01
Deep calorie deficits
Generic plans put you in a steep calorie deficit, which stalls your strength and leaves you too tired to train.
For the returning lifter: Build muscle and lose fat at the same time.
Your AI body recomposition workout plan programs four weekly sessions, maintenance-anchored calories, and four daily protein doses for the beginner, the returning lifter, and the over-40 reset.
ReComp Pro is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 4
- per session, max
- 55min
- meals a day
- 4
- between deloads
- 5wk
ReComp Pro your coach · online
Today · Monday
Upper Strength
55 min · from your plan
You: My knees hurt today, I do not think I can do the heavy squats.
Your coach: Today's squats and split squats are out; hip thrusts, Romanian deadlifts and a Pallof press are in, so the work stays hip-dominant. Let me know how the knees feel.
Plan updated · confirmed in chat
The problem
Why standard plans fail you
02
Bulking and cutting cycles
Traditional bulking cycles demand you gain unwanted body fat first before you see any actual muscle definition.
03
Scale-only tracking
Tracking only your scale weight hides the actual progress you make when lean muscle replaces body fat over time.
The method
How ReComp Pro works
01
Rep-first progression
The coach focuses on reps first, then weight, then sets. You increase the load once you hit your rep targets, ensuring steady strength gains without form breakdown.
RuleHit your rep target before adding weight to the bar.
02
Carb cycling and protein pacing
Energy intake rises on training days with carbohydrates around your session, and drops on rest days. You get a daily protein target scaled to your bodyweight, divided into four meals.
RuleProtein in four doses and carbohydrates timed around your training.
03
Planned recovery and deloads
When your fatigue stays high for four days, the coach lowers the volume for the rest of that week. Every fifth week is lighter too, with loads held.
RuleA lighter week scheduled every five weeks or when fatigue spikes.
04
Responsive to your daily stress
The plan adapts to your life. The coach reads your sleep and resting heart rate data, adjusting today's workout if your recovery is low so you do not overtrain.
RuleToday's session gets lighter if your sleep or recovery is low.
Your week
Your weekly schedule
Sessions land on these weekdays; ask your coach in chat to move one to a day that suits you.
- Mon: Upper Strength(Train)
- Tue: Lower Strength(Train)
- Wed: Steps and Hip Mobility(Active)
- Thu: Upper Hypertrophy(Train)
- Fri: Lower Hypertrophy(Train)
- Sat: Refeed, Measure and Optional LISS(Active)
- Sun: Full Recovery and Protein Prep(Rest)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Skinny-fat beginners who want to change shape, not just scale weight
- Lifters returning to the gym after two or more years away
- People over forty looking for a methodical, measurable reset
Pick another coach if
- Advanced lifters near their genetic ceiling who need a traditional bulk-and-cut cycle
- Anyone who needs to hit a specific number on the scale by a fast-approaching date
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. ReComp Pro writes your first plan before you sign in. Month to month; cancel in a tap.
ReComp Pro
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a full commercial gym?
No. The coach programs a dumbbell or home alternative for every single exercise in the plan.
What if I miss a training day?
Tell the coach in the chat. It will rebuild your week, move your heavy day, and adjust your nutrition targets for the remaining days.
How long are the workouts?
Sessions are programmed to take 55 minutes, including your warm-up and rest periods.
How do I know if it is working if the scale does not move?
The coach tracks your progress through tape measurements, photos, and your strength log. A rep or load personal record is the proof your body is changing.
Does the meal plan account for my rest days?
Yes. Your menus differ in energy: rest days run about a fifth below training days on high-volume meals, and Saturday's refeed adds carbohydrate.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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