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6-Day Body Recomposition Workout Plan

Goal: Lose fat while building muscle definition and growing legs
Target: 2,300 calories daily | 270g protein | Progressive overload focus

Weekly Schedule

DayWorkout TypeFocus
MondayUpper Body PowerHeavy compound movements
TuesdayLower Body VolumeLeg growth without squats
WednesdayUpper Body VolumeMuscle pump and definition
ThursdayLower Body PowerStrength and posterior chain
FridayUpper Body HypertrophyMaximum volume
SaturdayLower Body PumpHigh volume leg work
SundayRestRecovery

Day 1: Upper Body Power (Monday)

Focus: Heavy compound movements
Rest: 2-3 minutes between sets
RPE Target: 8-9/10 (1-2 reps in reserve)

ExerciseSets × RepsStarting Weight
Barbell Bench Press4 × 3-585-90kg
Bent-Over Barbell Row4 × 4-670-75kg
Overhead Press (Barbell)3 × 5-755-60kg
Lat Pulldowns/Pull-ups3 × 6-870-80kg
Close-Grip Bench Press3 × 6-870-75kg
Barbell Curls3 × 8-1030-35kg

Key Points:

  • Overhand grip for barbell rows
  • 2-3 minute rest for strength focus
  • Log all weights for progression

Day 2: Lower Body Volume (Tuesday)

Focus: Leg growth without squats
Rest: 90 seconds to 2 minutes
Goal: Perfect form and muscle activation

ExerciseSets × RepsStarting Weight
Leg Press4 × 12-15100-120kg
Romanian Deadlifts4 × 8-1060-70kg
Bulgarian Split Squats3 × 10-12 each legBodyweight first
Leg Curls (Lying/Seated)3 × 12-15Machine dependent
Reverse Lunges3 × 12-15 each legBodyweight/dumbbells
Standing Calf Raises4 × 15-20100-120kg

Key Points:

  • Higher reps for muscle growth
  • Feel the stretch and contraction
  • Focus on skinny leg development

Day 3: Upper Body Volume (Wednesday)

Focus: Muscle pump and definition
Rest: 60-90 seconds between sets
Goal: Higher volume for hypertrophy

ExerciseSets × RepsStarting Weight
Incline Dumbbell Press4 × 8-1230-35kg each
Cable Rows (Seated)4 × 10-1270-80kg
Dumbbell Shoulder Press3 × 10-1220-25kg each
Chest-Supported Row3 × 10-12Machine dependent
Dips3 × 8-12Bodyweight/assisted
Cable Lateral Raises3 × 12-1510-15kg
Hammer Curls3 × 10-1215-20kg each
Overhead Tricep Extension3 × 10-1230-40kg

Key Points:

  • 30-45 degree incline for upper chest
  • Control the weight, feel the pump
  • Shorter rest for volume training

Day 4: Lower Body Power (Thursday)

Focus: Strength and posterior chain
Rest: 2-3 minutes between sets
Goal: Heavy loading for strength

ExerciseSets × RepsStarting Weight
Hack Squats4 × 6-880-100kg
Conventional Deadlifts4 × 4-6100-120kg
Single-Leg RDL3 × 8-10 each leg15-20kg each
Leg Press (High Foot)3 × 8-10120-140kg
Hip Thrusts4 × 8-1260-80kg
Standing Calf Raises4 × 12-15100-120kg

Key Points:

  • Alternative to back squats
  • Focus on posterior chain strength
  • Heavy compound movements

Day 5: Upper Body Hypertrophy (Friday)

Focus: Maximum volume and definition
Rest: 60-90 seconds between sets
Goal: Muscle building and definition

ExerciseSets × RepsStarting Weight
Dumbbell Bench Press4 × 10-1230-35kg each
T-Bar Row4 × 10-1240-50kg
Incline Dumbbell Flyes3 × 12-1515-20kg each
Cable Reverse Flyes3 × 12-1515-20kg
Dumbbell Lateral Raises4 × 12-1510-15kg each
Cable Tricep Pushdowns4 × 12-1530-40kg
Cable Bicep Curls4 × 12-1525-35kg
Face Pulls3 × 15-2020-30kg

Key Points:

  • Higher volume day
  • Focus on muscle definition
  • Perfect for muscle building

Day 6: Lower Body Pump (Saturday)

Focus: Volume and muscle building
Rest: 60-90 seconds between sets
Goal: Maximum leg development

ExerciseSets × RepsStarting Weight
Leg Press (Various Positions)5 × 15-20100-120kg
Reverse Lunges4 × 12-15 each legBodyweight/dumbbells
Stiff-Leg Deadlifts4 × 12-1550-60kg
Leg Extensions3 × 15-20Machine dependent
Leg Curls3 × 15-20Machine dependent
Goblet Squats3 × 12-1520-30kg
Seated Calf Raises4 × 15-2040-60kg

Key Points:

  • Highest volume leg day
  • Multiple foot positions on leg press
  • Focus on pump and muscle building

Progressive Overload Guidelines

4-Week Progression Cycle

Weeks 1-2: Adaptation Phase

  • Focus on perfect form
  • Use 70-80% of estimated max
  • Complete all prescribed reps with 1-2 RIR

Week 3: Intensity Push

  • Increase weight by 2.5-5kg on main lifts
  • Push closer to failure (0-1 RIR)
  • Maintain or slightly reduce reps if needed

Week 4: Volume Deload

  • Reduce sets by 25-30%
  • Maintain intensity from Week 3
  • Focus on recovery

Long-term Progression (Months 2-6)

  • Compound Movements: +2.5-5kg every 4 weeks
  • Isolation Exercises: +1.25-2.5kg every 4 weeks
  • Volume Progression: Add 1-2 sets per muscle group every 6-8 weeks

Exercise Alternatives

Upper Body Alternatives

  • Bench Press → Dumbbell Press, Push-ups
  • Barbell Rows → Dumbbell Rows, Cable Rows
  • Pull-ups → Lat Pulldowns, Assisted Pull-ups

Lower Body Alternatives

  • Bulgarian Split Squats → Stationary Lunges, Step-ups
  • Walking Lunges → Reverse Lunges, Leg Press (Single Leg)
  • Hip Thrusts → Glute Bridges, Romanian Deadlifts

Workout Tracking Tips

  1. Use a workout app (Hevy, Strong, Jefit)
  2. Log immediately after each set
  3. Track weights, sets, reps for every exercise
  4. Review weekly progress to ensure progression
  5. Take progress photos weekly
  6. Measure key body parts monthly

Key Success Factors

✅ Progressive Overload: Increase weight/reps every 1-2 weeks
✅ Consistency: Stick to the 6-day schedule
✅ Form First: Perfect technique over heavy weight
✅ Recovery: 7-9 hours sleep nightly
✅ Nutrition: 2,300 calories, 270g protein daily
✅ Patience: Results visible in 6-8 weeks

This plan is designed for simultaneous fat loss and muscle gain (body recomposition). Combine with the provided nutrition protocol for optimal results.

Content is user-generated and unverified.
    6-Day Body Recomposition Workout Plan | Claude