{"product_id":"recomposition-system","title":"Recomposition System","description":"\u003cdiv style=\"background: #f7f3ec; border: 1px solid #e6ddcd; border-radius: 14px; padding: 20px 22px; margin: 16px 0;\"\u003e\n\u003cp\u003eEight 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.\u003c\/p\u003e\n\u003ch3 style=\"font-family:Arial,Helvetica,sans-serif;letter-spacing:2px;text-transform:uppercase;color:#8a6d3b;font-size:13px;margin:28px 0 8px;\"\u003eYour first day, in the Club app\u003c\/h3\u003e\n\u003cp style=\"color:#4a443a;font-size:14px;line-height:1.6;\"\u003eEvery 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.\u003c\/p\u003e\n\u003cstyle\u003e\n.apx-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(150px,1fr));gap:14px;margin:18px 0 8px}\n.apx-item{margin:0;background:#faf7f0;border:1px solid #e8e0d2;border-radius:16px;padding:14px 12px 14px;display:flex;flex-direction:column;gap:12px}\n.apx-phone{position:relative;width:100%;height:280px;display:flex;align-items:center;justify-content:center}\n.apx-crop{position:relative;overflow:hidden;width:100%;margin:0 auto}\n.apx-crop img{position:absolute;max-width:none!important;height:auto!important;display:block}\n.apx-item figcaption{display:flex;flex-direction:column;gap:3px;font:600 13px\/1.3 Arial,Helvetica,sans-serif;color:#2b1a10;text-align:left}\n.apx-item figcaption span{font:600 10.5px\/1.3 Arial,Helvetica,sans-serif;letter-spacing:1.3px;text-transform:uppercase;color:#8a6d3b}\n@media(max-width:600px){.apx-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:10px}.apx-phone{height:220px}}\n\u003c\/style\u003e\n\u003cdiv class=\"apx-grid\"\u003e\n\u003cfigure class=\"apx-item\"\u003e\u003cdiv class=\"apx-phone\"\u003e\u003cdiv class=\"apx-crop\" style=\"aspect-ratio:425\/879;max-width:135px\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0752\/5525\/1190\/files\/14-recomposition-day1-ex1-framed.png\" alt=\"ASPN Club app: Recomposition System Week 1 Day 1 session with Exercise 1, Barbell Bench Press, 4 sets of 5, with weight and rep logging\" loading=\"lazy\" style=\"width:129.882%;left:-15.059%;top:-7.281%\"\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003cfigcaption\u003eExercise 1 · Barbell Bench Press (or DB)\u003cspan\u003e4 sets × 5 reps · RPE 7-9\u003c\/span\u003e\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure class=\"apx-item\"\u003e\u003cdiv class=\"apx-phone\"\u003e\u003cdiv class=\"apx-crop\" style=\"aspect-ratio:405\/459;max-width:247px\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0752\/5525\/1190\/files\/15-recomposition-day1-ex2-framed.png\" alt=\"ASPN Club app: Exercise 2, Weighted Pull-Up or Pulldown, 4 sets of 5, in the session logger\" loading=\"lazy\" style=\"width:131.358%;left:-15.802%;top:-13.943%\"\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003cfigcaption\u003eExercise 2 · Weighted Pull-Up (or Pulldown)\u003cspan\u003e4 sets × 5 reps\u003c\/span\u003e\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure class=\"apx-item\"\u003e\u003cdiv class=\"apx-phone\"\u003e\u003cdiv class=\"apx-crop\" style=\"aspect-ratio:405\/427;max-width:265px\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0752\/5525\/1190\/files\/16-recomposition-day1-ex3-framed.png\" alt=\"ASPN Club app: Exercise 3, Standing DB Press, 3 sets of 8, in the session logger\" loading=\"lazy\" style=\"width:131.358%;left:-15.802%;top:-14.988%\"\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003cfigcaption\u003eExercise 3 · Standing DB Press\u003cspan\u003e3 sets × 8 reps\u003c\/span\u003e\u003c\/figcaption\u003e\u003c\/figure\u003e\u003cfigure class=\"apx-item\"\u003e\u003cdiv class=\"apx-phone\"\u003e\u003cdiv