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Build Serious Muscle with This 10-week Workout Plan

Supplementing MOTS-c is an attempt to address that decline directly at the mitochondrial level. The longevity data is still developing, but the mechanistic foundation is stronger than most peptides in this category. The benefits of MOTS-c peptide cluster around metabolism, body composition, exercise performance, and aging. But they also decline with age, which correlates with the metabolic slowdown, reduced exercise tolerance, and increased inflammation that most people start noticing in their late 30s and 40s.

• 👉 Balanced meals often combine carbs with protein for recovery.
• And, where discrepancies in strength and muscle mass exist between the sexes, it’s even more prounced when it comes other the upper body, according to a review in the Journal of Strength and Conditioning Research.
• That’s why your scale weight might stay the same or even go up during body recomp.
• There is no “destination” for your body; having the physique of your dreams is an everlasting process that requires healthy habits.
• If possible, consult with a fitness professional or use a reputable fitness app that offers personalized workout plans.
• Always consult a qualified healthcare provider before making decisions about medications, supplements, or changes to your health regimen.

Body Recomposition Workout Plan for Beginners

Balancing exercise with adequate recovery time is essential for maintaining long-term fitness and overall well-being. Protein below 1.6 g/kg significantly reduces the likelihood of maintaining lean mass during a deficit. You’ll get every tool you need to crush your body recomp journey. Just sign up for Men’s Health MVP Premium to access everything below, plus all of our training programs and tons of members-only perks. And most of the bro-science out there will tell you that that simply can’t be done. The goal of supplementation isn’t to magically regrow cartilage overnight.

Your Current Body Composition

If you can’t fulfill your protein need from foods, you can use whey isolate protein that can help you recover damaged muscle and may support muscle growth. Feeding the proper amount of protein, carbs, and fats is essential for muscle growth. During the first half of the week, you’ll lift moderate weight to focus on improving muscle definition and symmetry, while in the last half, you’ll lift as heavy as possible to bolster your lifting strength.

Increasing muscle mass boosts metabolic rate, so focusing on resistance training will set a stronger foundation for long-term body recomposition success. Yes, high-intensity interval training (HIIT) can support body recomposition by burning calories efficiently and preserving lean muscle mass. HIIT combines short bursts of intense activity with recovery periods, which elevates your metabolism post-workout (known as the afterburn effect) (24). That said, when your goal is to build muscle and shed fat, protein becomes especially important. Research suggests that higher-protein diets may help you lose weight—and even support long-term weight maintenance—since protein increases the number of calories your body burns during digestion.

Progress Photos

While “tearing” sounds scary, it’s actually the secret sauce for growth. It is excellent for those who have been working for a while and want a challenging yet effective exercise routine for strength and muscle growth. Unlike traditional dieting, which often leads to muscle loss and metabolic slowdown, body recomposition improves the quality of your body composition rather than just the number on the scale. “Muscle burns more calories than fat” is one of those fitness claims that’s technically true, but often oversold. Yes, muscle tissue is more metabolically active than fat, but not nearly to the extent people suggest. Gaining a few pounds of muscle won’t suddenly transform your body into a calorie-burning machine while you sit on the couch.

Eat the right number of calories.

Dr. Pat Davidson, Ph.D., is a bodybuilder and former college professor. He relies on a science-based approach to fitness and training, leveraging the latest research to build cutting-edge workout programs. Dave Rienzi is a pro bodybuilder and a strength and conditioning coach. He preaches a sustainable training style that lets men of all ages build muscle and strength. It’s about outsmarting the slow grind of time to keep doing the things that define you. Try increasing your protein intake and completing strength training at least twice per week.

At the heart of body recomposition is managing energy intake versus expenditure. The body must be in a slight caloric deficit to promote fat loss while consuming enough nutrients, particularly protein, to support muscle repair and growth. This is often referred to as “recomp maintenance”, where the deficit is small enough not to jeopardize muscle building (14). Body recomposition is a journey that requires patience, consistency, and a well-rounded approach. By focusing on both strength training and cardio, eating the right macronutrient ratios, and tracking your progress through meaningful metrics like body fat percentage, you can effectively transform your physique. Don’t expect overnight results—successful body recomposition is about gradual and sustainable changes that lead to lasting progress.

Dumbbell lateral raise Sets: 4Reps: 12

You’re also better off spreading your protein intake across 3-4 smaller meals, rather than one or two big ones. That protein can come from whole foods, such as chicken, eggs, fish beef, turkey, or protein supplements like whey protein. The exact number of workouts it takes to reach this point will vary from person to person, and from exercise to exercise. For example, in the first push workout, the prescription for the bench press is 3 sets of 5-8 reps. You’ll notice that the workouts use rep ranges, such as 5-8 or 8-12, rather than a fixed number of reps in each set. If you end up resting longer between sets than the prescribed amount, that’s fine.

OPTION 1: No Cardio

To stimulate muscle growth, you need to mad muscles reviews create sufficient mechanical tension. A narrative review from 2021 in Sports suggested that muscle can be built across a wide spectrum of rep ranges (from 5 to 30 reps) (26), as long as sets are taken close to muscular failure. For these groups, a dedicated recomposition phase is often superior to a traditional bulk or cut. It allows for simultaneous progress on both fronts, which leads to dramatic visual changes without the extremes of gaining excess fat or losing hard-earned muscle. For more advanced trainees with lower body fat, the process is slower, and alternating between small, lean bulks and short cuts might be more efficient. The second option is to carry on lifting weights 4 days a week, but do some form of low-intensity steady-state cardio (LISS), such as brisk walking or riding a bike, at a different time of day.

What Makes This Plan Different—and Worth It

Cardiovascular exercise typically burns more calories than strength training but doesn’t stimulate MPS to the same extent. So If your maintenance calories are 2200 calories, you can aim for 2310 to 2530 calories on strength training days. Factors like age, gender, fitness level, and genetics all play a role in how your body responds. With dedication, you’ll start to see meaningful changes in your body composition over several months.

Week Henry Cavill Inspired Workout Plan (PDF Included)

But why does this happen exactly when you’re trying to get lean? You aren’t just losing weight; you’re upgrading your body’s architecture. You can also replace some exercises depending on your choice, but this weekly gym workout plan is well-designed and can help you grow strength and size. Individual protein needs vary, but Phillips says most people, especially those looking to build muscle, need about 1.2 to 1.6 grams of protein per day per kilogram of bodyweight. Ideally, that protein should be spread out throughout the day, with roughly 20 to 30 grams at each meal, plus additional protein-rich snacks when needed.

Weight Lifting Routine for Body Recomposition

You might feel a little bit more bloated or even heavier in your body. High-protein dieting beats low-protein in every way, especially when you’re dieting to lose fat. Learn how to build muscle and strength with just a few short workouts each week. Yes, protein shakes are an excellent tool for body recomposition.