12-Week Body Recomp
Lose fat and build muscle simultaneously with this evidence-based programme. Includes upper/lower split, progressive overload, and deload weeks.
12-Week Body Recomp at a glance
12-Week Body Recomp is a 12-week intermediate programme built around 4 sessions per week. It is best suited to people training for fat loss, muscle gain, strength.
- 12 weeks
- 4 sessions per week
- Free in PT Tracker
12
Weeks
4x
Per Week
intermediate
Level
Goals
About 12-Week Body Recomp
Who is 12-Week Body Recomp for?
12-Week Body Recomp is designed for intermediate trainees whose priorities include fat loss, muscle gain, strength. It works best when you can train 4 times per week for 12 weeks.
How long does 12-Week Body Recomp take?
The programme runs for 12 weeks with 4 planned sessions per week. Session length depends on rest times, equipment access, and any substitutions you make.
What should I track during 12-Week Body Recomp?
Track completed sets, reps, loads, effort, and any substitutions. Review performance and recovery together so progression is based on repeatable training rather than a single good session.
Can I change exercises in 12-Week Body Recomp?
Yes. Keep the same movement pattern and training purpose when making a substitution, then track the replacement consistently enough to measure progress.
Ready to transform your training?
Track workouts, nutrition, and progress in one place. Start for free, then upgrade when the premium tools make sense for you.