What rep range works best for body recomposition?
The builder picks the validated range for your goal automatically. Sticking to that window for 8–12 weeks outperforms hopping between schemes.
Workout Plan Builder body recomposition
body recomposition is a different problem from generic 'get fit'. The right rep range, set count and rest periods are not interchangeable. This builder picks all three for recomp, returns a full split tuned for body recomposition, and lets you swap equipment without rewriting the plan.
Rep ranges and rest for body recomposition
The builder maps goal to scheme: muscle → 8–12 reps with 90–120s rest; strength → 3–6 reps with 3–5 min rest; fat loss → 10–15 reps with 45–60s rest; general fitness → 8–12 with 60–90s rest. body recomposition sit in their slot because the evidence supports each window.
Do not mix windows on a whim. Most stalled programmes drift from one scheme to another mid-block and lose the adaptation each was meant to drive.
Split and volume for body recomposition
Days per week sets the split: 3 → Full Body × 3, 4 → Upper / Lower × 2, 5 → PPL + UL. Volume scales with training experience — beginners run lower set counts, advanced lifters run higher.
For body recomposition, weekly consistency matters more than perfect daily execution. Pick a frequency you can hit every week.
How AJYX runs body recomposition
Inside AJYX, the plan adapts to RPE, progresses the main lifts and swaps accessories based on recovery. recomp get a plan that evolves with the work, not a static spreadsheet.
Use this builder for the standalone plan. Move into the app for body recomposition run by a coach instead of a template.
FAQ
How long should recomp run this plan for body recomposition?
8–12 weeks. After that, accessory rotation keeps adaptation moving without changing the underlying split.
Can recomp mix days from different goals?
Avoid it. Run one block to completion before changing goal — mid-block goal changes leave both adaptations half-built.