YOU WANT TO build more muscle. And you want to blast fat. And most of the bro-science out there will tell you that that simply can’t be done.
The science of body recomposition says otherwise. Regular guys can muscle up and slim down all at once. You can have it all—as long as you have serious gym dedication, a hyper-nuanced workout, and a nutrition plan. And that’s exactly what you’ll get when you follow this masterclass in body recomp.
BECOME AN MVP TO ACCESS OUR FULL RECOMP PROGRAM!
You’ll get every tool you need to crush your body recomp journey. Just sign up for Men’s Health MVP Premium to access everything below, plus all of our training programs and tons of members-only perks.
- 4-Week Recomp Workout Program: Follow our daily training guidance and get shredded fast.
- Recomp Meal Plan Builder: Eat to build muscle, lose weight, and enjoy every bite.
- Customizable Plan: Create your own recomp workouts to fit your life.
- Expert Advice: Ensure success with science-backed recomp tips from the best coaches, trainers, and nutrition pros.
Over the course of six videos, all of which are available farther down this page, we’re covering everything you need to dominate a full-body transformation. We’ll walk you through a full four-days-a-week body recomp workout program, and dive deep on the critical nutrition tips that’ll fuel your success. You’ll also get a full breakdown of the science of body recomp from strength coach Dave Rienzi (who’s worked with Dwayne Johnson, among others) and bodybuilder Dr. Pat Davidson, and you’ll see firsthand exactly how hard you’ll have to push yourself to in every workout. MH fitness director Ebenezer Samuel, C.S.C.S., guides you through the entire experience, telling you exactly what you need to do, while also educating you on why it works so you can stay on track for years after taking on this program. Feel like you need a more basic plan? Check out a more beginner-level workout and nutrition guide here.
Keep scrolling to access every video (or head to our All Out Studio app) and start your body recomp journey the right way.
This Body Recomp program is one of six deep-dive fitness journeys we’ll take you on in 2025, setting you up to move, look, and feel your best and fueling your body to the muscle it needs for longevity. Sign up for MVP Premium to access them all.
YOUR EXPERTS
Ebenezer Samuel, C.S.C.S.
Ebenezer Samuel, C.S.C.S. has been Men’s Health fitness director for the last five years, and he’s trained everyone from firefighters to pro athletes to CEOs, helping all build muscle and strength. He’ll teach you how to perfect your exercise technique and train hard while avoiding injury.
Dave Rienzi
Dave Rienzi is a pro bodybuilder and a strength and conditioning coach. He’s worked with stars like Dwayne Johnson and Henry Cavill. He preaches a sustainable training style that lets men of all ages build muscle and strength.
Dr. Pat Davidson, Ph.D.
Dr. Pat Davidson, Ph.D., is a bodybuilder and former college professor. He relies on a science-based approach to fitness and training, leveraging the latest research to build cutting-edge workout programs.
Dezi Abeyta, R.D
Dezi Abeyta, R.D. is an Arizona-based dietician who works with professional athletes and average guys. He helps you dial in muscle-building nutrition – while still enjoying every meal you eat.
Samuel, Rienzi, and Davidson break down the science of body recomp.
WATCH HERE
The exercises you must master for body recomposition.
WATCH HERE
Our busy-guy workout program for building muscle and shredding fat.
WATCH HERE
5 traps to avoid on a body recomp journey.
WATCH HERE
How to eat for body recomp, whether you’re home or on the road.
WATCH HERE
Watch fitness editor Brett Williams train with body recomp intensity.
WATCH HERE
Need a bigger push to reach your body recomp goals? Our follow-along workouts, available exclusively to MVP Premium members, are the key, helping you add intensity to your training (as you do in our Dadbod Shred program), hone your mobility (15-Minute Mobility) and supercharge your athleticism (Kettle Hell).
DADBOD SHRED
The perfect muscle-building workout for dads.
WATCH HERE
15-MINUTE MOBILITY
Relax tight muscles in less than 20 minutes a session.
WATCH HERE
KETTLEHELL
Want to blast a few more calories? This program has you covered.
WATCH HERE
MEN’S HEALTH MVP is a community of guys who are passionate about building their physical, mental, and emotional fitness, just as you are. And our MH MVP program is about giving you as many tools as possible to make that possible. Our Recomp program is just the start of a vast array of features that’ll help you become your best self.
- Unlock all stories and curated training plans for all fitness goals, as well as cutting-edge reviews and in-depth breakdowns of new workout principles at menshealth.com
- Get every print issue delivered straight to your mailbox
- Receive a weekly members-only newsletter with deep insights from MH’s fitness experts
- Access hundreds of streaming video workouts on demand
JOIN MVP PREMIUM
Dave Rienzi: Courtesy Mikkel Aranas; Dr. Pat Davidson, Ph.D.: Courtesy Davidson; Dad-Bod Shred: Courtesy Justin Steele; 15-Minute Mobility: Courtesy Ruben Chamorro; Kettlehell: Courtesy Men’s Health
The editors of Men’s Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more.
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