3 Month Body Recomposition Workout Plan & Diet for Women (with PDF)

The decision to kick start a body recomposition journey can have a profound impact on one’s life, particularly for women who aspire to sculpt their bodies and accentuate their curves. It is quite surprising to learn that only a small fraction, approximately 5%, of individuals who initiate a weight loss program are able to sustain the weight loss they achieve, highlighting the significant challenge that lies ahead.

Body recomposition involves optimizing body composition by simultaneously losing body fat and gaining muscle, resulting in a reduction of body fat percentage and an improvement in overall body composition.

Our female body recomposition program aims to address this challenge by utilizing the principles of body recomposition. By delving into the scientific techniques, I will provide you insights and introduce a scientifically-supported 12-week workout and diet plan specifically crafted for women, offering a comprehensive approach to achieving sustainable changes in body composition.

While the conventional belief suggests that one cannot build muscle and lose body fat simultaneously due to the opposing caloric requirements, the strategic implementation of a proper training and nutrition plan can make body recomposition achievable.

Transforming Female Fitness: An Introduction to Body Recomposition

Female body recomposition involves strategically altering body composition by simultaneously reducing body fat and building lean muscle mass to attain a toned physique.

To achieve the best results in body recomposition, it is crucial to work out in the mornings. By taking advantage of your body’s lower glycogen levels after overnight fast, you can amplify the effects of your workouts on fat reduction. This makes the morning an ideal time to dedicate your energy and focus towards transforming your body.

To further optimize the fat-burning process, incorporating cardio exercises after strength training is highly beneficial. This combination helps to enhance the body’s ability to burn fat and achieve the desired results. By including cardio post-exercise, individuals can maximize the effectiveness of their workouts and accelerate their progress towards their body recomposition goals.

Increasing muscle size, known as muscle hypertrophy, plays a crucial role in transforming your body composition. To get a toned and feminine body, you need to commit to higher frequency training, focusing on workouts that target specific body parts often. By focusing on building muscle in desired areas, women can reshape their bodies and achieve a more toned and curvy physique.

90 Day Body Recomposition Workout Routine for Women

Our comprehensive program offers a unique 5-day workout plan for each month, carefully designed to focus on enhancing your glutes, hips, and thighs, and trimming your waistline. It also prioritizes cardiovascular health and flexibility to ensure a well-rounded fitness routine.

This approach ensures a balanced and effective strategy for women seeking to achieve their body recomposition goals and enhance their natural curves in 12 weeks.

Month 1:

The first month focuses on establishing a solid foundation through a 5-day workout plan. Emphasis is placed on proper form and gradually introducing essential exercises. The workouts are designed to be beginner-friendly, enabling individuals to develop strength, flexibility, and endurance.  It is crucial to allocate rest days on the 4th and 7th day to allow your body to properly recover and rest.

Day 1: Lower Body

1. Squats: 3 sets x 12 reps
2. Lunges: 3 sets x 10 reps per leg
3. Hip Thrusts: 3 sets x 15 reps
4. Sumo Squats: 3 sets x 12 reps
5. Calf Raises: 3 sets x 15 reps

Day 2: Core and Cardio

1. Crunches: 3 sets x 15 reps
2. Mountain Climbers: 3 sets x 1 minute
3. Scissor Kicks: 3 sets x 25 seconds
4. Plank: 3 sets x 30 seconds
5. Jumping Jacks: 3 sets x 1 minute
6. High-Intensity Interval Running: 5 sets x 30 seconds Sprint, 30 seconds jogging

Day 3: Upper Body

1. Bench Press: 3 sets x 10-12 reps
2. Dumbbell Rows: 3 sets x 12 reps per arm
3. Shoulder Press: 3 sets x 12 reps
4. Bicep Curls: 3 sets x 15 reps
5. Triceps Rope Extension: 3 sets x 15 reps

