Build & Burn: Total Body Recomposition Plan
Emphasis on muscle growth and fat-burning
Program Overview
This 18-week program is designed to help participants lose fat, build lean muscle, and improve overall body composition through structured resistance training. By focusing on progressive overload, compound lifts, and varied training phases, this plan ensures continuous progress while keeping workouts engaging and effective.
Why This Program Works
Resistance training is one of the most effective methods for fat loss because it helps maintain and build lean muscle mass. More muscle means a higher resting metabolic rate, which enables the body to burn more calories throughout the day. When combined with proper nutrition and active recovery, this program will help participants achieve a leaner, stronger physique while improving overall fitness.
The Three Phases
To maximize results and prevent plateaus, the program is divided into three 6-week phases, each emphasizing different aspects of strength and endurance:
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Phase 1: Strength & Power – Focuses on foundational barbell lifts with lower reps and heavier weights to build raw strength and improve lifting mechanics.
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Phase 2: Stability & Control – Introduces more dumbbells and kettlebells to improve muscle engagement, balance, and unilateral strength.
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Phase 3: Muscular Endurance – Improve muscular endurance and strength for everyday life by incorporating higher rep schemes, and compound movements.
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Each phase builds upon the previous one, ensuring that participants develop strength, stability, and endurance in a well-rounded approach.
What to Expect
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Workouts will be efficient and completed within 1 hour.
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Every 6 weeks, the workout structure will change slightly to provide new challenges.
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Progressive overload will be key to continued improvements in strength and body composition.
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Recovery and nutrition will play a crucial role in achieving the best results.
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Nutrition: Focus on a high-protein diet with a slight caloric deficit for fat loss or a surplus for muscle building.
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Hydration and Sleep: Prioritize hydration and at least 7-8 hours of sleep nightly.
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After completing the full 18-week program, participants can repeat the cycle with heavier weights, increased intensity, or slight modifications to continue progressing toward their fitness goals.
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