BODY RECOMPOSITION PROGRAM
SAMPLE WEEKLY PLAN
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LEVEL: Intermediate / Advanced
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PROGRAM OVERVIEW: This 4-week program combines Muscular Development Training (MDT) with cardio-specific training, offering a balanced approach to building strength, muscle, and cardiovascular endurance.
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GOALS: Increase muscle size and strength efficiently while boosting cardiorespiratory endurance and fat loss.
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DURATION: 4 weeks, 6 sessions per week (3 MDT + 3 Cardio). *Cardio days - though encouraged for fat loss - can be optional (which would make this 3 weight lifting sessions per week).
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DAY 1: STRENGTH 1 // BUILD
The primary adaptations for the "Build" Workouts are: core strength and muscular strength + hypertrophy (muscle growth)
DAY 2: CARDIO 1 // FLOW
The goals of "Flow" Training are to help clients build an appropriate aerobic base and a foundational level of fitness.
DAY 3: STRENGTH 2 // BUILD
The primary adaptations for the "Build" Workouts are: core strength and muscular strength + hypertrophy (muscle growth)
DAY 4: CARDIO 2 // BURN
"Burn" Training is the introduction to aerobic interval training in which intensities are varied throughout the workout. The focus of" Burn" Training is on increasing the workload (i.e. speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness.
DAY 5: STRENGTH 3 // BUILD
The primary adaptations for the "Build" Workouts are: core strength and muscular strength + hypertrophy (muscle growth)
DAY 6: CARDIO 3 // FLOW
The goals of "Flow" Training are to help clients build an appropriate aerobic base and a foundational level of fitness.
DAY 7: ACTIVE RECOVERY // RECOVER
Recovery is when the body adapts, rebuilds, and gets better - and it's a critical consideration in midlife and beyond. You aren't getting stronger when you're working out. You're getting stronger when you recover from what you did in your workouts. The key is to balance structured training sessions with daily low- to moderate-intensity activity and intentional recovery.
For every workout, you will find the following:
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Exercise demo videos
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Sets
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Weight suggestions
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Reps
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Tempo
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Rest
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Substitutions, modifications, etc.
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WHAT EQUIPMENT YOU’LL NEED
Some of the workouts have exercises that utilize equipment found at all public gyms. However, I have included substitutions for those doing the workouts at home using dumbbells, bands, etc. Below is a list of suggested equipment. You can click on the links to find out where I purchased mine (I do not earn commission off these items).
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At least 3 pairs of dumbbells - one "light" pair, one "medium" pair, one "heavy" pair (Most of my female clients start with 5 lbs., 8 lbs., and 10 lbs.)
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Plyo Box (or something 10-20" high to step up onto)
Optional Items: