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4-day home body recomposition workout plan Home Recomposition

Four home sessions alternating strength focused reps and circuit work, to change shape without a gym.

Level
Intermediate
Days a week
4
Per session
34–51 min
Goal
Lose fat, keep muscle
Equipment
None, bodyweight only
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Workout schedule

4 days a week · 14 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~38 min Strength Upper

4 exercises · 13 sets · ~38 min

  1. Push Up Chest · Bodyweight 4 sets of 15 reps · 1:15 rest 1:15 rest
  2. Diamond Push Ups Triceps · Bodyweight 3 sets of 12 reps · 1:15 rest 1:15 rest

  3. Superset A · 3 rounds · back to back

    1. Mountain Climber Abs · Bodyweight 3 sets of 20 reps · 0:45 rest 0:45 rest
    2. Supermans Abs · Bodyweight 3 sets of 15 reps · 0:45 rest 0:45 rest

Day 2 · ~51 min Conditioning A

4 exercises · 15 sets · ~51 min

  1. Superset A · 4 rounds · back to back

    1. Burpee Abs · Bodyweight 4 sets of 12 reps · 0:40 rest 0:40 rest
    2. Bodyweight Squat Glutes · Bodyweight 4 sets of 25 reps · 0:40 rest 0:40 rest
  2. Mountain Climber Abs · Bodyweight 4 sets of 30 reps · 0:35 rest 0:35 rest
  3. Front Plank on Elbows Abs · Bodyweight 3 sets of 40s · 0:40 rest 0:40 rest

Day 3 · ~34 min Strength Lower

4 exercises · 14 sets · ~34 min

  1. Bodyweight Alternating Lateral Lunge Glutes · Bodyweight 4 sets of 14 reps · 1:15 rest 1:15 rest
  2. Forward Lunge Glutes · Bodyweight 4 sets of 12 reps · 1:15 rest 1:15 rest
  3. Good Mornings Glutes · Bodyweight 3 sets of 15 reps · 1:00 rest 1:00 rest
  4. Front Plank on Elbows Abs · Bodyweight 3 sets of 50s · 0:45 rest 0:45 rest

Day 4 · ~51 min Conditioning B

4 exercises · 15 sets · ~51 min

  1. Walking Lunge Glutes · Bodyweight 4 sets of 30m · 0:45 rest 0:45 rest

  2. Superset A · 4 rounds · back to back

    1. Bodyweight Russian Twist Abs · Bodyweight 4 sets of 30 reps · 0:35 rest 0:35 rest
    2. V-Up Abs · Bodyweight 4 sets of 25 reps · 0:35 rest 0:35 rest
  3. Dead Bug Abs · Bodyweight 3 sets of 20 reps · 0:40 rest 0:40 rest

About this plan

Who it's for

For people who have trained regularly for a while. You need no equipment.

Not the right fit?

What to expect

Each week is 57 working sets across 14 exercises, about 2 h 55 min in total.

Sets run from 12 to 30 reps, with 0:35 to 1:15 of rest between them.

Main muscles: Chest, Triceps, Abs, Glutes, Quads, Hamstrings.

How to progress

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

  1. Hit the target. Finish every rep of every set at the listed target, with good form. On the Push Up that means all 4 sets of 15.
  2. Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Push Up, lower more slowly or move to a harder variation.
  3. Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.

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