Day 4: Rest

Day 5: Lower Body

1. Deadlifts: 4 sets x 10 reps
2. Sumo Squats: 3 sets x 12 reps
3. Lunges: 3 sets x 10 reps per leg
4. Cable Kickbacks: 3 sets x 15 reps per leg
5. Glute Bridges: 3 sets x 15 reps

Day 6: Cardio and Flexibility

1. Wrist Circles: 3 sets x 15 reps in each direction
2. Dynamic Chest Opener: 3 sets x 12 reps
3. Cat-Cow Stretch: 3 sets x 30 seconds
4. Seated Forward Bend: 3 sets x 30 seconds
5. Standing Toe Reach x 3 sets x 15 seconds
6. Hip Openers: 3 sets x 25 seconds hold on each side
7. Jumping Jacks – 3 sets x 1 minutes
8. Slow Pace Running or Spinning – 30 minutes

Day 7: Rest

Month 2:

In the second month of your fitness journey, you’ll find the intensity taking a step up. Slowly increase the weight and sets, pushing your boundaries.

Day 1: Lower Body

1. Deadlifts: 3 sets x 12 reps
2. Smith Machine Squats: 4 sets x 10 reps
3. Walking Lunges with Dumbbells: 3 sets x 12 reps per leg
4. Leg Press: 4 sets x 10 reps
5. Barbell Hip Thrusts: 4 sets x 10 reps
6. Calf Raises: 4 sets x 15 reps

Day 2: Core and Cardio

1. Decline Crunches: 4 sets x 15 reps
2. Jack Knife: 3 sets x 20 reps
3. Lying Leg Raises: 3 sets x 1 minute
4. High Knees: 3 sets x 1 minute
5. Burpee: 3 sets x 10-15 reps
6. Pulse Squat: 3 sets x 20-30 seconds
7. Frogger: 3 sets x 20-30 seconds
8. High-Intensity Interval Running: 5 sets x 30 seconds Sprint, 30 seconds jogging

Day 3: Upper Body

1. Incline Bench Press: 4 sets x 10-12 reps
2. Pull-Ups or Assisted Pull-Ups: 4 sets x 10 reps
3. Cable Rows: 3 sets x 12 reps per arm
4. Arnold Press: 3 sets x 12 reps
5. EZ Barbell Curl: 3 sets x 12 reps
6. Overhead Cable Triceps Extension: 3 sets x 12 reps

Day 4: Rest

Day 5: Lower Body

1. Wide Stance Squat: 4 sets x 10 reps
2. Goblet Squats: 3 sets x 12 reps
3. Forward Lunges: 3 sets x 10 reps per leg
4. Cable Pull-Throughs: 3 sets x 15 reps
5. Cable Kickbacks: 3 sets x 15 reps
6. Fire Hydrants: 3 sets x 15 reps per leg

Day 6: Cardio and Flexibility

1. Shoulder Rolls: 3 sets x 15 reps forward and backward
2. Leg Swings: 3 sets x 15 reps per leg
3. Arm Circles: 3 sets x 20 reps forward and backward
4. Hip Openers: 3 sets x 30 seconds hold on each side.
5. Standing Quadriceps Stretch: 3 sets x 20 seconds hold on each leg
6. Butterfly Stretch: 3 sets x 30 seconds
7. Calf Stretch: 3 sets x 15 seconds
8. Jumping Squats: 4 sets x 12 reps
9. Box Jumping: 4 sets x 12 reps
10. Slow Pace Running or Spinning – 30 minutes

Day 7: Rest

Month 3:

In the third and final month, the goal is to push boundaries and test your newfound strength and endurance. This advanced phase involves increasing repetitions, lifting heavier weights, reducing rest times and some advanced techniques.

