Body Recomp Workout Plan: Gain Muscle and Lose Fat

The goal of simultaneously losing fat and building muscle, which is known as body recomposition, often feels like chasing two rabbits running in opposite directions. Conventional wisdom suggests you must choose one: a “cut” to lose fat (risking muscle loss) or a “bulk” to gain muscle (accepting some fat gain). 

However, this narrative review confirms that body recomposition is not just possible, it’s also an achievable goal with the right strategies (1).

This guide will provide a structured, science-backed approach to shedding fat while building muscle. You’ll learn the physiological principles behind recomposition, how to structure your training for optimal results, and the nutritional strategies that are needed to fuel your progress. We’ll move beyond vague advice and provide a detailed workout plan, complete with exercise instructions, to give you a clear path forward.

Body recomposition is the process of altering your body’s ratio of fat mass to lean muscle mass. It involves simultaneously decreasing your body fat percentage while increasing your muscle mass (1). 

This is distinct from traditional weight loss, which often results in the loss of both fat and muscle. The key to successful recomposition lies in creating an environment where your body is encouraged to build muscle while pulling energy from its fat stores.