12-Week Body Recomposition
12-week intermediate hybrid program: 4 strength days (upper/lower split) + 2 cardio sessions per week. Designed for losing fat while preserving (or even building) muscle.
- Equipment
- Barbell, Dumbbells, Machines
- Style
- Volume, High Intensity
Unlock 12-Week Body Recomposition in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Twelve-week intermediate program for body recomposition — losing fat while preserving lean mass. Six sessions per week: four strength days organized as upper-push / lower-strength / upper-pull / lower-hypertrophy, plus two cardio days (Wed HIIT, Sat Z2). Sunday is rest.
Three 4-week phases. Phase 1 (wks 1-4) establishes a volume base with moderate loads (3-4×8-12). Phase 2 (wks 5-8) builds strength on the main lifts (4-5×5-8) while cardio gets longer. Phase 3 (wks 9-12) intensifies — heavier compounds (4×4-6) and HIIT progressively replaces longer Z2 work to maximize fat loss.
Pair with a moderate caloric deficit (200-400 kcal/day) and high protein (1.6-2.2 g/kg). Best for intermediate lifters with at least 1-2 years of training, looking to drop body fat without sacrificing the muscle they've built.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓12 weeks of programming
- ✓6 training days per week
- ✓18 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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