A 6-Move Workout for Body Recomposition
A full-body workout from Men's Health combines heavy compound lifts with higher-rep accessory work to support muscle building and fat loss.
Body recomposition, the process of building muscle while losing fat, requires progressive resistance training. A workout from the Men's Health Build Muscle Burn Fat training plan provides a structured approach to this goal.
The workout pairs heavy, low-rep compound movements with higher-rep accessory exercises in a superset format. This method is designed to build strength and muscle while increasing overall training volume. The plan suggests completing the workout alongside appropriate nutrition for optimal results.
The Workout Structure
Perform each pair of exercises as a superset, moving from the first exercise (A1) directly into the second (A2) with minimal rest. A rest period of two to three minutes is recommended between each completed round of a superset.
The workout is divided into three distinct superset pairs, each with a specified number of rounds. For the lower-rep moves, the guidance is to build towards a heavy set of five repetitions. For the higher-rep moves, the advice is to work close to muscular failure.
| Superset | Exercise | Reps | Rounds |
|---|---|---|---|
| A | Barbell Front Squat | 5 | 5 |
| A | Dumbbell Romanian Deadlift | 10-15 | 5 |
| B | Seated Dumbbell Shoulder Press | 5 | 4 |
| B | Bicep Curl | 10-15 | 4 |
| C | Pendlay Row | , | 4 |
| C | Dumbbell Tricep Extension | 10-15 | 4 |
An optional conditioning finisher follows the strength work. It involves completing a descending ladder of burpees, air squats, and sit-ups, starting with ten of each and reducing by one rep each round until reaching one of each exercise.
Exercise Execution
Proper form is critical for safety and effectiveness. The source provides specific instructions for each movement.
For the Barbell Front Squat, hold the bar in a front rack position on the shoulders. Keep the chest tall while pushing the hips back and bending the knees to descend, then drive through the feet to stand.
The Dumbbell Romanian Deadlift begins with dumbbells held in front of the thighs. With a slight knee bend, push the hips back to lower the weights along the front of the legs until a hamstring stretch is felt, then drive the hips forward to return to standing.
During the Seated Dumbbell Shoulder Press, sit upright with weights at shoulder height. Press them overhead until the arms are fully extended, then lower them under control.
For the Bicep Curl, hold dumbbells by the sides with palms forward. Keeping the elbows tucked at the waist, curl the weights up before slowly lowering them.
The Pendlay Row requires hinging at the hips until the torso is nearly parallel to the floor. From this position, row the bar explosively toward the lower chest before returning it to the floor without a controlled descent.
The Dumbbell Tricep Extension is performed by holding a single dumbbell overhead with both hands. Bend at the elbows to lower the weight behind the head, then straighten the arms to return to the start.
The article, written by fitness writer Kate for Men's Health UK, notes the workout was created by elite athlete and coach Kori Sampson as part of a broader four-week plan aimed at improving performance and body composition.
