Structure that hits volume
An upper lower four day or full body three day plan lets you train each muscle two to three times weekly and accumulate 10 to 20 hard sets per muscle, the range that drives growth.
How do I pick a routine for body recomposition?
For recomp, pick a resistance focused routine that hits each muscle twice weekly, then pair it with high protein and a slight deficit.
The quick answer
Body recomposition means building muscle while losing fat, and the routine is only half of it. Choose a proven progressive plan like an upper lower or full body split that trains each muscle two to three times a week with 10 to 20 hard sets each. The magnet for recomp is nutrition: eat 1.6 to 2.2 g of protein per kg and stay near maintenance or a slight deficit.
How to think about it
Progressive overload is non negotiable
Recomp needs a clear muscle building stimulus, so pick a routine that tracks your lifts and pushes you to add reps or weight. Random workouts will not signal your body to keep muscle in a deficit.
Nutrition makes recomp happen
High protein at 1.6 to 2.2 g per kg near maintenance or a small deficit is what lets you lose fat and gain muscle at once. Recomp is slow, so judge it over months, not weeks.
Do this
- Pick a tracked planChoose a progressive routine, like one in SUUPR, that logs and progresses your lifts.
- Train muscles twiceUse an upper lower or full body split so each muscle is hit two to three times a week.
- Set protein highEat 1.6 to 2.2 g per kg daily to fuel muscle while losing fat.
- Track by measurementsJudge progress with the mirror, waist, and strength over months, not scale weight alone.
Keep going
How SUUPR helps
For recomp, pick a resistance focused routine that hits each muscle twice weekly, then pair it with high protein and a slight deficit.