Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
If you’re tired of the never-ending cycle of bulking and cutting, this program is for you. The tired excuse of “you can’t build muscle and lose fat at the same time” is just that, tired, and this program is putting it to bed!
Bad pun aside, we now know that when you have the right variables in place, a person very much can run a successful body recomp, and this program will show you how.
Table of Contents
- Are Body Recomps Possible?
- Variables For Successful Body Recomps
- Burn & Build Program
- How To Run Your Burn & Build Program
- Exercise Alternatives
- Nutrition For a Recomp
- Cardio
- Deloading
- After 8 Weeks?
Yes, Body Recomps Are Possible
In the past, it was believed that burning fat required a caloric deficit while building muscle required a caloric surplus.
Now, this is true if we’re looking to optimize either fat burn or muscle building; in this case, you should focus on one at a time.
However, research has shown us that our bodies are not as fickle as we once thought. For those of us who don’t want to do both at the same time, we can.
Now, a plethora of research demonstrates anyone can run a successful recomp, including trained individuals.¹
Variables For A Successful Body Recomp
Running a recomp program isn’t significantly different from a muscle growth program. The basic principles still remain.
Primarily, you need to watch your diet and apply progressive overload to a program that’s built specifically to build muscle.
Still, there are a few special caveats we need to address.
1. High Protein
If there’s a “secret” to a successful body recomp, it’s eating high protein. Every study that has shown success in body recomp has used high protein or very high protein. This is due to its numerous benefits, which are essential for building muscle and losing fat.
For one, protein is required for muscle repair and growth even when in a caloric surplus. However, as you’ll be in a small deficit, its importance is multiplied. Therefore, you need to eat your protein.
Unfortunately, there is no hard-set number, but we would argue that the absolute minimum would be 2g per kilogram of body weight. However, more will likely be better.
For example, in 2015, there was a study that had two groups of trained individuals eat either 2.3g/kg/day or 3.4 g/kg/day. Each group then followed an 8-week, heavy resistance training program.
At the end of the study, both groups successfully gained a similar amount of muscle, about 1.5kg. When it comes to fat loss, the 2.3g/kg group lost .3kg while the 3.4g/kg group lost 1.7kg!²
This has to do with something called the thermal effect of food, or TEF.
TEF is basically the amount of calories it takes for your body to digest a food and protein’s TEF is very high at 20-30%. Therefore, when your diet contains more protein, your body will ultimately burn more calories simply due to the TEF.
2. A Caloric Deficit Or Surplus?
The first thing you’re probably asking yourself is if you should use a caloric surplus or a caloric deficit. We need to go over this, as it can get a bit confusing.
Studies have shown successful body recomps while in a caloric surplus, while others have been successful while in a caloric deficit.³
Many of the variables between these diets are similar except for protein intake. While all of the studies used a high-protein diet, the studies using a caloric surplus used an ultra-high protein diet of 3.4g/kg/day. They were likely able to do this, thanks to the high TEF.
However, it seems that the other studies that have shown successful body recomps used a slight caloric deficit. In addition, a movement now questions if a caloric surplus is even needed!⁴
In short, it’s hard to be specific as successful recomps have been seen with both.
Perhaps this means you use what one is more important to you: a slight deficit if fat loss is a priority or a slight surplus if muscle gain is the priority.
However, we recommend a slight caloric deficit of 100-200 calories with high protein. However, if you use a very high protein intake of 3.0g/kg/day+ you could probably get away with a neutral or even a slight surplus.
3. Run A Progressive Program
In order to gain muscle, you’ll still need to run a progressive training program with an aspect of hypertrophy work. In fact, this won’t really be any different from a hypertrophy program you’d run while in a surplus.
The main factor will simply be intensity. As you’ll be performing a recomp rather than just a bulk, you need to train with full intensity and hit your numbers!
Be sure to track your progress, and DO NOT guess! You have less wiggle room and take your training a bit more seriously!