Day 1: Lower Body

1. Sumo Deadlifts: 4 sets x 10 reps
2. Barbell Hip Thrusts: 4 sets x 12 reps
3. Leg Extension: 3 sets x 12 reps + 1 drop set
4. Lying Hamstring Curl: 3 sets x 12 reps + 1 drop set
5. Single Leg Press: 3 sets x 12 reps per leg
6. Cal Raises: 3 sets x 12 reps

Day 2: Core and Cardio Circuit

Repeat the circuit 5 times with 10-20 seconds between exercises:-

1. Jumping Jack: 30 seconds
2. Burpees: 30 seconds
3. Jumping Squats: 30 seconds
4. High Knees: 30 seconds
5. Pulse Squat: 30 seconds
6. Crunches: 30 seconds
7. Scissor Kicks: 30 seconds
8. Flutter Kicks: 30 seconds
9. Plank Jacks: 30 seconds
10. Mountain Climbers: 30 seconds
11. Plank: 30 seconds

Day 3: Upper Body

1. Bench Press supersetted with Bent Over Rows with Barbell: 4 sets x 10 reps
2. Dumbbell Pullover: 3 sets x 12 reps
3. Overhead Dumbbell Press: 3 sets x 12 reps
4. Leaning Lateral Raises: 3 sets x 12 reps
5. Tricep Pushdown: 3 sets x 15 reps
6. Preacher Curl: 3 sets x 15 reps

Day 4: Rest

Day 5: Lower Body

1. Sumo Squat: 4 sets x 10 reps
2. Barbell Hip Thrusts: 4 sets x 15 reps
3. Goblet Squat: 3 sets x 15 reps + 1 AMRAP set
4. Leg Curls: 3 sets x 15 reps + 1 drop set
5. Leg Extension: 3 sets x 15 reps + 1 drop set
6. Cable Kickbacks: 3 sets x 12 reps + 1 AMRAP set

Day 6: Cardio and Flexibility

1. Triceps Stretch: 3 sets x 10 seconds hold on each side
2. Cat-Cow Stretch: 3 sets x 30 seconds
3. Seated Forward Bend: 4 sets x 30 seconds
4. Dynamic Chest Opener: 3 sets x 15 seconds
5. Spinal Twist: 3 sets x 10 seconds hold on each side
6. Standing Backbend: 4 sets x 10 seconds
7. Battle Ropes: 4 sets x 30 seconds
8. Medicine Ball Squat Throws: 4 sets x 30 seconds
9. Burpees over Dumbbell: 4 sets x 15 reps
10. Slow Pace Running or Spinning – 30 minutes

Day 7: Rest

Notes

• Listen to your body and pay attention to signals of discomfort or fatigue during workouts.
• Adjust weights and intensity according to your fitness level for a challenging yet safe training.
• Prioritize maintaining proper form by focusing on correct posture and technique.
• Fuel your body with a balanced diet to support your fitness goals.
• Ensure sufficient rest by incorporating rest days to allow for recovery and muscle repair.

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Body Recomposition Macros for Women

Crafting an effective diet plan is an integral aspect of any body recomposition program. Body recomposition for women is a multi-faceted journey that combines targeted training, macro ratios, a balanced diet plan, and thoughtful supplementation. By incorporating these elements women can achieve their aesthetic and fitness goals effectively

Macronutrient Ratios:

Efficient macros ratios are essential for body recomposition and it’s crucial to set personalized macro ratios on your meals. Protein plays a key role in preventing muscle loss and promoting satiety, making it a cornerstone of the body recomposition diet.

Aim for 45-45% of daily calories from carbs, 30-35% from protein, and 25-30% from fat.

Adjustments to these percentages based on personal preferences and goals.

Optimizing Caloric Intake for Women’s Body Recomposition

Calorie intake varies based on individual factors such as age, gender, weight, height, activity level, and fitness goals. Here are general guidelines for different needs:

Maintaining Weight

Multiply your weight in pounds by 15 to 16 to estimate daily caloric needs for weight maintenance or else you can use our calorie calculator to determine your maintenance calories accurately.

Weight Loss

To lose weight, create a calorie deficit by consuming fewer calories than your body needs. A common approach is a 250-500-calorie deficit per day for a sustainable weight loss of about 0.5-1 pound per week.

