 10–20 weekly sets per muscle group for hypertrophy. Beginners do well at 10–12; intermediate trainees at 14–18.

Controlled rest periods: 60–90 seconds between sets keeps metabolic rate elevated for fat burning while allowing sufficient recovery for strength performance.

Cardio as a tool, not a punishment: 2–3 moderate cardio sessions of 20–30 minutes per week accelerate fat loss without impairing recovery.

3-Day Full-Body Recomp Workout Plan (Best for Beginners)

Train Monday, Wednesday, Friday. Rest on all other days.

Day 1 — Full Body A

• Barbell/Goblet Squat: 4x6–8
• Flat Dumbbell Press: 3x10
• Barbell/Dumbbell Row: 3x10
• Romanian Deadlift: 3x12
• Plank: 3x45 seconds

Day 2 — Full Body B

• Deadlift: 4x5
• Incline Dumbbell Press: 3x10
• Lat Pulldown or Pull-up: 3x10
• Walking Lunges: 3x12 each leg
• Cable Crunch: 3x15

Day 3 — Full Body C

• Front Squat or Box Squat: 3x8
• Overhead Press: 3x10
• Seated Cable Row: 3x12
• Hip Thrust or Glute Bridge: 3x15
• Ab Wheel or Hanging Knee Raise: 3x12

Cardio: Add 20–25 min of moderate-intensity cardio (brisk walk, bike, swim) on 2 rest days.

4-Day Upper/Lower Recomp Workout Plan (Best for Intermediates)

Train Monday/Tuesday/Thursday/Friday with Wednesday and weekends for rest or cardio.

Day 1 — Upper Body A (Strength Focus)

• Barbell Bench Press: 4x5
• Bent-Over Barbell Row: 4x5
• Overhead Press: 3x8
• Face Pull: 3x15
• Tricep Dips or Pushdowns: 3x12
• Barbell/Dumbbell Curl: 3x12

Day 2 — Lower Body A (Strength Focus)

• Back Squat: 4x5
• Romanian Deadlift: 3x8
• Leg Press: 3x12
• Leg Curl: 3x12
• Standing Calf Raise: 4x15
• Plank variations: 3x45 sec

Day 3 — Upper Body B (Hypertrophy Focus)

• Incline Dumbbell Press: 4x10–12
• Pull-up or Lat Pulldown: 4x10
• Cable Fly or Pec Deck: 3x15
• Single-arm Dumbbell Row: 3x12
• Lateral Raises: 4x15
• Hammer Curls + Skull Crushers: 3x12 each

Day 4 — Lower Body B (Hypertrophy Focus)

• Bulgarian Split Squat: 4x10 each leg
• Conventional Deadlift or Trap Bar Deadlift: 3x8
• Leg Extension: 3x15
• Seated Leg Curl: 3x15
• Hip Thrust: 4x12
• Seated Calf Raise: 4x15

5-Day Push/Pull/Legs Recomp Plan (Intermediate–Advanced)

Day 1 — Push (Chest, Shoulders, Triceps)

• Bench Press: 4x6–8
• Overhead Press: 3x8–10
• Incline Dumbbell Press: 3x12
• Cable Lateral Raises: 4x15
• Tricep Pushdown: 3x15
• Overhead Tricep Extension: 3x12

Day 2 — Pull (Back, Biceps)

• Deadlift: 4x5
• Pull-up: 4x6–10
• Seated Cable Row: 3x12
• Face Pull: 3x15
• Dumbbell Curl: 3x12
• Reverse Fly: 3x15

Day 3 — Legs

• Back Squat: 4x6–8
• Romanian Deadlift: 3x10
• Leg Press: 3x15
• Leg Curl: 3x15
• Hip Thrust: 3x15
• Calf Raises: 5x15

Days 4–5: Repeat Push and Pull with slight variations in exercise selection.

Adding Cardio to Your Recomp Plan

For maximum fat loss without undermining muscle growth:

• Low-intensity steady-state (LISS): 30–45 min walking, cycling, swimming — 2–3x/week on rest days
• HIIT: 15–20 min of alternating high/low intensity — max 2x/week, after lifting (never before)
• Avoid more than 3 cardio sessions per week if you're training 4–5 days with weights

Our training page shows all 6 workout programs available in the app. For the specific best exercises to include, read best exercises for body recomposition.

The BodyRecomp app delivers a fully structured recomp workout plan matched to your experience level, schedule, and equipment — no planning required.

Ready to start your body recomposition journey? Download BodyRecomp — the app that gives you personalized workouts and meal plans built around your exact goals.