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Sleep And Other Factors
In addition to those three specific variables, you still need to follow everything else involved with building muscle. However, these other factors will just be more important.
For example, sleep. Getting proper sleep is always important whether you lose fat or gain muscle. However, as you’re trying to run a body recomp, your sleep is crucial as you’re trying to do both at the same time!
Lacking sleep can actually promote a catabolic environment, which will encourage muscle breakdown while in a deficit.⁵
On the flip side, getting adequate sleep can put you in an anabolic state. Obviously, you want to be as anabolic as possible, so be sure to get your 7-9 hours nightly!
Your recovery will likely be more important as well. Be sure to include some form of active recovery in your routine and dial in your diet.
The Burn And Build Program
This Burn And Build is a 5-day program that uses a unique split: push, pull, leg split, and upper-lower split. This split allows you to hit every muscle group two times a week, which research shows to be the optimal frequency. Further, it will help you zone in on specific muscle groups more easily.
As this program is for a body recomp, your focus will be training to build muscle.
Therefore, hypertrophy training is going to make up a large percentage of the training. For this, you’ll perform exercises in the 6-12 rep range.
However, your program will also include some strength training. Heavy weights are believed to possibly be more effective at mitigating muscle loss than high reps.
By heavier, we’re referring to using 85% of your 1RM or less; you’ll be using 4-6 reps, depending on the exercise.
Further, toward the end of the sessions, you’ll utilize some supersets or even a circuit. These will allow you to get a lot of volume in and a nice little burn at the end of your sessions.
The 5-Day Burn & Build Template
Note: You can read the template as: Exercise: # of Sets X # of Reps, @Rest Time Between Sets.
If you are unfamiliar with the terms, they will be explained in the next section.
Pull
- Rack Pull (Block Pull): 4X4 @ 2:00
- Chin-Up: 3X8RPE @1:30
- T-Bar Row: 3X6-8 @1:30
- Barbell Shrugs: 3X8-10 @1:30
- Face Pull (Rope)*: 3X8-10 @0:30-0:45
- Rope Hammer Curl*: 3X8-12 @0:30-0:45
- Farmer Carry: 30 seconds on/30 seconds off for 5 Minutes
Push
- Barbell Bench Press: 4X6 @2:00
- Dips: 3XRPE8 @1:30
- Seated Shoulder Dumbbell Press: 3X8 @1:30
- Close Grip Bench Press: 3X8-10 @1:30
- Upright Row (Rope)*: 3X8-10 @0:30-0:45
- Triceps Pushdown*: 3X8-12 @0:30-0:45
- Reverse Incline Sit-up: 5XRPE8
Legs
- Barbell Squat: 4X6 @2:00
- Barbell Hip Thrust: 3X6 @1:30
- Hack Squat: 3X6-8 @1:30
- Split Squat: 3X8-10/leg @0:45/leg
- Leg Extension*: 3X8-12@0:30-0:45
- Leg Curl*: 3X8-12 @0:30-0:45
- Hyperextension: 5XRPE8
Upper Body
- Incline Dumbbell Press: 3X8 @1:30
- Cable Row: 3X8 @1:30
- Arnold Press: 3X8-10 @1:30
- V-Handle Grip Lat Pulldown: 3X8-10 @1:30
- Cable Fly*: 3X8-12 @0:30-0:45
- Reverse Fly*: 3X8-12 @0:30-0:45
- Lateral Raise**: 3X8-12 @0:15-0:20
- Overhead Triceps Ext.**: 3X8-12 @0:15-0:20
- Bayesian Cable Curl**: 3X8-12 @0:15-0:20
Lower Body
- Deadlift (Trap Bar Deadlift): 4X4 @2:00
- Bulgarian Split Squat: 3X6-8/leg @0:45/leg
- Romanian Deadlift: 3X8-10 @1:30
- Leg Press: 3X15-20 @1:30
- Step-Ups: 50/leg
- Calf Raise: 3X12-15 @1:30
- Barbell Rollout: 5X5 @1:30
* Super Set
** Circuit
How To Run Your Burn And Build Program
Now that you have your program, you must know how to run through it.
