3-Day Recomposition Workout Plan: Lose Fat & Build Muscle

You train consistently.

Your body isn't changing.

That's not a dedication problem.

That's what happens when effort 

has no real direction behind it.

The 3-Day Body Recomposition Jumpstart 

fixes the structure.

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WHAT IT IS:

3 training sessions built specifically 

for body recomposition —

losing fat and building lean muscle 

at the same time.

Not weight loss.

Not a bulk.

Both simultaneously.

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THE 3 DAYS:

Day 1 — Upper Body Pull

Back and biceps.

The foundation of your upper body.

Full warmup activation, 5 working exercises,

cooldown, and your first nutrition framework tip.

Day 2 — Lower Body

Quads, hamstrings, glutes.

The session that drives the most 

fat burning of any training day.

Full structure, cooldown, nutrition tip.

Day 3 — Upper Body Push

Chest, shoulders, triceps.

Full session, cooldown, final nutrition tip.

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WHAT'S BUILT INTO EVERY DAY:

→ Warmup — band work and activation

  so the right muscles fire 

  before you load them

→ 5 working exercises — 

  sets and reps mapped completely.

  No guessing in the gym.

→ Cooldown — foam rolling and stretching

  built into the session.

  Recovery is part of the program.

→ One nutrition tip —

  the framework your eating needs 

  to support what you're doing in the gym.

  Training without it is one hand 

  tied behind your back.

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THIS IS FOR YOU IF:

→ You train regularly but 

  nothing is visibly changing

→ You want fat loss and lean muscle —

  not one or the other

→ You've been winging your sessions 

  and you know it

→ You want to feel what 

  structured training actually is 

  before committing to a full program

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THIS IS NOT FOR YOU IF:

→ You're looking for a casual 

  feel-good workout

→ You're not willing to follow 

  the structure as written

→ You want results without 

  addressing the nutrition side

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AFTER THE 3 DAYS:

The full 12-week Body Recomposition Protocol 

is in my store.

Phase 1: Shred

Phase 2: Build  

Phase 3: Bulk

All three on Trainerize —

interactive, tracked, coached.

The Jumpstart is the starting point.

The 12-week protocol is the transformation.

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Free. Instant download. PDF.

Works on any device.

Run it this week.

@keenan.training