Overview

Goal: Muscle Growth + Fat Loss
Suggested Duration: 6 weeks
Weekly Split: 5 training days, 2 active recovery days

RECOMP is a 6-week hybrid training plan designed to help you achieve the ultimate body recomposition - losing fat while building lean muscle. Using strength workouts, high-intensity circuits, and conditioning drills, this plan will push your body to adapt, grow stronger, and become more defined.

What to Expect:

✓ Strength & Hypertrophy Focus: Build solid muscle with progressive resistance workouts.
✓ Metabolic Conditioning (Metcon): High-intensity circuits to burn fat while preserving muscle.
✓ Daily Core Activation: Develop a stronger, more defined midsection.
✓ Functional Cardio: Improve endurance while maintaining strength.
✓ Active Recovery Integration: Prevent burnout while staying mobile and active.

Who is This For?

- Anyone who wants to lose fat & build muscle at the same time;
- People looking for a structured yet flexible approach;
- Those who enjoy variety in their training while still making progress;
- Anyone who want a guided, hybrid plan.

Instructions

1. Use the database filter to find a workout that matches the type assigned for the day.
2. Set the difficulty level (1 to 5) to match your current fitness level.
3. Pick a workout and complete it on Level I, II, or III, depending on how much time and energy you have.

Monday

Focus: Build muscle and strength in the upper body while activating the core.

What To Do:
✓ Upper Body Strength Workout. If you own dumbbells, select workouts with equipment "Dumbbells". 
✓ Core Workout 

Why? Strength training preserves and builds lean muscle mass. Core training improves posture, stability, and aesthetics.

Tuesday

Focus: Maximize calorie burn while improving cardiovascular endurance.

What To Do: ✓ HIIT Workout

Why? HIIT elevates metabolism long after the workout (afterburn effect). Keeps sessions short yet effective for fat loss & endurance.

Wednesday

Focus: Develop lower body strength while reinforcing core engagement. 

What To Do:
✓ Lower Body Strength Workout. If you own dumbbells, select workouts with equipment "Dumbbells". 
✓ Core Workout

Why? Lower body exercises use large muscle groups, increasing energy expenditure. Strengthening the core enhances overall athleticism.

Thursday

Focus: A mix of strength and endurance training for maximum calorie burn.

What To Do: ✓ Metabolic Conditioning Workout

Why? Combines strength & cardio, improving work capacity. Boosts endurance & fat loss while preserving muscle.

Friday

Morning / What To Do: ✓ HIIT Workout

Evening / What To Do: ✓ Full Body Strength Workout. If you own dumbbells, select workouts with equipment "Dumbbells". 

Why? Splitting workouts keeps intensity high without over-fatiguing. Morning HIIT boosts metabolism, evening strength maximizes hypertrophy.

Saturday

Focus: Reduce stiffness, improve recovery, and stay active.

What To Do: Light movement to maintain metabolism.

✓ Hit 12,000 Steps or walk for 1hr (in total)
✓ Mobility Routine

Why? Mobility work prevents injuries & enhances flexibility. Low-intensity movement promotes recovery without taxing muscles.

Sunday

Focus: Improve flexibility, relaxation, and overall recovery.

What To Do: Light movement to maintain metabolism.

✓ Hit 12,000 Steps or walk for 1hr (in total)
✓ Yoga Routine

Why? Yoga reduces stress & enhances flexibility. Active recovery maintains circulation & prevents stiffness.