PDF guide

The Body Recomp System

New editionRevamped October 2026

Forget choosing between losing fat and building muscle. A complete 29-page training and nutrition system for doing both at the same time, with a four-day programme, a 16-week roadmap, training day and rest day meal templates, and a weekly tracking system that tells you exactly whether it's working.

29 pages
Instant download
4-day programme
16-week roadmap
Full nutrition system

£12.99

One-off payment. No subscription.

Instant download, and the link is emailed to you
Secure checkout with Stripe
Something wrong? Email us within 14 days of purchase

What you get.

Lose fat. Build muscle. At the same time. Body recomposition is not a myth, it is a system, and this guide gives you the whole thing in one place, starting with an honest look at who it suits and how to set your calories and protein.

A four-day upper/lower programme trains every muscle twice a week, with coaching cues and home swaps on every lift. Double progression tells you exactly when to add weight, and a 16-week roadmap with deloads built in keeps you progressing without burning out.

Training day and rest day templates put your carbs where they help most, while a four-part measurement system and a six-scenario decision framework tell you precisely whether it is working and what to change if it is not. Science backed. Step by step.

4-day upper/lower programme
16-week roadmap with deloads built in
Training day vs rest day nutrition system
Weekly tracking and a six-scenario decision framework

Inside the guide

How recomp works, and an honest look at who it suits
The recomp calorie zone and protein targets for your bodyweight
A 4-day upper/lower programme that trains every muscle twice a week
Coaching cues and home swaps on every lift
Technique guides for the four big lifts
Double progression, so you always know when to add weight
A 16-week roadmap with deloads built in
Training day and rest day meal templates, and how to scale them to you
Steps, cardio and sleep targets for the other 23 hours
A four-part measurement system to track real progress
A six-scenario decision framework
A 10-minute Sunday check-in and a complete FAQ

Who it is for

For anyone tired of choosing between losing fat and building muscle. It works best for beginners, lifters returning after a break and anyone with some fat to lose, and gives intermediate lifters a clear, trackable way to keep improving.

Track it in the free app

Log your workouts and food in BarbellBites, free with no ads, so you can see the plan working week by week.

Get the app

Reviews

New edition, revamped October 2026

Freshly rebuilt and relaunched, so the reviews start here. Only verified buyers can leave one, so every rating you see will be real. Bought it already? Be one of the first to say how it’s going.

Good questions.

How do I get it after I buy?

Straight away. After checkout you will see a confirmation page with your download, and the link is emailed to you too. If the email has not arrived, check your spam folder or email [email protected].

Can I use the guides on my phone?

Yes. The PDFs open on any phone, tablet or computer, and you can print them if you prefer paper.

Do I need a gym?

The programme is built around a gym, with home swaps for every lift if you train at home.

Do I need the BarbellBites app?

No, but it helps. The app is free with no ads, and it is the easiest way to log your workouts and food while you follow the plan.

Can I get a refund?

Our plans are digital and delivered straight away, so sales are usually final once you have downloaded or opened them. If something is wrong, email [email protected] within 14 days of purchase and we will look into it.

Read the full policy