Karan's blueprint for a lean & strong physique

Recomposition is possible — with conditions

Losing fat while gaining muscle works best for people returning to training, with meaningful fat to lose, and high protein intake. Karan fit all three.

The split

Push, pull, legs, upper, lower — five sessions, each built around two heavy compound lifts followed by accessory volume. Every session had a defined target to beat.

• 2 compounds at 4-6 reps, 3-4 accessories at 8-15 reps
• 8,000 steps daily floor
• One deload week every eighth week

Recovery ran the plan

When readiness dropped, the AI coach reduced accessory volume and kept the heavy work. That kept strength climbing while total fatigue stayed manageable.

Six months later: same bodyweight, 7kg less fat, visibly stronger on every main lift.