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The Body Recomposition Workout: Build Muscle & Lose Fat

Body recomposition — building muscle and losing fat at the same time — is possible for most lifters, not just beginners. Here's the exact training and nutrition combo that works.

Pasha Mor

Founder, 1RM.fit · September 5, 2026

Body recomposition — building muscle and losing fat at the same time — used to be dismissed as "a beginner-only phenomenon." The research now says it's doable for most lifters, even intermediates, given the right training and nutrition setup.

I'm Pasha, founder of 1RM.fit. Here's the recomp workout program that actually works.

Who Can Recomp?

Beginners: First 12-18 months, easy recomp on almost any deficit
Returning lifters: Muscle memory + newbie-adjacent gains
Overfat intermediates: 15%+ BF for men, 25%+ for women — extra fat fuels muscle synthesis
Very lean advanced lifters: Not really. Bulk or cut, don't split the difference.

The Recomp Training Principle

More total training stimulus than a cut. Same volume as a bulk. High protein signals muscle protein synthesis, and small deficit keeps fat loss ticking.

Train 4-5 days per week
Compound-focused with heavy work early in each session
Full range of motion, controlled tempo (recomp thrives on quality reps)
Progressive overload every 2 weeks minimum

The 4-Day Recomp Split

Monday — Upper

Bench press: 4×6
Barbell row: 4×6
Incline dumbbell press: 3×10
Pull-up: 3×max
Lateral raise: 3×15
Curl + tricep superset: 3×12

Tuesday — Lower

Squat: 4×6
Romanian deadlift: 3×8
Bulgarian split squat: 3×10 each
Leg curl: 3×12
Calf raise: 4×12
Plank: 3×60s

Thursday — Upper

Overhead press: 4×6
Weighted chin-up: 4×6
Dumbbell bench: 3×10
Cable row: 3×12
Face pull: 3×15
Hammer curl + rope pushdown superset: 3×12

Friday — Lower

Deadlift: 3×5
Front squat: 3×8
Leg press: 3×12
Hip thrust: 3×10
Standing calf raise: 4×12

Barbell bench press — the anchor lift on a recomp program — Recomp is possible only if you train like you're bulking. Compound lifts, heavy sets, progressive overload — every session.

The Recomp Nutrition

100-200 kcal below maintenance (small deficit)
2.2-2.5g protein per kg bodyweight (highest of any phase)
Carbs concentrated around workouts
Very slow scale movement — expect ±0.1 kg per week

How to Measure Recomp Progress

Scale: Should barely move
Body measurements: Waist should shrink, arms/legs may grow
Progress photos: Weekly, same angle, same lighting
Strength: Lifts should climb — this is the #1 signal recomp is working

How Long Does Recomp Take?

Weeks to months. Meaningful visual change usually shows at 12+ weeks. Recomp is a slow game — if you want fast results, pick either a bulk or a cut.

Recomp doesn't look like anything on the scale. It looks like a smaller waistline and bigger arms after 3 months of hitting your macros and progressing every session.

Track Recomp

1RM.fit tracks strength progress — the clearest recomp signal.

Download 1RM.fit free.

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