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4-day body recomposition workout plan Recomposition Split

Four days of hypertrophy work with a conditioning finisher on every session, to lose fat without losing size. Keep the lifting loads honest.

Level
Intermediate
Days a week
4
Per session
48–55 min
Goal
Lose fat, keep muscle
Equipment
Dumbbell, Machine, Cable Machine, Barbell, Kettlebell, Battle Ropes
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Workout schedule

4 days a week · 20 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 · ~50 min Upper Lift

5 exercises · 20 sets · ~50 min

  1. Dumbbell Bench Press Chest · Dumbbell 4 sets of 10 reps · 1:30 rest 1:30 rest
  2. Machine Seated Cable Row Lats · Cable Machine 4 sets of 10 reps · 1:30 rest 1:30 rest

  3. Superset A · 3 rounds · back to back

    1. Dumbbell Lateral Raise Side Delts · Dumbbell 3 sets of 15 reps · 0:45 rest 0:45 rest
    2. Cable Rope Pushdown Triceps · Cable Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
  4. Indoor Cycling (Spin Bike) Quads · Machine 6 sets of 40s · 0:40 rest 0:40 rest

Day 2 · ~55 min Lower Lift

5 exercises · 15 sets · ~55 min

  1. Barbell Squat Quads · Barbell 4 sets of 10 reps · 2:00 rest 2:00 rest
  2. Kettlebell Romanian Deadlift Glutes · Kettlebell 4 sets of 12 reps · 1:30 rest 1:30 rest

  3. Superset A · 3 rounds · back to back

    1. Machine Leg Extension Quads · Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
    2. Lying Leg Curl Hamstrings · Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
  4. Stair Climber Glutes · Machine 1 sets of 10m

Day 3 · ~48 min Push Pull Lift

5 exercises · 20 sets · ~48 min

  1. Barbell Incline Bench Press Chest · Barbell 4 sets of 10 reps · 1:30 rest 1:30 rest
  2. Wide-Grip Lat Pulldown Lats · Cable Machine 4 sets of 12 reps · 1:30 rest 1:30 rest

  3. Superset A · 3 rounds · back to back

    1. Dumbbell Hammer Curl Biceps · Dumbbell 3 sets of 12 reps · 0:45 rest 0:45 rest
    2. Dumbbell Seated Overhead Tricep Extension Triceps · Dumbbell 3 sets of 12 reps · 0:45 rest 0:45 rest
  4. Rowing Sprint Quads · Machine 6 sets of 45s · 0:45 rest 0:45 rest

Day 4 · ~51 min Full Body Burn

5 exercises · 18 sets · ~51 min

  1. Dumbbell Thruster Front Delts · Dumbbell 4 sets of 12 reps · 1:00 rest 1:00 rest
  2. Kettlebell Swing Glutes · Kettlebell 4 sets of 20 reps · 0:45 rest 0:45 rest
  3. Dumbbell Goblet Reverse Lunge Glutes · Dumbbell 3 sets of 16 reps · 1:00 rest 1:00 rest
  4. Battle Ropes Abs · Battle Ropes 4 sets of 30s · 0:40 rest 0:40 rest
  5. Kneeling Cable Crunch Abs · Cable Machine 3 sets of 20 reps · 0:45 rest 0:45 rest

About this plan

Who it's for

For people who have trained regularly for a while. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 73 working sets across 20 exercises, about 3 h 25 min in total.

Sets run from 10 to 20 reps, with 0:40 to 2:00 of rest between them.

Main muscles: Chest, Lats, Side Delts, Triceps, Quads, Glutes, Hamstrings, Biceps, Upper Back, Front Delts, Abs.

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 Dumbbell Bench Press that means all 4 sets of 10.
  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.
  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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