Yes, it's possible to burn fat and build muscle simultaneously—a process called body recomposition. While traditional wisdom says you must bulk or cut, studies show that with the right training and nutrition, you can do both.
If you want to see more programming and split ideas, check out our Programming & Progression Hub.
Recomp works especially well if you’re:
New to lifting
Returning after time off
Overweight or carrying extra body fat
Advanced lifters with low body fat may struggle to recomp and often need to periodize fat loss and muscle growth.
A successful recomp split needs:
High enough frequency to stimulate growth
Sufficient intensity (training near failure)
Built-in recovery to prevent overtraining
The right split balances strength training and strategic cardio (like HIIT or LISS) to burn fat without impairing recovery or muscle retention.
Monday: Full Body + Optional 15 min cardio
Wednesday: Full Body + Core
Friday: Full Body + HIIT finishers
Each session includes a squat, push, pull, hinge, and core movement.
High frequency = frequent muscle stimulation
Efficient for busy schedules
Easy to recover from
Each muscle trained 3x/week
Ideal for: Beginners, recomposition clients, or time-crunched lifters
Monday: Upper
Tuesday: Lower
Thursday: Upper
Friday: Lower
Add 2–3 optional cardio sessions on rest days or post-lift.
This plan increases training volume per session while still allowing ample recovery. You can push harder per body part and maintain muscle under a slight calorie deficit.
Ideal for: Intermediate lifters aiming for strength and lean mass
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Rest or HIIT
Friday: Push
Saturday: Pull or Legs
Sunday: Rest
Add cardio on 1–2 days as needed, preferably short HIIT or incline walking.
High frequency and volume for serious muscle stimulus, with conditioning layered in to support fat loss. Requires more recovery focus.
Ideal for: Advanced lifters or athletes with high recovery capacity
Focus on squats, deadlifts, presses, rows, and pull-ups to maximize hormonal response and calorie burn.
Leave only 1–2 reps in reserve per set for maximum stimulus.
Mix strength work (4–6 reps) with hypertrophy (8–15 reps) and metabolic finishers (15–25+ reps).
LISS (Low Intensity Steady State): Walks, incline treadmill, cycling
HIIT (High Intensity Interval Training): Short bursts, ideal 2x/week
Recomp thrives in a slight deficit (100–250 kcal) or maintenance intake with high protein and consistency.
Aim for 0.8–1g protein per pound of body weight per day, evenly distributed over 3–5 meals.
Don’t cut calories too fast. Instead, adjust weekly based on:
Body measurements
Photos
Gym performance
| Day | Workout Type | Notes |
|---|---|---|
| Mon | Upper Body Strength | Add 10 min cardio |
| Tue | Lower Body Hypertrophy | Core finisher |
| Wed | Rest or HIIT (20 min) | Low-impact |
| Thu | Full Body Circuit | Supersets, short rest |
| Fri | Conditioning | Incline walk or intervals |
| Sat | Full Body Strength | Compound lifts |
| Sun | Rest | Active recovery optional |
Want more sample splits or templates? Browse the Programming & Progression Hub for more options.
3–5 days works well. More isn’t always better—intensity and recovery matter more.
After weights—or on separate days. This prevents interference with strength gains.
Yes, but it’s harder. Tracking helps identify whether you're eating enough to fuel muscle growth while staying lean.
Consistent lifting, high-protein nutrition, and 7–8 hours of sleep. No hacks—just execution.
Most people see real changes in 8–12 weeks, especially with a clean diet and smart training.
No—but protein powder and creatine can help fill gaps and boost results.
You don’t need to bulk up just to cut down later. With the right split, smart nutrition, and consistent effort, you can lose fat and build muscle at the same time. Pick the split that fits your lifestyle—and commit to it.