Reaching physique recomposition—concurrently shedding fats and gaining muscle—requires a well-structured health routine that mixes energy coaching, cardiovascular workouts, and enough restoration. Should you’re uncertain of the place to start, I designed this eight-week physique recomposition exercise program to progressively problem you whereas selling muscle progress and weight reduction.
Comply with every week’s routine diligently, specializing in correct type and depth to realize your health objectives successfully. To assist muscle progress and restoration, keep in mind to enhance these physique recomposition exercises with enough vitamin, together with lean proteins, advanced carbohydrates, and wholesome fat.
Keep constant, push your limits safely, and have fun your achievements alongside the way in which. You may obtain your health objectives with dedication and perseverance and revel in a stronger, leaner physique.
Now, let’s discover eight weeks of physique recomposition exercises that can assist you obtain your health objectives.
Week #1: Basis Constructing
The primary week lays the groundwork with foundational workouts to construct energy and enhance muscle endurance throughout main muscle teams.
1. Squats
![illustration of squats](https://www.eatthis.com/wp-content/uploads/sites/4/2024/04/squats.jpg?quality=82&strip=all&w=640)
![illustration of squats](https://www.eatthis.com/wp-content/uploads/sites/4/2024/04/squats.jpg?quality=82&strip=all&w=640)
Stand with ft shoulder-width aside, toes pointing barely outward. Decrease your physique by bending your knees and hips, preserving your again straight. Purpose to decrease till your thighs are parallel to the bottom. Push via your heels to return to the beginning place.
Carry out three units of 12 reps.
2. Pushups
![illustration of pushups](https://www.eatthis.com/wp-content/uploads/sites/4/2023/05/pushups-1.jpg?quality=82&strip=all&w=640)
![illustration of pushups](https://www.eatthis.com/wp-content/uploads/sites/4/2023/05/pushups-1.jpg?quality=82&strip=all&w=640)
Begin in a plank place with arms shoulder-width aside, arms totally prolonged. Decrease your physique by bending your elbows till your chest almost touches the bottom. Push again as much as the beginning place, preserving your physique in a straight line all through.
Carry out three units of as many reps as potential (AMRAP).
3. Bent-over Rows
![illustration of dumbbell bent-over row](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/dumbbell-bent-over-row.jpg?quality=82&strip=all&w=640)
![illustration of dumbbell bent-over row](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/dumbbell-bent-over-row.jpg?quality=82&strip=all&w=640)
Maintain a dumbbell in every hand, and hinge at your hips with a slight bend within the knees. Pull dumbbells towards your torso, squeezing shoulder blades collectively. Decrease weights again down with management to finish one rep.
Carry out three units of 10 reps.
Week #2: Growing Depth
Week #2 focuses on rising train depth to stimulate muscle progress and improve energy.
1. Deadlifts
Stand along with your ft hip-width aside, toes below the barbell. Hinge at hips, bend knees barely to understand the barbell along with your arms shoulder-width aside. Elevate the bar by straightening your hips and knees, preserving your again straight. Decrease the barbell again down to finish one rep.
Carry out 4 units of eight reps.
2. Bench Press
![barbell bench press illustration](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/barbell-bench-press-illustration.jpg?quality=82&strip=all&w=640)
![barbell bench press illustration](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/barbell-bench-press-illustration.jpg?quality=82&strip=all&w=640)
Lie on the bench along with your ft flat on the ground. Grasp the barbell along with your arms barely wider than shoulder-width aside. Decrease barbell to chest degree, preserving your elbows at a 45-degree angle. Press the barbell upward till your arms totally lengthen, then decrease again to chest degree.
Carry out 4 units of 10 reps.
3. Plank
![forearm plank](https://www.eatthis.com/wp-content/uploads/sites/4/2023/08/plank.jpeg?quality=82&strip=all&w=640)
![forearm plank](https://www.eatthis.com/wp-content/uploads/sites/4/2023/08/plank.jpeg?quality=82&strip=all&w=640)
Begin in a plank place along with your forearms on the bottom and elbows aligned below your shoulders. Have interaction your core, squeeze your glutes, and maintain your physique straight out of your head to your heels. Keep this place for the designated time to finish one set.
Carry out three units of 30-second holds.
Week #3: Muscle Focus
The third week targets particular muscle teams with workouts to extend muscle definition and energy.
1. Pull-ups
![woman doing pull-ups](https://www.eatthis.com/wp-content/uploads/sites/4/2023/09/woman-pull-ups.jpeg?quality=82&strip=all&w=640)
![woman doing pull-ups](https://www.eatthis.com/wp-content/uploads/sites/4/2023/09/woman-pull-ups.jpeg?quality=82&strip=all&w=640)
Grip a pull-up bar along with your palms going through ahead, arms shoulder-width aside. Cling onto it along with your arms totally prolonged. Have interaction your core and pull your physique upward till your chin reaches above the bar. Decrease your physique again all the way down to the beginning place with management. Carry out 4 units of as many reps as potential (AMRAP).