Starting Week
Your first week will be finding your starting weights. You will use a similar method to find appropriate weights for each exercise.
For each exercise, you will start with a very lightweight and then gradually add weight until you can perform the number of reps with an RPE7, or rate of perceived exertion.
The rate of perceived exertion is a scale from 1 to 10 that a person uses to judge the intensity, with 1 being super easy, something you could do all day, and 10 being your absolute max. Therefore, an RPE7 is similar to a 70% max; it’s challenging but doable.
For your bodyweight exercises, you will simply use the same method. Think of having a few extra reps in the tank at the end of each set.
After Starting Week
After your starting week, it’s time to start adding weight and/or reps. You’ll notice that the first couple of exercises will have a set rep scheme, such as 3X6.
These are your primary strength exercises. To implement progressive overload for these exercises, you will simply attempt to increase the weight weekly.
The rest of the exercises will use a range for a rep scheme, such as 3X6-8. For these exercises, you will increase either the reps or the load on a week-by-week basis.
One example of how this looks is to use the same load week after week but increase the reps. Once you can finish every set with the maximum reps, you’ll increase the load, jump back down to the lower end, and continue.
This may look something like this.
- 3X6 @ 200lbs
- 3X7 @ 200lbs
- 3X8 @ 200lbs
- 3x6 @ 205lbs
Warm-Up & Warm-Up Sets
Be sure to warm up before each session. This can mitigate injury but, more importantly, improve performance.
Use a 5-minute general warm-up on a piece of cardio machine, ideally a rower or assault bike, as these utilize both your upper and lower body.
From there, run through a series of light movements utilizing a band and some bodyweight movements.
Here are two protocols you could use. Unless there’s a specific number, perform each exercise 10-15 times and run through once.
Upper Body
- Band pull-aparts
- Shoulder dislocates
- Standing banded chest press
- Bent over row
- (Hook band to study object)
- Shoulder external rotation
- Band face pulls
- Band rows
- Band chest press
- Pushups
Lower Body
- Hip swings
- Lateral hip swings
- Deep squat (Hold 10-30 seconds)
- Pulse squats
- Band Romanian deadlift
- Band deadlift
- Russian baby makers
- Lunges
- Squat jumps (5)
Be sure to use at least two warm-up sets for your first exercise of the day and at least one for your second and third. From there, the use can vary depending on the individual and the weight being used.
Running Supersets And Circuits
When you get to the supersets, you will rest 0:30-0:45 between each exercise. This will spread the rest time more evenly to allow better performance.
To run your circuits, you’ll utilize a similar concept but use 15-20 seconds in between each exercise.
Exercise Alternatives
Ideally, you can perform all of the exercises given. However, we know things happen that could prevent your ability to perform them, such as injuries, mobility problems, or skill level.
Therefore, we’re going to provide some alternatives for you. If there’s an exercise with no alternative, it means there either are none, or there’s really no reason why you couldn’t do them.
- Back Squat - Safety Squat Bar Squat, Box Squat, Leg Press, Goblet (for new beginners)
- Deadlift - Trap Bar Deadlift, Rack Pull (below knees)
- Bench Press - Dumbbell Bench Press (shoulder issues)
- T-Bar Row - Landmine Row, Bent Over Row
- Upright Row - Front Raise
- Split Squat - TRX Assisted Split Squat
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Nutrition For A Recomp
At the beginning of this paper, we discussed some of the most important parts of a successful recomp, two of which are nutrition-related: eating high protein and maintaining a minimal caloric deficit.
There’s also your fats and carbs to account for. Therefore, follow these simple rules.
- Consume anywhere from 2.0-3.5 grams of protein per kilogram of bodyweight daily. If you are overweight, you can stick to the lower-end
- Have 30% of your calories come from fat
- Fill in the remaining calories with carbs
This tends to work well for most people and is a good place to start.
