Body Recomposition workout plan :

Day One:

 Bench press: 8-12 reps x 3 sets

 Incline dumbbell bench press: 8-12 reps x 3 sets

 Chest dumbbell flys: 8-12 reps x 3 sets

 Dumbbell pullover: 8-12 reps x 3 sets

 Dips: 8-12 reps x 3 sets (last set to failure)

 Finish with 15-30 mins HIIT

Day Two:

 Deadlift: 6-8 reps x 3 sets

 Dumbbell shoulder press: 8-12 reps x 3 sets

 Bent over dumbbell row: 8-12 reps x 3 sets

 Dumbbell front raises: 8-12 reps x 3 sets

 Pull ups: 8-12 reps x 3 sets (last set to failure)

 Finish with 15-30 mins HIIT

Day Three:

 Barbell squats: 3-5 reps x 5 sets

 Dumbbell lunges: 8-12 reps x 3 sets

 Bulgarian split squats: 8-12 reps x 3 sets

 Leg press (machine): 8-12 reps x 3 sets

 Finish with 15-30 mins HIIT

Day Four:

 30-45 mins moderate-intensity steady-state cardio (biking, high-paced run or elliptical)

Take rest days in between where necessary. The schedule can vary based on what works for
you, but it could go like this:
 Monday: workout 1

 Tuesday: rest

 Wednesday: workout 2

 Thursday: rest

 Friday: workout 3

 Saturday: rest

 Sunday: workout 4