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Image 1 of 1
The number on the scale isn't the goal. The goal is what's underneath it.
Body recomposition — building muscle while losing fat simultaneously — is one of the most powerful transformations available to women who strength train. Most programs chase one or the other. The Recomp Method chases both, using a 12-week structure specifically designed to create that rare hormonal environment where your body builds muscle and burns stored fat at the same time.
The secret weapon? Tempo training. Every single exercise in this program includes a precise tempo notation — the speed at which you lower, pause, and lift the weight. The slow eccentric (lowering) phase is where most muscle-building stimulus lives, and almost no women's programs use it deliberately. This one does, across all 48 workouts.
Heavy strength work in Phase 1 builds your foundation. Hypertrophy-focused volume in Phase 2 drives the muscle-building signal. Phase 3 peaks intensity and introduces optional low-intensity cardio on rest days to tip the fat-loss balance — without burning out your recovery.
This is 100% plant-based and built by women who train seriously and eat plants unapologetically.
What's included:
✦ 12-week program — upper/lower split, 4 days per week, 45–55 min per session
✦ Tempo notation on every lift — the technique most programs skip
✦ 3 phases: Strength Foundation → Hypertrophy Drive → Recomp Finisher
✦ Recomposition-specific nutrition guide — calorie cycling, carb timing, protein targets
✦ Menstrual cycle training and nutrition guide
✦ Equipment substitutes for every exercise
✦ Excel progress tracker + printable weekly log
The scale will lie to you. The mirror won't.
The number on the scale isn't the goal. The goal is what's underneath it.
Body recomposition — building muscle while losing fat simultaneously — is one of the most powerful transformations available to women who strength train. Most programs chase one or the other. The Recomp Method chases both, using a 12-week structure specifically designed to create that rare hormonal environment where your body builds muscle and burns stored fat at the same time.
The secret weapon? Tempo training. Every single exercise in this program includes a precise tempo notation — the speed at which you lower, pause, and lift the weight. The slow eccentric (lowering) phase is where most muscle-building stimulus lives, and almost no women's programs use it deliberately. This one does, across all 48 workouts.
Heavy strength work in Phase 1 builds your foundation. Hypertrophy-focused volume in Phase 2 drives the muscle-building signal. Phase 3 peaks intensity and introduces optional low-intensity cardio on rest days to tip the fat-loss balance — without burning out your recovery.
This is 100% plant-based and built by women who train seriously and eat plants unapologetically.
What's included:
✦ 12-week program — upper/lower split, 4 days per week, 45–55 min per session
✦ Tempo notation on every lift — the technique most programs skip
✦ 3 phases: Strength Foundation → Hypertrophy Drive → Recomp Finisher
✦ Recomposition-specific nutrition guide — calorie cycling, carb timing, protein targets
✦ Menstrual cycle training and nutrition guide
✦ Equipment substitutes for every exercise
✦ Excel progress tracker + printable weekly log
The scale will lie to you. The mirror won't.