In terms of timing, divide your protein into 4-6 equal servings and consume them every 3-4 hours.
The only caveat would be your post-training feeding. Make this your largest protein serving of at least 30-40 grams if possible.
Further, if you have trouble getting in so much protein, add a pre-sleep protein shake.
Now, pre-sleep does not mean nighttime; it means consuming a large serving of 30-40 grams no more than 30 minutes before bed.
Ideally, this would be casein protein, as it’s a slow-digesting protein and will result in a slow release of amino acids as you sleep.
Cardio?
Having an aspect of cardio is always a good idea. However, just keep in mind the calories used so that you can adjust your calories.
Other than that, we recommend you have at least two sessions per week. One session should include some sort of HIIT or sled work.
The other can be some light cardio of 30-45 minutes.
This is not going to hurt your gains and could even help increase your overall work capacity and it will definitely strengthen your heart and lungs.
In addition, it’s always a good idea to increase your daily activity. Aim for 7,500 steps minimum.
Do You Need To Deload?
Deloading is when you take a week to back off your work to allow your body to fully recover. They work great but not everyone needs to take one.
There are many deciding variables that could affect your need such as your training status; intermediate-advanced lifters are more likely to require a deload due to using heavier loads.
Other factors could include your personal ability to recover or your adherence level; have you hit all your sessions, or have you missed 1-2 a week?
Therefore, taking a deload will depend on your personal circumstances. If you’re not sure, take one.
If you need a deload, take one after the first 4 weeks of training. Run your program as normal, but simply cut the load by about half.
You could also run a quasi-deload and just deload on your major compound lifts. Either way, the next week, you’ll just pick up where you left off.
You know your body so don’t be worried about “missing a week”. It’s not going to set you back and is more likely to push you forward injury-free.
After 8 Weeks
After your 8 weeks, you have a few options. The first is you could enjoy your new body and move on to another program. Or, you could always continue.
If you love the program and want to continue, here’s what you need to do. You’ll first take a deload week.
The easiest way to do this is simply cut all of your weights by around 40-50% and use the same rep scheme.
After your deload week, you should make alterations to the exercises. You can keep the same template but make variations in the movements. For example;
- Bench Press → Dumbbell Bench Press, Incline Bench Press
- Cable Fly → Incline Cable Fly
- Bulgarian Split Squat → Weighted Lunges
- Cable Row → Wide Grip Cable Row
You get the idea. Do this for all or most of your exercises, and then continue in the same manner.
References
- Barakat, Christopher, et al. “Body Recomposition.” Strength & Conditioning Journal, vol. Publish Ahead of Print, no. 5, 4 Aug. 2020, journals.lww.com/nsca-scj/Fulltext/2020/10000/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx, https://doi.org/10.1519/SSC.0000000000000584.
- Antonio, Jose, et al. “A High Protein Diet (3.4 G/Kg/D) Combined with a Heavy Resistance Training Program Improves Body Composition in Healthy Trained Men and Women – a Follow-up Investigation.” Journal of the International Society of Sports Nutrition, vol. 12, no. 1, 20 Oct. 2015, https://doi.org/10.1186/s12970-015-0100-0.
- Barakat, Christopher, et al. “Body Recomposition.” Strength & Conditioning Journal, vol. Publish Ahead of Print, no. 5, 4 Aug. 2020, journals.lww.com/nsca-scj/Fulltext/2020/10000/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx, https://doi.org/10.1519/SSC.0000000000000584.
- Slater, Gary John, et al. “Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated with Resistance Training.” Frontiers in Nutrition, vol. 6, 2019, p. 131, www.ncbi.nlm.nih.gov/pubmed/31482093, https://doi.org/10.3389/fnut.2019.00131.
- Jurado-Fasoli, Lucas, et al. “Association between Sleep Quality and Body Composition in Sedentary Middle-Aged Adults.” Medicina, vol. 54, no. 5, 19 Nov. 2018, p. 91, https://doi.org/10.3390/medicina54050091.
Garett Reid
Author