class=\"apx-crop\" style=\"aspect-ratio:405\/458;max-width:247px\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0752\/5525\/1190\/files\/17-recomposition-day1-ex4-framed.png\" alt=\"ASPN Club app: Exercise 4, Chest-Supported Row, 3 sets of 8, in the session logger\" loading=\"lazy\" style=\"width:131.358%;left:-15.802%;top:-13.974%\"\u003e\u003c\/div\u003e\u003c\/div\u003e\n\u003cfigcaption\u003eExercise 4 · Chest-Supported Row\u003cspan\u003e3 sets × 8 reps\u003c\/span\u003e\u003c\/figcaption\u003e\u003c\/figure\u003e\n\u003c\/div\u003e\n\n\u003ch3 style=\"font-family:Arial,Helvetica,sans-serif;letter-spacing:2px;text-transform:uppercase;color:#8a6d3b;font-size:13px;margin:28px 0 8px;\"\u003eWhat you get\u003c\/h3\u003e\n\u003cul style=\"color:#4a443a;font-size:14px;line-height:1.6;\"\u003e\n\u003cli\u003eThe full eight-week Recomposition System inside the ASPN Club app: five days a week, every session written out\u003c\/li\u003e\n\u003cli\u003eStrength days, volume days and a dedicated conditioning day, with loads building through week 3, backing off in week 4 and climbing to week 8\u003c\/li\u003e\n\u003cli\u003eTempo, rest and RPE targets for every lift\u003c\/li\u003e\n\u003cli\u003eA private session logger for every workout: record the weight and reps you actually hit, per set\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 style=\"font-family:Arial,Helvetica,sans-serif;letter-spacing:2px;text-transform:uppercase;color:#8a6d3b;font-size:13px;margin:28px 0 8px;\"\u003eHow the week works\u003c\/h3\u003e\n\u003ctable style=\"width:100%;border-collapse:collapse;font-size:13px;color:#4a443a;margin-top:10px;\"\u003e\n\u003ctr\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003e\u003cstrong\u003eDay 1\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003eUpper strength\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003e\u003cstrong\u003eDay 2\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003eLower strength\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003e\u003cstrong\u003eDay 3\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003eConditioning\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003e\u003cstrong\u003eDay 4\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003eUpper volume\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003e\u003cstrong\u003eDay 5\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003eLower volume\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003e\u003cstrong\u003eDay 6-7\u003c\/strong\u003e\u003c\/td\u003e\n\u003ctd style=\"padding:6px 8px 6px 0;border-bottom:1px solid #efe8db;\"\u003eOff\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/table\u003e\n\u003ch3 style=\"font-family:Arial,Helvetica,sans-serif;letter-spacing:2px;text-transform:uppercase;color:#8a6d3b;font-size:13px;margin:28px 0 8px;\"\u003eEquipment\u003c\/h3\u003e\n\u003cp style=\"color:#4a443a;font-size:14px;\"\u003eFull gym required (barbell or dumbbells, bench, pull-up bar or pulldown, cables).\u003c\/p\u003e\n\u003ch3 style=\"font-family:Arial,Helvetica,sans-serif;letter-spacing:2px;text-transform:uppercase;color:#8a6d3b;font-size:13px;margin:28px 0 8px;\"\u003eWhat’s not included\u003c\/h3\u003e\n\u003cp style=\"color:#4a443a;font-size:14px;\"\u003eSelf-guided program. No coaching, no check-ins, no medical advice. You follow the written progression and track your own sessions.\u003c\/p\u003e\n\u003c\/div\u003e","brand":"ASPN Labs","offers":[{"title":"Default Title","offer_id":52063929827574,"sku":null,"price":149.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0752\/5525\/1190\/files\/3-prog-recomposition-system.jpg?v=1793157721","url":"https:\/\/aspnlabs.org\/products\/recomposition-system","provider":"ASPN Labs","version":"1.0","type":"link"}