Recomposition System

Eight weeks, five days a week, pairing strength work with conditioning to change body composition while keeping muscle. Upper and lower strength days anchor the week, volume days add targeted muscle work, and a dedicated conditioning day drives output. Loads build through week 3, back off in week 4, then climb to a hard, clean week 8. Full gym required. Self-guided: you follow the written progression rules and track your own work. No coaching, no check-ins, no medical advice.

Your first day, in the Club app

Every session runs inside the ASPN Club app. This is Week 1, Day 1 as you will actually see it: the targets written for you, and a private logger where you record the weight and reps you hit, set by set. Every exercise from Day 1 is shown below.

What you get

• The full eight-week Recomposition System inside the ASPN Club app: five days a week, every session written out
• Strength days, volume days and a dedicated conditioning day, with loads building through week 3, backing off in week 4 and climbing to week 8
• Tempo, rest and RPE targets for every lift
• A private session logger for every workout: record the weight and reps you actually hit, per set

How the week works

Equipment

Full gym required (barbell or dumbbells, bench, pull-up bar or pulldown, cables).

What’s not included

Self-guided program. No coaching, no check-ins, no medical advice. You follow the written progression and track your own sessions.