⭐ How the 30-Day System Is Structured

The 30-Day Body Recomp System is designed to make one thing simple:
build muscle while burning fat at the same time — without needing complicated diets or hours in the gym.

This program works because it combines three pillars every single week:

1. Smart Strength Training (5 Days/Week)

Each week follows a proven training split that hits every major muscle group twice.
You’ll use compound movements, progressive overload, and consistent rep ranges so your body is always adapting.
Every workout is designed to be 45–60 minutes and beginner-friendly while still being effective for experienced lifters.

2. Recomp Nutrition (Daily)

Instead of strict dieting, the plan uses a high-protein, balanced-calorie approach that fuels muscle growth while keeping you in a slight fat-burning zone.
You’ll get a daily calorie target, customizable macro guidelines, and simple meal templates you can follow for the full month.

3. Lifestyle Habits That Multiply Results (Daily)

Your body changes outside the gym.
This guide includes daily habits like sleep goals, hydration rules, stress management, and recovery work so your body stays primed to burn fat and build muscle efficiently.

How the 4 Weeks Flow

Each week builds on the last:

Week 1 — Foundation

Learn the movements, establish your form, and get used to the routine.
Lower weight, higher focus.

Week 2 — Progression

Increase intensity by adding reps, sets, or weight.
Your muscles start adapting quickly here.

Week 3 — Peak Training

This is where the program gets tough.
Strength should be rising, and fat loss becomes more visible.

Week 4 — Finish Strong

A final push with slightly increased volume and clean nutrition.
You’ll take progress photos and compare strength numbers from Day 1.

The Goal

By the end of 30 days, you’ll be:
✔ Stronger
✔ Leaner
✔ More confident in the gym
✔ Trained in habits you can use long-term