The Best Body Recomposition Workout Plan: Lose Fat & Gain Muscle Simultaneously
Table of Contents
Introduction
Body recomposition—losing fat while gaining muscle—is the gold standard of fitness. Unlike traditional bulking and cutting cycles, this method ensures fat loss without muscle loss and muscle gain without excessive fat storage.
If you’re looking for the most science-backed body recomposition workout plan, this guide provides a step-by-step approach based on proven research.
📌 Key Takeaways:
- Build muscle while burning fat
- Train smart with resistance & cardio
- Optimize nutrition for muscle retention
- Avoid common mistakes that hinder progress
How Workouts Support Body Recomposition
Most people believe you can’t lose fat and build muscle at the same time, but studies show that combining resistance training with proper nutrition enables body recomposition.
Science-Backed Proof
- Resistance Training + High Protein Intake:
- A *2020 study in the American Journal of Clinical Nutrition found that participants who followed a resistance training program while eating a high-protein diet lost fat and gained muscle at the same time. (Source)
- Progressive Overload Increases Muscle & Burns Fat:
- Research from The Journal of Strength & Conditioning Research confirms that progressive overload (gradually increasing weights) is key for hypertrophy (muscle growth) while still promoting fat oxidation. (Source)
- Combining Resistance Training with HIIT Maximizes Fat Loss:
- A 2018 study published in Sports Medicine found that high-intensity interval training (HIIT) combined with strength training leads to the greatest fat loss while preserving muscle mass. (Source)
The Best Body Recomposition Workout Plan
This 4-day per week workout plan combines resistance training, HIIT, and progressive overload to stimulate muscle growth while torching fat.
🗓 Weekly Schedule
| Day | Workout Focus |
|---|---|
| Monday | Upper Body Strength + HIIT |
| Tuesday | Lower Body Strength + Core |
| Wednesday | Active Recovery (Walking, Yoga) |
| Thursday | Upper Body Hypertrophy |
| Friday | Lower Body Hypertrophy + HIIT |
| Saturday | Active Recovery or LISS Cardio |
| Sunday | Rest |
Workout Plan Breakdown
Day 1: Upper Body Strength + HIIT
🔥 Goal: Maximize muscle activation & fat burn
- Bench Press – 4 sets of 5 reps
- Pull-Ups (Weighted or Assisted) – 3 sets of 6 reps
- Overhead Shoulder Press – 3 sets of 8 reps
- Dumbbell Rows – 3 sets of 10 reps
- HIIT Finisher (15 minutes)
- 30-sec sprint + 30-sec rest (repeat 10x)
Why This Works:
🏋️ Strength exercises increase muscle protein synthesis (MPS), ensuring growth even in a caloric deficit. (NIH Study)
🔥 HIIT improves insulin sensitivity, which enhances fat burning while preserving lean muscle mass. (Harvard Medical School)
Day 2: Lower Body Strength + Core
🔥 Goal: Maximize leg & core strength while maintaining metabolic rate
- Barbell Squats – 4 sets of 5 reps
- Romanian Deadlifts – 3 sets of 8 reps
- Lunges – 3 sets of 10 reps (each leg)
- Hanging Leg Raises – 3 sets of 15 reps
- Plank (Weighted if Advanced) – 3 rounds of 60 sec
Why This Works:
🔬 Heavy compound movements activate large muscle groups, leading to higher calorie burn & fat loss. (Study)
Day 4: Upper Body Hypertrophy
🔥 Goal: Increase muscle volume while enhancing fat loss through increased metabolic demand
- Incline Dumbbell Press – 3 sets of 10 reps
- Lateral Raises – 3 sets of 12 reps
- Lat Pulldowns – 3 sets of 10 reps
- Biceps Curls – 3 sets of 12 reps
- Triceps Dips – 3 sets of 12 reps
Why This Works:
💪 Hypertrophy training maximizes muscle fiber recruitment, leading to better fat oxidation post-workout. (Source)
Day 5: Lower Body Hypertrophy + HIIT
🔥 Goal: Develop lean muscle while maximizing fat loss
- Bulgarian Split Squats – 3 sets of 12 reps
- Leg Press – 3 sets of 10 reps
- Calf Raises – 3 sets of 15 reps
- HIIT Finisher (15 minutes)
- 30-sec rower sprint + 30-sec rest (repeat 10x)
Why This Works:
🔥 HIIT combined with resistance training increases post-exercise oxygen consumption (EPOC), which keeps fat burning for up to 24 hours post-workout. (Study)
Additional Tips for Faster Body Recomposition
1. Focus on Progressive Overload
Each week, increase weights by 5-10% or add an extra rep to compound movements.
2. Optimize Protein Intake
🔬 A 2019 meta-analysis from The Journal of Nutrition found that higher protein intake (1.2–1.6g per lb of body weight) significantly enhances fat loss while supporting muscle gain. (Source)
3. Prioritize Recovery
- Sleep 7-9 hours per night for muscle repair & hormone balance
- Hydration & electrolyte balance prevent performance dips
- Active recovery (walking, yoga) helps with blood circulation & mobility
Common Mistakes to Avoid
🚫 Skipping Strength Training for Cardio – Lifting is essential for recomposition
🚫 Not Tracking Progress – Use a body composition scale or progress photos
🚫 Underestimating Recovery – Overtraining leads to muscle breakdown
Final Thoughts: The Best Science-Backed Workout Plan for Recomposition
Unlike traditional “bulking and cutting” cycles, body recomposition allows you to lose fat and gain muscle at the same time—creating the lean, strong physique you desire.
👉 Start this program today, track your progress, and watch your body transform!
Frequently Asked Questions (FAQs)
🔹 Can beginners follow this program?
Yes! This plan works for all levels. Just adjust weights & intensity accordingly.
🔹 How long until I see results?
Most people notice visible changes within 6-8 weeks if they remain consistent.
🔹 Should I do fasted workouts for better fat loss?
No! Studies show no significant fat loss advantage with fasted workouts. Eat a protein-rich meal 60-90 min before training. (Source)
🚀 Bookmark this page & start your body recomposition journey today! 💪🔥