Lean Body Recomp 12-Week
Twelve weeks, four days a week, for training while eating at maintenance: squats, presses, rows and deadlifts plus accessory work, with the main lifts progressed every week.
Frequency: 4x / week · Duration: 12 weeks · Workout: ~60 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
4 training days, 18 exercises across the week, 63 sets in total in the 6-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 18 different exercises rather than repeating a few.
Goals: Fat Loss, Muscle Gain
Equipment: Full Gym
Weekly Schedule
Upper Strength — Push/Pull
- Bench Press: 4 × 6, rest 150s
- Barbell Row: 4 × 6, rest 2 min
- Overhead Press: 3 × 8, rest 90s
- Pull-up: 3 × AMRAP, rest 90s
- Curl + Pushdown: 3 × 12, rest 1 min
Lower Strength — Legs
4 exercises (Pro).
Upper Hypertrophy — Volume
5 exercises (Pro).
Lower Hypertrophy — Volume
4 exercises (Pro).
Progression Guidance
Maintain calories at TDEE; progress lifts weekly.