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3-day body recomposition workout plan Recomposition Starter

Three full body sessions that lift heavy enough to keep muscle and finish with cardio to shift fat. Protein and sleep do the other half.

Level
Beginner
Days a week
3
Per session
49–55 min
Goal
Lose fat, keep muscle
Equipment
Machine, Dumbbell, Kettlebell, Cable Machine
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Workout schedule

3 days a week · 15 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 · ~55 min Recomp A

5 exercises · 13 sets · ~55 min

  1. Dumbbell Goblet Squat Glutes · Dumbbell 3 sets of 12 reps · 1:30 rest 1:30 rest
  2. Machine Chest Press Chest · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  3. Machine Seated Cable Row Lats · Cable Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  4. Machine Crunch Abs · Machine 3 sets of 20 reps · 0:45 rest 0:45 rest
  5. Indoor Cycling (Spin Bike) Quads · Machine 1 sets of 15m

Day 2 · ~49 min Recomp B

5 exercises · 13 sets · ~49 min

  1. Machine Leg Press Glutes · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  2. Machine Pulldown Lats · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  3. Dumbbell Seated Overhead Press Front Delts · Dumbbell 3 sets of 12 reps · 1:15 rest 1:15 rest
  4. Seated Leg Curl Hamstrings · Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
  5. Steady-State Rowing Machine Quads · Machine 1 sets of 10m

Day 3 · ~53 min Recomp C

5 exercises · 13 sets · ~53 min

  1. Kettlebell Romanian Deadlift Glutes · Kettlebell 3 sets of 12 reps · 1:30 rest 1:30 rest
  2. Dumbbell Incline Bench Press Chest · Dumbbell 3 sets of 12 reps · 1:30 rest 1:30 rest
  3. Machine Neutral Row Lats · Machine 3 sets of 12 reps · 1:15 rest 1:15 rest
  4. Kettlebell Swing Glutes · Kettlebell 3 sets of 15 reps · 1:00 rest 1:00 rest
  5. Treadmill Run Calves · Machine 1 sets of 15m

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 39 working sets across 15 exercises, about 2 h 35 min in total.

Sets run from 12 to 20 reps, with 0:45 to 1:30 of rest between them.

Main muscles: Glutes, Quads, Chest, Lats, Abs, Front Delts, Hamstrings, Upper Back, Calves.

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 Goblet Squat that means all 3 sets of 12.
  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. Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Recomposition Split, the same goal at intermediate level, 4 days a week.

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