8 Week Body Recomposition Workout Routine and Diet for Men (with PDF)

Looking to sculpt a leaner, stronger physique by simultaneously shedding fat and building muscle? You’re in the right spot. Body recomposition is all about strategically losing fat while gaining muscle mass. It’s a balanced muscle-building approach that aims to lower your body fat percentage while boosting lean muscle. Ideal for men seeking a sustainable, health-focused fitness method, it enhances both your appearance and overall well-being.

At the heart of body recomposition is the synergy between diet, exercise, and how your body metabolizes energy. It underscores the importance of burning body fat and gaining muscle mass to craft the physique you desire. By embracing this strategy, you can achieve a more muscular and shredded body.

Our Body Recomposition Program for Men is built on strength training and includes an 8-week cycle of different workouts. It requires following two tailored workout schedules: one for the first 4 weeks and another for the last 4 weeks. Coupled with targeted dietary changes, this regimen is designed to promote fat loss and muscle gain together.

8 Week Body Recomposition Workout Plan for Men

The optimal time for men to work out for body recomposition is in the morning. This timing takes advantage of our body’s natural cycle of lower glycogen levels resulting from overnight fasting. Training in this state can amplify the effectiveness of your exercises in burning fat.

Adding cardio after your workout can also boost fat burning, making it an effective strategy for enhancing body recomposition results.

For men targeting body recomposition, understanding that muscle growth—also known as hypertrophy, a vital factor in boosting muscle mass—is heavily influenced by dedicated strength training and increasing the frequency of your workouts is also essential.

During weeks 1-4, the routine incorporates two upper-lower splits including slow-paced cardio exercises after each workout to promote both fat loss and muscle growth. As we progress to weeks 4-8, our program shifts to one upper-lower split and one full-body workout, with a greater focus on cardio to enhance fat burning.

Phase 1: Weeks 1-4

Our exercise regimen is designed to focus on both fat loss and muscle gain at the same time, necessitating an integrated approach that includes strength training, cardio workouts, and a balanced diet.

Important Notes

• Warm up before each workout with 5-10 minutes of light cardio (e.g., jogging, cycling) and dynamic stretches.
• Perform each exercise with proper form and control.
• Aim to increase the intensity and weights as you progress gradually.

Phase 1 Workout Schedule

• Day 1: Upper Body Strength
• Day 3: Lower Body Strength
• Day 2: Cardio and Core
• Day 4: Rest
• Day 5: Upper Body Workout
• Day 6: Lower Body Workout
• Day 7: Rest

Day 1: Upper Body Strength

• Bench Press: 4 sets x 8-10 reps
• Bent Over Rows: 4 sets x 8-10 reps
• Overhead Shoulder Press: 3 sets x 10-12 reps
• Pull-Ups or Lat Pulldowns: 3 sets x 8-10 reps
• Dumbbell Bicep Curls: 3 sets x 10-12 reps
• Tricep Dips or Skull Crushers: 3 sets x 10-12 reps
• Slow Pace Spinning or Elliptical Training: 10-15 min

Day 2: Lower Body Strength

• Squats: 4 sets x 8-10 reps
• Deadlifts: 4 sets x 8-10 reps
• Lunges: 3 sets x 10-12 reps (each leg)
• Leg Press: 3 sets x 10-12 reps
• Hamstring Curls: 3 sets x 10-12 reps
• Calf Raises: 3 sets x 12-15 reps
• Slow Pace Spinning or Elliptical Training: 10-15 min

Day 3: Cardio and Core

• Jumping Rope (moderate-intensity): 5 sets x 40-60 seconds
• Running (moderate-intensity): 10 min
• Jumping Jacks: 3 sets x 60 seconds
• High Knees: 3 sets x 60 seconds
• Mountain Climbers: 3 sets x 60 seconds
• Crunches: 3 sets x 20 reps
• Russian Twists: 3 sets x 15-20 reps
• Leg Raises: 3 sets x 10-12 reps
• Plank: 3 sets x 30-60 seconds

Day 4:  Rest

Day 5: Upper-body

• Push-Ups Supersetted with Bent Over Rows: 3 sets of 10-12 reps
• Barbell Chest Press:3 sets of 10-12 reps
• Dumbbell Shoulder Press:3 sets of 10-12 reps
• Barbell Biceps Curls Supersetted with Triceps Extensions: 3 sets of 10-12 reps
• Russian Twists: 3 sets of 15-20 reps (with or without weight)
• Hanging Leg Raises: 3 sets of 15-20 reps
• Slow Pace Spinning or Elliptical Training: 10-15 min

