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The 30-Day Recomp BlueprintLose Fat & Build Muscle
at the Same Time.
Science-backed. Done-for-you. The exact 30-day protocol Coach Voris uses with private clients — now a $7 PDF you can start tonight.
What's inside.
No filler. Every page is something you actually use this week.
- The exact macro split for recomp at 3 calorie tiers (1800, 2200, 2600 kcal) — with full sample meal plans.
- A 4-week progressive training program — pick the 3-day full-body OR 5-day upper/lower split.
- Why cardio might be killing your gains, and the Zone 2 dose that doesn't.
- The protein anchor rule that survives a deficit and keeps muscle on.
- Sleep, stress, and deload protocol — what to actually do, in plain English.
- Form cues for every compound lift so you don't waste a session.
- Weekly tracker sheets + 30-day challenge calendar for accountability.
- Decision rules: when to add calories, when to cut, when to deload.
This is for you if…
- You've trained 6+ months and stalled.
- You want a plan, not a YouTube rabbit hole.
- You'll trade 30 minutes a day for a leaner, stronger body.
- You're done bulking and cutting and want to recomp.
This is NOT for you if…
- You want a magic pill or 7-day shortcut.
- You won't track a single meal or set.
- You're already in a coached program — finish it first.
- You're under 18 or pregnant — see a clinician.
"Dropped 11 lb of fat, added 15 lb to my bench. The macro split and progression chart alone are worth 10x the price."
— Mark T., verified buyer
The Recomp Blueprint
40-page workbook PDF. Instant download. Yours forever.
$7$47
Secure checkout · 30-day refund