Body Recomposition Workout Plan You Can Do At Home

Body Recomposition Workout Plan You Can Do At Home
Presented by Spartan Training®

RECOMP’D with Spartan Coach Gabe Snow is a 30-day functional training plan specifically designed to redefine the composition of your body. That means you’ll build muscle and optimize it for performance, shred fat, and forge a tougher mindset in the process. 

It doesn’t matter if you’re a complete beginner looking to make a total life change, or an advanced athlete vying for a legendary comeback after taking time away or being sidelined by injury. The program can be easily scaled up or down to meet you where you are. 

The RECOMP’D workout program is no gimmicks, no B.S., just tough training that delivers results. Read on and let’s get started. (Or skip ahead and get it all on the Spartan FIT app. Try a seven-day trial now, or get it free with your Spartan+ membership.)

And remember, to optimize your results, your nutrition should be on point. Check out the 30-day RECOMP’D Nutrition Plan

How It Works

RECOMP’D is broken down into four primary phases that progress over four weeks.

WEEK ONE is for stability and activation.

What this means is that your focus is on learning basic movement patterns and how certain muscles work (or activate) to perform those movements.

“These are not necessarily easy exercises, but they can become so well-understood that every rep is significantly more efficient than what you’ve ever done before,” Gabe says.

To accomplish this, you’ll be instructed to perform bodyweight and resistance loop movements at a very slow tempo for maximum muscle recruitment and activation. This technique is called time under tension — a signature Gabe Snow method.

At the end of the week you should have a very strong understanding of what muscles should be working and when. 

WEEK TWO is about making movements more dynamic.

“After you’ve learned your basic movements and where you’re supposed to feel things, it’s time to start putting the body into motion a little bit more,” he says.

This is where Gabe introduces multi-planar and unconventional movements. These exercises will have you moving forward, backwards, side to side, and rotationally. Your entire body — more specifically, your core — will be worked like it’s never been worked before. Everything will still be bodyweight or with resistance loops in this phase, while also continuing to practice time under tension. 

Related: This Man Completely Recomposed His Body In Just Months. Here's How.

At the end of this week, you’ll have an even stronger understanding of how to move and what’s happening when you do. According to Gabe, you should also begin to experience more muscular endurance and resistance to fatigue at this point. 

WEEK THREE is where things get more “confusing” for the body, says Gabe.

Here is where he’ll begin to introduce resistance with weighted exercises while also increasing the volume (or total amount of work you’ll be doing). Translation: more sets, more reps, more time under tension. Essentially, more effort is required.

“This is going to challenge the s*** out of your core, and your central nervous system will have to get used to it at first,” he says. 

At the end of this week, you’ll have built more muscular size, strength, power, endurance, and mental toughness

WEEK FOUR is where you can expect for things to become increasingly more challenging.

“These workouts won’t be confusing for the brain or body like they were in week three, but it will be a whole lot more effort,” he says. “This is where I see people starting to make their most gains."

At this point, expect even more weight, volume, and bouts of cardiovascular conditioning work to accelerate fat loss, all while maintaining strength

The RECOMP'D Program Playlist

The RECOMP'D Program Training Schedule

Within each phase or week there are four workout types and an active recovery routine.

HEAVE: Pulling muscles and muscle groups

THROW: Pushing muscles and muscle groups

WHEELS: Lower body muscles

MOTOR: Metabolic conditioning

UNWIND: Dedicated day of active recovery

Related: How to Master the Five Primary Body Recomposition Program Movements

Program Directions

  • Each week you’ll complete four primary workouts (HEAVE, THROW, WHEELS, and MOTOR and UNWIND for active recovery). 

Workout Previews

WHEELS: Day 1 

Warm-up: See here.

1. Reverse Lunge 

4 sets of 30 seconds of exercise with 10 to 30 seconds of rest

2. Bodyweight Squat

4 sets of 30 seconds of exercise with 10 to 30 seconds of rest

3. Lateral Lunge

4 sets of 30 seconds of exercise with 10 to 30 seconds of rest

4. Bodyweight Deadlift

4 sets of 30 seconds of exercise with 10 to 30 seconds of rest

5. Single-leg Hip Lift

4 sets of 30 seconds of exercise with 10 to 30 seconds of rest

6. Palm Plank

4 sets of 60 seconds of exercise with 20 seconds of rest

THROW: Day 4

Warm-up: See here.


 HEAVE: Day 12

Warm-up: See here.


 UNWIND: Day 19

AKA, Gabe's favorite dynamic exercises.


MOTOR: Day 7 & Day 28

Warm-up: See here.

To get the full program, join us on the app. Download the Spartan FIT app today.

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