An 8-week body recomposition program from a coach with 12 years of experience. Four gym days a week, five phases, every set and rep written out for you.
Get the programThe program assumes you already know your way around a gym. It is built for intermediate lifters who want structure, not guesswork.
Being clear about this saves you time.
Each phase has one job. You always know what to focus on this week.
Learn the lifts, build a strength base and find your starting loads on a Push / Pull / Legs / Arms split.
Chest + Biceps, Back + Triceps, Shoulders + Traps, Legs + Calves. Build muscle and progress gradually.
Pair a big muscle with a small one to train more in less time.
An extra pair and optional drop sets. Peak stimulus without mandatory failure on the big lifts.
Same exercises, fewer sets. Recover and lock in your gains.
Everything you need to run the program, in one file.
| Day | Focus |
|---|---|
| Day 1 | Chest + Biceps |
| Day 2 | Back + Triceps |
| Day 3 | Shoulders + Traps + Core |
| Day 4 | Legs + Calves |
I am Ayyoub (@ayoub_mixici on Instagram) and I have been a personal trainer for 12 years. This program is the same structure I use with my own clients: clear progression, controlled effort and no pointless suffering.
The goal is not to survive the hardest possible workout. It is to finish a good session, recover and come back stronger.
Body recomposition means building muscle and losing fat at the same time, instead of doing a separate bulk and cut. It works best for lifters with some training experience who combine progressive training with enough protein, a small calorie deficit, good sleep and daily steps. The program covers all of these.
Yes. The program uses barbells, dumbbells, cable machines and leg machines. The substitution guide helps when one machine is taken, but it is not a home program.
It is written for people with at least 3 months of resistance training. If you are brand new, learn the basic lifts first.
Continue with the next session in order and do not double the volume. If you miss a full week, restart with 10 to 15 percent less load.
No. Big lifts stay 1 to 2 reps short of failure. Failure is limited to the last set of some isolation exercises, and only with clean form.
After your payment is confirmed, I send the PDF to the email address on your PayPal payment, usually within 24 hours. If you do not see it, check your spam folder or contact me on Instagram.
This program is general fitness information, not medical advice. Check with your doctor before starting a new training or nutrition plan, and stop any exercise that causes sharp pain.