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Recomp$10

Recomp Bundle

Build muscle and strip fat at the same time — disciplined macros, hard training.

The hardest plan to do well. Maintenance calories, surgical macro timing, and progressive overload that turns body composition over the long arc.

Ask TJAI which to pick

Training framework

Three phases, twelve weeks.

Calibrate (Weeks 1-4)

Find true maintenance, dial protein

Drive (Weeks 5-8)

Progressive overload at maintenance

Confirm (Weeks 9-12)

Mini-cut + lean reset

Weekly template

Your training week, mapped

One row per training day. Repeat across the 12 weeks; the loading scheme below evolves.

1 · Mon

Upper Strength

Bench + row strength

  • Bench Press

    5 × 5

  • Weighted Pull-up

    4 × 6-8

  • DB Shoulder Press

    4 × 8

  • Barbell Row

    4 × 8

  • Incline DB Curl

    3 × 10

  • Skullcrusher

    3 × 10

1 · Tue

Lower Strength

Squat + hinge

  • Back Squat

    5 × 5

  • Romanian Deadlift

    4 × 8

  • Walking Lunge

    3 × 10 per leg

  • Leg Press

    3 × 12

  • Hanging Leg Raise

    3 × 12

1 · Thu

Upper Hypertrophy

Volume + arms

  • Incline Bench Press

    4 × 8

  • Chest-supported Row

    4 × 10

  • DB Lateral Raise

    4 × 15

  • Face Pull

    3 × 15

  • EZ-bar Curl

    3 × 10

  • Rope Pushdown

    3 × 12

1 · Fri

Lower Hypertrophy

Glute + hamstring volume

  • Hip Thrust

    4 × 8

  • Bulgarian Split Squat

    3 × 10 per leg

  • Leg Curl

    3 × 12

  • Leg Extension

    3 × 15

  • Standing Calf Raise

    4 × 15

1 · Sat

Conditioning

Zone 2 + core

  • Incline Treadmill Walk

    35 min

  • Plank

    3 × 45s

  • Side Plank

    3 × 30s per side

  • Pallof Press

    3 × 10 per side

Progression

How loads evolve over 12 weeks

Calibrate · 1-4

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Find true maintenance kcal, log every working set

Intensity cue

RPE 7-8 — leave 2-3 reps in the tank

Drive · 5-8

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Add 5 lb to mains weekly, hold accessories steady

Intensity cue

RPE 8 — strength must climb at maintenance kcal

Confirm · 9-12

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Mini-cut weeks 9-11 (-300 kcal), maintenance week 12, retest

Intensity cue

RPE 8 — preserve lifts during deficit

Equipment

What you'll need

Warm-up

  • 5 min easy bike or row · raise core temp
  • Hip CARs · 5 reps per side
  • T-spine rotations · 8 per side
  • Banded shoulder dislocates · 10 reps
  • 2 ramp-up sets on the first main lift (50% · 70%)

Cool-down

  • 3 min easy walk to bring HR down
  • 90/90 hip stretch · 60s per side
  • Doorway pec stretch · 45s per side
  • Box breathing · 6 rounds (4-4-4-4)

Equipment

Barbell + platesSquat rack + benchDumbbells (light → heavy)Pull-up barCable stackBench / boxLifting belt (optional)Resistance bands

Nutrition framework

Recomp Macro System

Style
Maintenance · high protein
Protein target
1.1 g per lb bodyweight
Calorie bias
At maintenance

Carb cycling: high on lift days, moderate on rest days.

Recipe library

Six meals that match this diet

Picked to hit the macros above without spending all day in the kitchen.

Ingredients

  • · 1 cup rolled oats
  • · 1 cup non-fat Greek yogurt
  • · 1 scoop whey protein
  • · 1/2 cup mixed berries
  • · 1 tbsp honey · pinch cinnamon

Method

  1. 01Cook oats with 1.5 cups water until creamy.
  2. 02Off heat, stir in whey + cinnamon.
  3. 03Top with Greek yogurt, berries, drizzle of honey.
  4. 04Eat warm or chill overnight for grab-and-go.

Ingredients

  • · 3/4 cup rolled oats
  • · 1 scoop chocolate whey
  • · 1 cup unsweetened almond milk
  • · 1 tbsp natural peanut butter
  • · 1 tbsp chia seeds · 1/2 banana sliced

Method

  1. 01Combine oats, whey, chia, milk in a jar.
  2. 02Stir until smooth, swirl in peanut butter.
  3. 03Refrigerate overnight (or at least 4 hours).
  4. 04Top with banana before eating.

Ingredients

  • · 6 oz chicken breast
  • · 1 cup cooked jasmine rice
  • · 1/2 cup black beans · 1/2 cup corn
  • · 1/4 avocado · 1/4 cup pico de gallo
  • · Lime · cumin · paprika · garlic powder

Method

  1. 01Season chicken with cumin, paprika, garlic, salt.
  2. 02Sear 4 min per side, rest 3 min, slice.
  3. 03Layer rice, beans, corn in a bowl.
  4. 04Top with chicken, avocado, pico, lime squeeze.

Ingredients

  • · 6 oz salmon fillet
  • · 1 medium sweet potato
  • · 2 cups broccoli florets
  • · 1 tbsp honey · 1 tbsp soy sauce · 1 clove garlic
  • · 1 tsp olive oil · sesame seeds

Method

  1. 01Roast cubed sweet potato 20 min at 425°F.
  2. 02Whisk honey, soy, minced garlic; brush onto salmon.
  3. 03Pan-sear salmon skin-down 4 min, flip 2 min.
  4. 04Steam broccoli, plate everything, sprinkle sesame.

Ingredients

  • · 6 oz 93/7 ground beef
  • · 2 oz dry whole-wheat penne
  • · 1 cup marinara · 1 cup baby spinach
  • · 1/4 cup grated parmesan
  • · Garlic · oregano · red pepper flakes

Method

  1. 01Boil pasta to al dente, reserve 1/4 cup water.
  2. 02Brown beef with garlic, drain excess fat.
  3. 03Add marinara + spinach, simmer 3 min.
  4. 04Toss in pasta + reserved water, finish with parmesan.

Ingredients

  • · 1 scoop whey protein
  • · 1 banana
  • · 1 tbsp natural peanut butter
  • · 1 cup unsweetened almond milk
  • · Ice · cinnamon

Method

  1. 01Drop everything in the blender.
  2. 02Blend 30s until smooth.
  3. 03Pour, dust cinnamon, drink within 30 min of training.

Weekly grocery list

One trip, one cart

Built to cover the recipes above for a single training week. Scale 0.75-1.25× to your bodyweight.

Proteins

Carbs

Vegetables

Healthy fats

Pantry

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