Lose fat and build muscle at the same time.
For lifters who know the basics and want more from their training. Recomp gives every session a clear structure, suggests what weight to lift, and shows you when your body is changing, even when the scale doesn't move.
Start Recomp$10 every 4 weeks ($2.50 a week). Renews automatically, cancel any time. 7-day money-back guarantee.
Bulking and cutting keeps you going in circles.
Most lifters spend months eating more to build muscle, then months eating less to lose the fat that came with it. A year later, they look much the same.
Trained lifters can lose fat and build muscle at the same time. The hard part is seeing it happen, because the scale barely moves.
Recomp measures what the scale misses.
A clear structure for every session.
Tell Recomp how many days you can train and which muscles you want to bring up. It lays out your week and keeps adjusting it as you get stronger.
Know what to lift, every set.
Recomp suggests a weight for every set and tells you when you're ready to go heavier.
Stuck on a lift? Recomp notices.
When an exercise stops moving forward, Recomp spots it and suggests a better option. Machine taken? Swap it for today, or for good.
See the change the scale can't.
Take a few tape measurements each week. Recomp tells you whether you're losing fat, building muscle, or both.
A report every 4 weeks.
See which lifts went up, how much you trained, how you slept and how your measurements changed. Then see what changes in the next 4 weeks.
The small things, handled.
Your daily calorie and protein guidelines. A rest timer that starts on its own. The plates to load on each side of the bar. Last session's notes, waiting on the exercise.
Built on research.
Recomp is based on published sports science, from how much protein you need to how hard each set should be.
See the studies
- Barakat et al. (2020). Body recomposition: can trained individuals build muscle and lose fat at the same time? Strength and Conditioning Journal.
- Morton et al. (2018). British Journal of Sports Medicine.
- Nunes et al. (2022). Journal of Cachexia, Sarcopenia and Muscle.
- Bagheri et al. (2023). Journal of the International Society of Sports Nutrition.
- Garthe et al. (2011). International Journal of Sport Nutrition and Exercise Metabolism.
- Refalo et al. (2023). Sports Medicine.
- Schoenfeld, Ogborn and Krieger (2017). Journal of Sports Sciences.
- Nedeltcheva et al. (2010). Annals of Internal Medicine.
Twelve weeks, built to progress.
Your training load steps up as you get stronger. You check in every week.
Weeks 1–4
Find your starting point and settle your working weights.
Weeks 5–8
Build. The weights climb as you get stronger.
Weeks 9–12
Your hardest training of the cycle. Then re-measure and start the next twelve.
One plan. One price.
$10 every 4 weeks · $2.50 a week
- A clear structure for every session
- A suggested weight for every set
- A weekly check on how your body is changing
- A report every 4 weeks
- Add your own exercises
- Daily calorie and protein guidelines
- Rest timer, plate calculator and notes
Renews automatically. Cancel any time. 7-day money-back guarantee.
Try it for 7 days. If it isn't for you, email hello@thesistraining.com within 7 days of joining and before you've logged two sessions, and we'll refund you. One refund per customer.
Questions
Is it for men and women?
Yes.
I'm fairly new to lifting. Is it for me?
Yes. Recomp adapts to your experience.
How many days a week do I need?
Anywhere from 2 to 6. Your program is built around the days you have.
Do I need a gym?
Yes. Recomp is built for a commercial gym with barbells, cables and machines.
Do I have to log my food?
No. You get daily calorie and protein guidelines. How you hit them is up to you.
Is there an app to download?
No. Recomp runs in your phone's browser.
How do I cancel?
From your account, at any time. You keep access until the end of the 4 weeks you've paid for.
Is Recomp available in my country?
Recomp is available everywhere except the European Union and the European Economic Area, where it isn't available yet.