6-Week Body Recomp Program
Full body, progressive, results-driven 6-week body composition program getting you into the best shape of your life.
Sculpt Lean Muscle & Burn Fat in Just 6 Weeks—From Home
Program Overview: Duration: 6 Weeks
Focus: Fat loss, lean muscle gain, metabolic conditioning
Level: Beginner to Intermediate
Equipment Needed: Resistance bands, dumbbells (light to moderate), bodyweight, a bench or chair
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Week 1-2: Foundation Phase
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Day 1: Lower body strength + Core
Goal: Activate muscle, learn proper form, build consistency
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Day 2: Upper body strength + Mobility
Goal: Activate muscle, learn proper form, build consistency
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Day 3: Full Body Circuit
Goal: Activate muscle, learn proper form, build consistency
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Day 4: Glutes + Conditioning
Goal: Activate muscle, learn proper form, build consistency
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Week 3-4: Progression Phase
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Day 3: Full Body Circuit
Goal: Add intensity, improve time under tension, enhance endurance
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Day 4: Glutes + Conditioning
Goal: Add intensity, improve time under tension, enhance endurance
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Week 5-6: Performance Phase
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Day 1: Lower body strength + Core
Goal: Maximize output, lean out, finish strong
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Day 2: Upper body strength + Mobility
Goal: Maximize output, lean out, finish strong
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Day 3: Full Body Circuit
Goal: Maximize output, lean out, finish strong
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Day 4: Glutes + Conditioning
Goal: Maximize output, lean out, finish strong
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