Body-recomposition program (18 weeks)

Body-recomposition program (18 weeks)

Your 18-week body recomposition program focuses on the upper body. Gain muscle, build strength and lose fat, whether you train at home or in the gym.

Train three to four times per week. Alternate between two different workouts in each 3-week training block.

Watch our ‘Strength & Conditioning Program Guide’ to get started. Download your complete workout PDF in the ‘Extras’ section below.

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Body-recomposition program (18 weeks)
  • Program Guide – Strength & Conditioning

    Learn how your program works with our in-depth guide so you can maximise your results.

    Navigate through the video to find the information you need:
    00:00 – Introduction
    00:45 – The goal
    01:27 – Training frequency
    01:50 – Equipment needed
    02:00 – Exercise order
    03:13 – Sets
    03:49 – Repe...

  • Terminology Guide – Strength & Conditioning

    Learn the key training terms you need to know to complete your workouts successfully.

    Navigate through the video to find the information you need:
    00:07 – Repetition
    00:14 – Tempo
    00:35 – Rest
    00:42 – Straight set
    00:57 – Superset
    01:15 – Tri-set
    01:40 – Giant set

    You are now ready to start se...

  • Nutrition Guide

    Learn how to better your relationship with food with these 5 simple tips.

    This invaluable nutrition advice will help you achieve body transformation success.

    Navigate through the video to find the information you need:
    00:00 – Introduction
    00:49 – What are macronutrients?
    01:17 – Role of prote...

  • Male Program – Session 1

    Session 1 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 1 and Session 2 during weeks 1-3 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps, set...

  • Male Program – Session 2

    Session 2 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 1 and Session 2 during weeks 1-3 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps, set...

  • Male Program – Session 3

    Session 3 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps, set...

  • Male Program – Session 4

    Session 4 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps, set...

  • Male Program – Session 5

    Session 5 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 5 and Session 6 during weeks 7-9 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps, set...

  • Male Program – Session 6

    Session 6 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 5 and Session 6 during weeks 7-9 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps, set...

  • Male Program – Session 7

    Session 7 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 7 and Session 8 during weeks 10-12 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps, se...

  • Male Program – Session 8

    Session 8 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 7 and Session 8 during weeks 10-12 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps, s...

  • Male Program – Session 9

    Session 9 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 9 and Session 10 during weeks 13-15 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps, s...

  • Male Program – Session 10

    Session 10 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 9 and Session 10 during weeks 13-15 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps,...

  • Male Program – Session 11

    Session 11 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 11 and Session 12 during weeks 16-18 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps, ...

  • Male Program – Session 12

    Session 12 focuses on upper body and core exercises to help you gain muscle, build strength and burn fat.

    You will alternate between Session 11 and Session 12 during weeks 16-18 of the program.

    Watch the video to learn the correct exercise execution and session structure. This includes reps...

  • Male Program – Week 1-3 Session 1&2

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  • Male Program – Week 4-6 Session 3&4

    625 KB

  • Male Program – Week 7-9 Session 5&6

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  • Male Program – Week 10-12 Session 7&8

    625 KB

  • Male Program – Week 13-15 Session 9&10

    626 KB

  • Male Program – Week 16-18 Session 11&12

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