The complete science-based system for body recomposition — lose fat, build muscle, and eat the foods you love. 3 workouts per week. Works for every fitness level.
If you've tried getting in shape before and it didn't stick, it wasn't your fault. It was the program.
6–7 days a week in the gym. Nobody can realistically commit to that long-term. You fall off after 3 weeks and feel like a failure.
Eliminate everything you like. No carbs, no sugar, no eating out, no social life. Miserable until you give up and eat everything in sight.
Built for advanced athletes only. Beginners get hurt trying to keep up. Or programs are so basic they stop working after week two.
ReshapeMethod is built on three principles that have decades of research behind them — and zero gimmicks.
Every week builds on the last. You add weight or reps systematically. Your body has no choice but to adapt. This is the mechanism behind every physique transformation that has ever worked.
Hit your protein, carb, and fat targets. The food you eat to hit them is entirely your choice. Pizza, rice, pasta, chocolate — as long as it fits your macros, it fits your plan.
The same program, three intensities. Beginners build the foundation safely. Intermediates push into new hypertrophy ranges. Advanced trainees hit near-maximal intensities. One program for life.
Establish movement patterns, find working weights, build work capacity. Log every number.
Load increases on all compounds. Supersets introduced for Intermediate and Advanced trainees.
Highest training volume. Drop sets, rest-pause, and mechanical sets for advanced trainees.
Week 7: test your maxes. Week 8: planned deload so your body consolidates all gains.
No upsells. No "advanced version". This is the complete system — 33 pages covering training, nutrition, and recovery.
4 training phases. 3 full sessions per week (Push / Pull / Legs). Every exercise listed with sets, reps, rest, and tempo. Scaled for Beginner, Intermediate, and Advanced within every single table.
Step-by-step Mifflin-St Jeor formula to calculate your Basal Metabolic Rate and Total Daily Energy Expenditure. Worked example included so you can do the math yourself in 5 minutes.
Flexible macro targets based on your goal (fat loss / recomp / muscle gain). Protein, carbs, and fat explained clearly. No banned foods. No meal timing rules.
Breakfast, lunch, dinner, and snacks — all with full macro breakdown per serving. Under 20 minutes prep time each. Built for people who actually want to eat well, not suffer.
Detailed form cues for every major compound lift — Squat, Bench Press, Deadlift, Row, and more. Includes the most common beginner mistakes and how to fix them.
Exactly what to track (weight, measurements, strength, photos), when to track it, and how to interpret your results. The scale lies — this shows you what to look at instead.
A 2-minute self-assessment in the program tells you exactly where to start. No guessing. You get the right intensity from day one.
Under 1 year of consistent training. This tier establishes movement patterns, builds work capacity, and sets up the progressive overload engine.
1–3 years of consistent training. Supersets, heavier loads, and more volume density. This is where most people see the fastest results.
3+ years of structured training. Near-maximal intensities, drop sets, rest-pause, and RPE-based loading. Week 7 includes PR testing.
IIFYM means there are no forbidden foods. Hit your macro targets — and fill them however you want.
Protein target is the #1 priority. Everything else fills in around it. 1.8–2.2g per kg of bodyweight per day.
No tracking app required (but we recommend one). The PDF shows you how to estimate portions by eye.
80/20 consistency beats 100% perfection. Hit your targets 5–6 days out of 7 and you'll get excellent results.
TDEE calculator included. Know exactly how many calories you need before you start — no generic estimates.
Example daily macros for a 80kg male on body recomp:
These are real outcomes from people who followed the program consistently for 8 weeks.
"I've tried maybe five programs over the years. This is the first one I actually finished. The 3-day schedule is completely realistic, and the nutrition guide finally made sense of macros for me. My waist went down 6cm in 8 weeks."
"I'm an intermediate lifter and honestly wasn't sure a $29 program would give me anything new. I was wrong. The phase structure is smart, the IIFYM section is the clearest explanation I've read, and I hit my bench PR in week 7."
"I only lost 5kg on the scale but my arms got bigger and I dropped a pant size. The progress tracking section taught me to stop obsessing over the scale. Photos showed a transformation the scale was hiding."
The program, the nutrition guide, the recipes, and the tracking system — all for less than two sessions with a personal trainer.