Weight Gain (Muscle Building)

To gain muscle, consume a caloric surplus by eating more calories than your body expends. Aim for a gradual surplus, such as 250-500 calories per day to gain about 0.5-1 pound per wee. This will support muscle growth without excessive fat gain.

Body Recomposition Diet Plan for Women

Here is an example diet plan for women pursuing body recomposition which includes four meals per day. Each meal is well-balanced with a focus on whole, nutrient-dense foods.

Meal 1 (Breakfast):

• Scrambled eggs with spinach and tomatoes
• Whole-grain toast
• Fresh fruit (e.g., berries or an apple)

Meal 2 (Lunch):

• Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing
• Quinoa or brown rice on the side

Meal 3 (Snack):

• Greek yogurt with a handful of mixed nuts (almonds, walnuts) and a drizzle of honey
• Sliced cucumber or carrot sticks

Meal 4 (Dinner):

• Baked or grilled salmon or a plant-based protein alternative
• Steamed or roasted vegetables (broccoli, cauliflower, carrots)
• Sweet potato or quinoa

Essential Foods for Women’s Body Recomposition

For women focusing on body recomposition, incorporating a variety of nutrient-dense foods is key to balancing muscle gain and fat loss. Here’s a list of recommended foods:

Lean Proteins:

• Chicken breast
• Turkey
• Fish (salmon, tuna, and cod)
• Eggs and egg whites
• Plant-based proteins (tofu, tempeh, legumes)

Healthy Fats:

• Avocados
• Nuts (almonds, walnuts, pistachios)
• Seeds (flaxseeds, chia seeds, hemp seeds)
• Olive oil
• Fatty fish (for omega-3 fatty acids)

Complex Carbohydrates:

• Quinoa
• Sweet potatoes
• Oats
• Brown rice
• Whole grain pasta and bread

Fruits and Vegetables:

• Leafy greens (spinach, kale, arugula)
• Berries (strawberries, blueberries, raspberries)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Citrus fruits (oranges, grapefruits)
• Apples and pears

Dairy and Alternatives:

• Greek yogurt
• Cottage cheese
• Almond milk
• Soy milk

Supplements

When aiming for body recomposition, whole foods are fundamental, offering essential vitamins, minerals, and fibers that support overall health and muscle repair. However, supplements can play a strategic role in complementing your diet.

Supplements are particularly useful for filling nutritional gaps or meeting specific fitness needs. For instance, omega-3 supplements can reduce inflammation and enhance recovery, while whey protein helps meet protein requirements for muscle growth. BCAAs (Branched-Chain Amino Acids) can be especially beneficial for muscle recovery and growth, supporting endurance during workouts.

Creatine boosts strength and muscle mass, beneficial for resistance training. Vitamin D and calcium are critical for bone health, especially when dietary intake is insufficient.

It’s essential to view supplements as additions to a whole-food-based diet, not replacements.

• Whey Protein (post workout)
• Branched-Chain Amino Acids (BCAAs) (pre workout)
• Omega-3 Fatty Acids
• Multivitamin
• Creatine
• Vitamin D and calcium

12 Week Body Recomposition Program for Women PDF

For added convenience, we offer a downloadable PDF template that you can print or keep on your phone, ensuring quick and effortless access to your transformative workouts. Begin your journey towards a healthier and fitter version of yourself today!

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Wrapping Up

Our 90-day body recomposition plan is tailored for women seeking to transform their bodies and accentuate their curves.

Key principles behind body recomposition include the simultaneous shedding of body fat and building muscle mass through targeted hypertrophy training.

Our structured 3-month plan progressively intensifies, focusing on foundational strength, progressive overloading, and endurance and sculpting along with the guidance of an effective diet plan.

Women can completely transform their bodies through this comprehensive approach, resulting in a curvaceous and well-defined physique. Our 90-day program provides women with a comprehensive, step-by-step guide to regain their confidence and achieve a stunningly reshaped figure.