2. Lunges
![lunges exercise](https://www.eatthis.com/wp-content/uploads/sites/4/2024/02/lunges.jpeg?quality=82&strip=all&w=640)
![lunges exercise](https://www.eatthis.com/wp-content/uploads/sites/4/2024/02/lunges.jpeg?quality=82&strip=all&w=640)
Stand tall, step ahead with one leg, and decrease the hips till each knees are bent at a 90-degree angle. Make sure the entrance knee doesn’t lengthen past the toes, and hold the again straight. Push off the entrance heel to return to the beginning place, then alternate legs.
Carry out three units of 12 reps per leg.
3. Dumbbell Shoulder Press
![illustration of woman doing dumbbell shoulder press](https://www.eatthis.com/wp-content/uploads/sites/4/2024/04/dumbbell-shoulder-press.jpeg?quality=82&strip=all&w=640)
![illustration of woman doing dumbbell shoulder press](https://www.eatthis.com/wp-content/uploads/sites/4/2024/04/dumbbell-shoulder-press.jpeg?quality=82&strip=all&w=640)
Sit on a bench along with your again supported, and maintain dumbbells at shoulder top along with your palms going through ahead. Press the dumbbells upward till your arms totally lengthen, then decrease again to shoulder top.
Carry out 4 units of eight reps.
Week #4: Power Endurance
Week #4 focuses on rising endurance whereas sustaining energy positive aspects.
1. Squat Jumps
![jump squat](https://www.eatthis.com/wp-content/uploads/sites/4/2024/01/jump-squat.jpeg?quality=82&strip=all&w=640)
![jump squat](https://www.eatthis.com/wp-content/uploads/sites/4/2024/01/jump-squat.jpeg?quality=82&strip=all&w=640)
1. Stand along with your ft shoulder-width aside. Decrease physique right into a squat place. Explosively bounce upward, extending your legs totally. Land softly and decrease again right into a squat place to finish one rep.
Carry out three units of 15 reps.
2. Russian Twists
Sit on the ground along with your knees bent and ft lifted. Lean again barely. Maintain the dumbbell with each arms and twist the torso to 1 facet, then the alternative facet. Repeat motion in a managed method to finish one rep.
Carry out three units of 20 reps (10 reps per facet).
3. Bicycle Crunches
![woman doing bicycle crunches](https://www.eatthis.com/wp-content/uploads/sites/4/2023/08/bicycle-crunches.jpeg?quality=82&strip=all&w=640)
![woman doing bicycle crunches](https://www.eatthis.com/wp-content/uploads/sites/4/2023/08/bicycle-crunches.jpeg?quality=82&strip=all&w=640)
Lie in your again along with your arms behind your head and raise your shoulders off the bottom. Deliver your proper elbow towards your left knee, then change sides in a pedaling movement. Guarantee the alternative leg extends totally, and preserve managed respiratory all through the train.
Carry out three units of 15 reps per facet.
Week #5: Superior Methods
Week #5 introduces superior strategies to problem muscle groups in new methods.
1. Romanian Deadlifts
![illustration of Romanian deadlift exercise](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/romanian-deadlift.jpg?quality=82&strip=all&w=640)
![illustration of Romanian deadlift exercise](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/romanian-deadlift.jpg?quality=82&strip=all&w=640)
Stand along with your ft hip-width aside, knees barely bent, and maintain the barbell in entrance of your thighs. Hinge at hips, decrease barbell alongside the entrance of your legs, and hold again straight till hamstrings stretch totally. Have interaction the glutes and raise the barbell to a standing place to finish one rep.
Carry out 4 units of eight reps.
2. Incline Bench Press
![incline barbell bench press](https://www.eatthis.com/wp-content/uploads/sites/4/2024/05/incline-barbell-bench-press.jpeg?quality=82&strip=all&w=640)
![incline barbell bench press](https://www.eatthis.com/wp-content/uploads/sites/4/2024/05/incline-barbell-bench-press.jpeg?quality=82&strip=all&w=640)
Lie on an incline bench along with your ft flat on the ground. Grasp the barbell along with your arms barely wider than shoulder-width aside. Decrease the barbell to higher chest degree, elbows at a 45-degree angle, then press upward till your arms totally lengthen. Decrease the barbell to higher chest degree, elbows at a 45-degree angle, then press upwards till arms totally lengthen.
Carry out 4 units of eight reps.
3. Plank with Shoulder Faucets
![plank shoulder taps](https://www.eatthis.com/wp-content/uploads/sites/4/2023/08/plank-shoulder-taps.jpg?quality=82&strip=all&w=640)
![plank shoulder taps](https://www.eatthis.com/wp-content/uploads/sites/4/2023/08/plank-shoulder-taps.jpg?quality=82&strip=all&w=640)
Begin in a plank place along with your arms instantly below your shoulders. Hold the hips steady as you raise one hand to faucet the alternative shoulder, then alternate sides. Keep a powerful core and keep away from rocking hips facet to facet.
Carry out three units of 30 seconds per facet.
Week #6: Maximal Power
Week #6 focuses on maximal energy growth with heavier weights and decrease rep ranges.