Day 6: Lower-body

• Barbell Squats: 3 sets of 10-12 reps
• Leg Press: 3 sets of 10-12 reps
• Walking Lunges: 3 sets of 10-12 reps per leg
• Calf Raises: 3 sets of 15-20 reps
• Slow Pace Spinning or Elliptical Training: 10-15 min

Day 7: Rest

Phase 2: Weeks 4-8

Phase 2 Workout Schedule

• Day 1: Lower Body Strength Workout
• Day 2: Upper Body Strength Workout
• Day 3: Cardio
• Day 4: Full Body Strength Workout
• Day 5: Cardio
• Day 6 & 7: Rest

Day 1: Lower Body Strength Workout

• Squats: 3 sets of 10-15 reps
• Leg Press: 3 sets of 12-15 reps
• Leg Extension: 3 sets of 12-15 reps
• Hamstring Curls: 3 sets of 10-12 reps
• Calf Raises: 3 sets of 15-20 reps
• Crunches: 3 sets of 25 reps
• Flutter Kicks: 3 sets of 20-25 reps
• Slow Pace Spinning or Elliptical Training: 10-15 min

Day 2: Upper Body Strength Workout:

• Lat Pulldowns: 3 sets of 8-12 reps
• Chest Press: 3 sets of 10-15 reps
• Barbell Shoulder press: 3 sets of 10-15 reps
• Dumbbell Rows: 3 sets of 10-15 reps per arm
• Barbell Biceps Curls: 3 sets of 8-12 reps
• Tricep Pushdowns: 3 sets of 12-15 reps
• Slow Pace Spinning or Elliptical Training: 10-15 min

Day 3: Cardio

• Treadmill Running: 10 minutes
• Battling Ropes: 3 sets of 1-minute
• Jumping Ropes: 5 sets of 40-60 seconds
• Jumping Jacks: 5 sets of 30 reps
• High Knees: 3 sets of 30 seconds
• Hanging Leg/Knee Raises: 3 sets of 10-15 reps
• Lying Bicycles: 3 sets of 20 reps

Day 4: Full Body Strength Workout

• Deadlifts: 3 sets of 8-12 reps
• Squats: 3 sets of 8-12 reps
• Bench Press: 3 sets of 8-12 reps
• Bent Over Rows: 3 sets of 10-15 reps
• Overhead Press: 3 sets of 10-15 reps
• Slow Pace Spinning or Elliptical Training: 10-15 min

Day 5: Cardio

• Treadmill Running: 10 minutes
• Rope Slams: 3 sets of 1-minute
• Sled Push/Pull: 5 sets of 30-meter push or pull
• Mountain Climbers: 3 sets of 60 seconds
• High Knees: 3 sets of 60 seconds
• Inch Worms: 3 sets of 30-40 seconds
• Pulse Squats: 3 sets of 30-40 seconds

Day 6 & 7: Rest

Additional Tips

• Nutrition: Ensure you’re consuming enough protein to support muscle growth and eating at a slight caloric deficit to encourage fat loss. Focus on whole, nutrient-dense foods and stay hydrated.
• Recovery: Get adequate rest between workouts and prioritize sleep. Muscle recovery is crucial for progress and injury prevention.
• Progressive Overload: Continuously challenge your muscles by gradually increasing weights, reps, or intensity.
• Consistency: Stick to the workout plan and make adjustments as needed based on your progress and how your body responds.
• Listen to Your Body: Pay attention to any signs of fatigue or discomfort. It’s important to push yourself, but not to the point of injury.

Remember, body recomposition takes time and patience. Stay consistent with your workouts and nutrition, and you’ll gradually see improvements in your body composition.

Macros for Body Recomposition: A Guide for Men

Macronutrient Ratios

Protein

Protein is essential for muscle repair and growth. It also helps you feel full and satisfied, which can aid in fat loss.

Aim to consume 1.6-2.2 grams of protein per kilogram of body weight per day.

Carbohydrates

Carbohydrates provide energy for your workouts and daily activities. Choose complex carbohydrates that are high in fiber and low in refined sugars.

Consume carbohydrates primarily around your workouts to fuel your training sessions.

Aim to get 40-50% of your total daily calories from carbohydrates.

Fats

Healthy fats are crucial for hormone production, brain function, and overall health.

Include sources of monounsaturated and polyunsaturated fats in your diet, such as avocados, nuts, seeds, and fatty fish.

Aim to get 20-30% of your total daily calories from fats.

