Recompose Your Body in 30 Days With Gabe Snow

Recompose Your Body in 30 Days With Gabe Snow

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. 

Gabe’s Hype Song of the Week

“Killing in the Name” — Rage Against the Machine

Get the full RECOMP’D Spotify playlist here.

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. 

Gabe’s Hype Song of the Week

“Bleed It Out” — Linkin Park

Get the full RECOMP’D Spotify playlist here.

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

Gabe’s Hype Song of the Week

“When I Get There” — Big Wild

Get the full RECOMP’D Spotify playlist here.

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

Gabe’s Hype Song of the Week

“Wolf Like Me” — TV on the Radio

Get the full RECOMP’D Spotify playlist here.

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 (Week 1, 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 10 (Week 2, Day 3)

Warm-up: See here.

1. Seated Dumbbell Overhead Press

3 sets of 45 seconds of exercise with 20 to 30 seconds of rest

2. Dumbbell Sit-Up to Overhead Press

3 sets of 45 seconds of exercise with 20 to 30 seconds of rest

3. Supine Dumbbell Chest Press

3 sets of 45 seconds of exercise with 20 to 30 seconds of rest

4. Offset Push-Up

3 sets of 45 seconds of exercise with 20 to 30 seconds of rest

5. Tall Kneeling Dumbbell Front Raise

3 sets of 45 seconds of exercise with 20 to 30 seconds of rest

6. Supine Close-Grip Dumbbell Chest Press

3 sets of 45 seconds of exercise with 20 to 30 seconds of rest

7. Supine Dumbbell Skull Crusher

3 sets of 45 seconds of exercise with 20 to 30 seconds of rest

8. Hand-Release Push-Up

3 sets of 30 seconds of exercise with 20 to 30 seconds of rest

9. Palm Plank

3 sets of 60 seconds of exercise with 30 seconds of rest

HEAVE: Day 18 (Week 3, Day 4)

Warm-up: See here.

1. Seated Banded Low Row

3 sets of 30 seconds of exercise with 20 to 30 seconds of rest

2. Half Kneeling Banded Upright Row

3 sets of 30 seconds of exercise with 20 to 30 seconds of rest

3. Split Stance Banded Row

3 sets of 30 seconds of exercise with 20 to 30 seconds of rest

4. Single-Arm Dumbbell Plank Row

4 sets of 20 seconds of exercise with 20 to 30 seconds of rest

5. Tall Kneeling Single-Arm Dumbbell Upright Row

4 sets of 20 seconds of exercise with 20 to 30 seconds of rest

6. Standing Dumbbell Lateral Raise

4 sets of 20 seconds of exercise with 20 to 30 seconds of rest

7. Elbow Plank

3 sets of 60 seconds of exercise with 30 seconds of rest

UNWIND: Day 19 (Week 3, Day 5)

Complete 1 set of each exercise for 30 seconds.

1. Side-Lying T-Spine Rotation

2. 90s Stretch

3. 90s Transition

4. Side-Lying 90 With Hip Raise

5. Quadruped Straight-Leg Hip Abduction

6. Quadruped Hip Extension

7. Half Kneeling Hip Flexor Stretch

8. Downward Dog to Opposite Toe Touch

9. Prone Swimmer

10. Lateral Bear Crawl

MOTOR: Day 27 (Week 4, Day 6)

Warm-up: See here.

1. Kettlebell Swing 

4 sets of 20 seconds of exercise with NO rest

2. Broad Jump 

4 sets of 10 seconds of exercise with NO rest

3. Kettlebell Clean

4 sets of 20 seconds of exercise with NO rest

4. Vertical Jump

4 sets of 10 seconds of exercise with NO rest

5. Single-Arm Dumbbell Thruster

3 sets of 20 seconds of exercise with NO rest

6. Elbow Side Plank

4 sets of 30 seconds of exercise with NO rest

7. Lateral Bound

2 sets of 30 seconds of exercise with NO rest

8. Kettlebell March

2 sets of 30 seconds of exercise with NO rest

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

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