Gym College
The Body-Recomposition Blueprint
The Body-Recomposition Blueprint
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We set out to design the ultimate 10-week blueprint for body recomposition—sculpting lean muscle while burning fat with precision.
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What’s included
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- 10-Week Body Recomp Program
- Complete Nutrition and Supplement Guide
- An Essentials Guidebook
- Priority Access To Our Support Team
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WHAT’S NEW?
Progressive workouts blending heavy strength, hypertrophy, and conditioning for a complete recomp approach.
Nutrition strategies with macros, calorie cycling, and a sample meal plan for sustainable fat loss and muscle growth.
Evidence-based supplement recommendations to support recovery, strength, and fat loss.
Block 1 (Weeks 1–5): Foundation with strength + hypertrophy + conditioning.
Block 2 (Weeks 6–10): Metabolic upper/lower split with higher volume and finishers.
Upper/Lower structure plus Push, Pull, Legs sessions to hit every muscle twice weekly while balancing recovery.
WHAT’S INCLUDED
You’ll receive a professionally designed 10-week body recomposition program, built around proven Upper, Lower, Push, Pull, and Legs training.
The system runs in two progressive blocks to optimize fat loss and muscle gain together:
→ Block 1 (Weeks 1–5): Foundation — A blend of strength-focused days to maintain performance, moderate-rep hypertrophy sessions to build lean tissue, and conditioning-style finishers to increase calorie expenditure. This balance creates the base for simultaneous fat loss and muscle growth.
→ Block 2 (Weeks 6–10): Recomp Phase — Transition into an Upper/Lower split that trains each muscle group twice per week with higher training density. Rep ranges increase, intensity techniques are added, and workouts are structured to maximize calorie burn while continuing to stimulate new muscle.
You’ll train 5 days per week, targeting every muscle group while managing recovery. The plan is designed to reshape your physique—dropping fat, building lean mass, and improving conditioning in a sustainable way.
Comprehensive Nutrition Guide
→ Clear framework for calorie and macronutrient setup to support fat loss and muscle gain simultaneously
→ Structured sample meal plans and substitution strategies for flexibility and long-term adherence
→ Evidence-based supplement recommendations that enhance recovery, performance, and overall health
→ Practical guidance on hydration, nutrient timing, and recovery nutrition
→ Sustainable strategies for busy days, training days, and rest days to keep progress steady and balanced
The Essentials Guidebook provides the core principles that drive progress: proper technique, mechanical tension, progressive overload, and consistent effort.
It explains the structure of your two training blocks, outlining goals, rep ranges, and intensity methods so you know exactly how to approach each session.
You’ll find clear muscle anatomy references, recommended gear for safety and performance, and substitution options to adapt the program to your needs.
Finally, it covers progress tracking, mobility, and injury prevention, ensuring you train effectively, recover well, and build results that last.
What You’ll Need to Get Started
This program is designed for simultaneous fat loss and muscle gain, with an emphasis on machine and cable-based movements that provide constant tension and controlled mechanics.
If you don’t have access to a full gym, no problem—every movement includes free-weight alternatives using dumbbells or barbells to deliver the same results.
A well-equipped gym with machines and cables is ideal, but you can still follow the plan effectively at home with basics like an adjustable bench, pull-up bar, and a set of dumbbells, as long as you’re flexible with substitutions.
Optional gear such as straps, chalk, or knee sleeves can further support performance, but they aren’t required to succeed.
Frequently Asked Questions
Can I repeat the 10-week plan?
Yes. After finishing Week 10, you can restart from Week 1 and run it again. Just keep in mind that progress in body recomposition slows over time, since gaining muscle and losing fat simultaneously becomes harder the leaner and more advanced you get. At some point, you may need to adjust your calorie intake and training focus toward either a dedicated fat loss phase or a muscle-building phase to keep progressing.
I only have three or four days a week to train, am I sunk?
Not at all! Prioritise the Upper Strength, Lower Strength and HIIT days first. If you’ve got a fourth slot, rotate the hypertrophy day that matches your current weakness (upper or lower). Progress will be a touch slower, but the program still works.
Do I need a fully kitted-out commercial gym?
A barbell, adjustable bench, pull-up bar, a few dumbbells/kettlebells and somewhere to do leg work will cover 90 % of the plan. Each machine movement lists a free-weight alternative. Worst case: swap Leg Press for goblet squats or hip thrusts with a dumbbell.
Is this guide beginner-friendly?
If you can squat, hinge, press and pull with halfway-decent form, you’re good. Pure day-one lifters should spend 4–6 weeks learning the big lifts with lighter loads before diving into the cutting phases.
How aggressive is the calorie intake?
We recommend a small calorie adjustment, usually around a 150–250 kcal deficit from your TDEE. The goal isn’t aggressive dieting but creating the right environment to lose fat while still supporting muscle growth. Progress may feel slower, but it’s steadier, more sustainable, and protects your lean mass.
I’m vegan / gluten-free, will the meal plan still work?
The sample menu is just that—a sample. Hit the macro targets (proteins, carbs, fats) any way you like. The nutrition section explains how to swap foods while keeping totals intact.
Where’s the cardio?
There are three main opportunities to incorporate cardio into your routine: a built-in conditioning day, optional steady-state incline walks on rest days to support calorie balance, and short finishers at the end of selected workouts in Block 2. Use the option that fits your schedule best, but remember that body recomposition depends primarily on your nutrition.
How long should each session take?
Plan on 55–70 minutes, including warm-up. If you’re scrolling IG between sets, all bets are off.