Macronutrient Distribution

Let’s assume a daily caloric intake of 2000 calories for an average individual engaging in body recomposition. Here’s how you might distribute your macros:

Protein

At 2.2 grams per kilogram of body weight (assuming a 70 kg individual), this amounts to approximately 154 grams of protein per day.

Protein provides 4 calories per gram, so 154 grams of protein equals 616 calories.

This accounts for about 30% of the total daily calorie intake.

Carbohydrates

Assuming 45% of the total daily calories come from carbohydrates, and with the remaining calories after protein allocation, carbohydrates would account for approximately 900 calories.

Carbohydrates provide 4 calories per gram, so 900 calories divided by 4 equals 225 grams of carbohydrates per day.

Fats

With the remaining calories after protein and carbohydrate allocation, fats would make up the rest of the calorie intake. In this case, fats would account for approximately 484 calories. Fats provide 9 calories per gram, so 484 calories divided by 9 equals approximately 54 grams of fat per day.

Daily Macronutrient Breakdown:

• Protein: 154 grams
• Carbohydrates: 225 grams
• Fats: 54 grams

Body Recomposition Diet Plan for Men

A diet plan for body recomposition aims to support muscle growth while facilitating fat loss. Here’s a balanced diet plan for men that provides adequate protein for muscle repair and growth, sufficient carbohydrates for energy, and healthy fats for overall well-being.

This plan is based on general recommendations and can be adjusted based on individual preferences and dietary restrictions.

Breakfast

• Scrambled eggs (2 whole eggs + 2 egg whites) cooked with vegetables (spinach, bell peppers, mushrooms)
• Whole-grain toast or oatmeal
• A serving of fruit (e.g., berries, apples, bananas)

Mid-Morning Snack

• Greek yogurt with a handful of nuts (almonds, walnuts) or seeds (chia seeds, pumpkin seeds)
• Carrot sticks or cucumber slices

Lunch

• Grilled chicken breast or tofu
• Quinoa or brown rice
• Steamed or roasted vegetables (broccoli, cauliflower, carrots)

Afternoon Snack

• Protein shake or smoothie made with whey protein, spinach, banana, and almond milk
• Rice cakes or whole-grain crackers with hummus

Dinner

• Baked or grilled salmon or lean beef
• Sweet potato or whole-grain pasta
• Mixed green salad with olive oil and vinegar dressing

Late Night Snack (optional)

• Cottage cheese with sliced fruit (pineapple, peach)
• Handful of almonds or cashews

Hydration

• Drink plenty of water throughout the day. Aim for at least 10 glasses of water daily.
• You can also include herbal teas or electrolyte drinks for variety.

Nutritional Tips

• Choose complex carbohydrates like whole grains, fruits, and vegetables to provide sustained energy and fiber.
• Include sources of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish like salmon to support hormone production and overall health.
• Pay attention to portion sizes to avoid overeating and to maintain a caloric balance conducive to fat loss.
• Distribute your meals evenly throughout the day to maintain stable energy levels and support muscle recovery.

Additional Tips

• Be mindful of your total calorie intake and aim for a slight caloric deficit of 250-500 calories to promote fat loss while preserving muscle mass.
• Prioritize whole, nutrient-dense foods over processed or high-sugar options.
• Listen to your body’s hunger and fullness cues and adjust your food intake accordingly.
• Consistency and adherence to the diet plan are key to achieving body recomposition goals.

Remember, individual dietary needs may vary, so it’s essential to listen to your body and make adjustments as needed.

Supplements

• Whey protein (post-workout)
• Casein protein (night)
• Fat Burner
• Omega 3 Fatty Acids
• BCAA (pre workout)
• Multivitamins
• Calcium

Men’s Body Recomposition Program PDF

Feel free to access our complimentary Men’s Body Recomposition Program PDF template to track your workouts and diet. Inside, you’ll find two 4-week workout splits and diet plan. You can easily download it to your phone or print a copy for future reference.

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The Bottom Line

Our Body Recomposition Program for Men provides a detailed roadmap for men eager to begin their path to reshaping their physique. This program integrates essential elements of strength training, cardio workouts, and nutritional strategies, setting the foundation for simultaneous fat loss and muscle gain.

The principles of progressive overload, proper nutrition, and adequate rest underscore the importance of consistency, dedication, and patience in achieving real transformative results.

By sticking to this exercise plan and adopting a healthy lifestyle, you can reach your full potential, surpassing boundaries and reaching new heights by recomposing your physique.