BODY RECOMP PROGRAM — 1 PAGE (HOME WORKOUT) GOAL: Build muscle + lose fat with minimal equipment.
EQUIPMENT: Pull■up bar, resistance bands, floor
space. TRAINING SCHEDULE (4–6 days/week): • 3 Strength Days • 2 Conditioning Days • 1 Optional Light Mobility Day ------------------------------------ STRENGTH DAY (A) 1.
Pull■ups – 3 sets max 2. Bodyweight Squats – 4×12 3. Push■ups – 4×10–15 4. Planks – 3×45s 5. Resistance Band Rows – 3×12 6. Mountain Climbers – 3×30s STRENGTH
DAY (B) 1. Chin■ups – 3 sets max 2. Bulgarian Split Squats – 3×10 each leg 3. Pike Push■ups – 3×8–12 4. Glute Bridges – 3×15 5. Planks – 3×45s 6. Mountain Climbers –
3×30s CONDITIONING DAY • 5 rounds: – 30s Mountain Climbers – 30s Fast Bodyweight Squats – 30s Rest • Finish: 1–2 min Plank ------------------------------------ NUTRITION
GUIDELINES • Eat 300–400 kcal above maintenance. • Prioritize protein: eggs, chicken breast, tuna, yogurt, tofu. • Sample breakfast: 1 egg + 1 cup rice + 1 fruit + optional
yogurt. • Stay hydrated. ------------------------------------ PROGRESSION • Add reps each week OR increase time on planks. • Use resistance bands for added difficulty on rows and
squats. NOTES • Sleep 7–9 hours. • Track weight weekly. • Consistency over intensity.