1. Barbell Squats
![barbell squats](https://www.eatthis.com/wp-content/uploads/sites/4/2024/02/barbell-squats.jpeg?quality=82&strip=all&w=640)
![barbell squats](https://www.eatthis.com/wp-content/uploads/sites/4/2024/02/barbell-squats.jpeg?quality=82&strip=all&w=640)
Stand along with your ft barely wider than shoulder-width aside, barbell resting on the higher traps. Decrease your physique by bending the knees and hips and preserving your again straight till your thighs are parallel to the bottom. Push via the heels to return to the standing place.
Carry out 5 units of 5 reps.
2. Pull-ups with Weight
Connect a weight belt or maintain a dumbbell between your ft for added resistance. Grip the pull-up bar along with your palms going through ahead, have interaction the core, and pull your physique upward till your chin clears the bar. Decrease physique again down with management.
Carry out 5 units of 5 reps.
3. Dumbbell Deadlifts
![illustration of dumbbell deadlifts free weight exercises for men to build muscle](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/dumbbell-deadlift.jpg?quality=82&strip=all&w=640)
![illustration of dumbbell deadlifts free weight exercises for men to build muscle](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/dumbbell-deadlift.jpg?quality=82&strip=all&w=640)
Stand along with your ft hip-width aside, dumbbells in entrance of your thighs, palms going through your physique. Hinge on the hips and decrease dumbbells alongside the entrance of your legs, preserving your again straight till your hamstrings stretch totally. Have interaction the glutes and raise dumbbells to a standing place.
Carry out 4 units of eight reps.
Week #7: Peak Efficiency
The seventh week is designed to optimize efficiency and refine approach.
1. Barbell Bench Press
![barbell bench press](https://www.eatthis.com/wp-content/uploads/sites/4/2024/02/barbell-bench-press.jpeg?quality=82&strip=all&w=640)
![barbell bench press](https://www.eatthis.com/wp-content/uploads/sites/4/2024/02/barbell-bench-press.jpeg?quality=82&strip=all&w=640)
Lie on a flat bench, ft flat on the ground, and grasp a barbell along with your arms barely wider than shoulder-width aside. Decrease the barbell to mid-chest degree, elbows at a 45-degree angle, then press upward till your arms totally lengthen.
Carry out 5 units of 5 reps.
2. Bulgarian Break up Squats
![Bulgarian split squat exercises for a round butt](https://www.eatthis.com/wp-content/uploads/sites/4/2022/12/bulgarian-split-squat.jpg?quality=82&strip=all&w=640)
![Bulgarian split squat exercises for a round butt](https://www.eatthis.com/wp-content/uploads/sites/4/2022/12/bulgarian-split-squat.jpg?quality=82&strip=all&w=640)
Stand with one foot on the bench behind you, the opposite foot ahead. Decrease your physique by bending the entrance knee till your thigh is parallel to the bottom. Push via the heel to return to the beginning place.
Carry out 4 units of eight reps per leg.
3. Plank with Leg Lifts
![illustration of plank leg raise, floor exercises to change your body shape after 40](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/plank-leg-raise.jpg?quality=82&strip=all&w=640)
![illustration of plank leg raise, floor exercises to change your body shape after 40](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/plank-leg-raise.jpg?quality=82&strip=all&w=640)
Begin in a plank place in your forearms or arms. Elevate one leg off the bottom whereas sustaining a plank place and steady hips. Maintain a couple of seconds, decrease your leg, and repeat with the alternative leg. Carry out three units of 15 seconds for every leg
Week #8: Last Push
Week #8 focuses on pushing your limits and celebrating your progress.
1. Overhead Press
![illustration of overhead press exercise](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/overhead-press-exercise.jpg?quality=82&strip=all&w=640)
![illustration of overhead press exercise](https://www.eatthis.com/wp-content/uploads/sites/4/2023/04/overhead-press-exercise.jpg?quality=82&strip=all&w=640)
Stand along with your ft hip-width aside, maintain dumbbells at shoulder top along with your palms going through ahead, and press the dumbbells overhead till your arms totally lengthen. Then, decrease again to shoulder top.
Carry out 5 units of 5 reps.
2. Weighted Dips
![tricep dips](https://www.eatthis.com/wp-content/uploads/sites/4/2024/04/tricep-dips.jpeg?quality=82&strip=all&w=640)
![tricep dips](https://www.eatthis.com/wp-content/uploads/sites/4/2024/04/tricep-dips.jpeg?quality=82&strip=all&w=640)
Place your self between parallel bars. Grasp the bars along with your arms shoulder-width aside, palms going through inward. Decrease your physique by bending your elbows till your higher arms are parallel to the bottom. Push via your palms to increase the elbows and return to the beginning place.
Carry out 4 units of eight reps.
3. Plank Variations
![planks](https://www.eatthis.com/wp-content/uploads/sites/4/2023/09/planks.jpeg?quality=82&strip=all&w=640)
![planks](https://www.eatthis.com/wp-content/uploads/sites/4/2023/09/planks.jpeg?quality=82&strip=all&w=640)
Carry out plank variations equivalent to facet, forearm, or planks with leg lifts. Maintain every variation for 30 to 60 seconds, specializing in core stability and engagement.
Carry out three units of 30 to 60 seconds.