With so many fitness trends competing for attention — from Hyrox and hybrid training to functional fitness and beyond — it’s easy to feel overwhelmed. Yet one goal consistently stands out above the rest: improving body composition. That means building muscle, shedding excess fat, and feeling stronger without overcomplicating the process.
The Build Muscle, Burn Fat plan is created to do exactly that. This straightforward 4–6 week training programme combines structured workouts with a fully comprehensive nutrition guide, helping you create a sensible, sustainable calorie deficit while still fuelling performance. Below, you’ll find a superset-based full-body workout taken directly from the plan so you can experience it first-hand.
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Build Muscle and Burn Fat With a Simple Four-Week Training Plan
Build strength, add muscle, and strip body fat in 2026 with this simple four-week training plan from Men’s Health fitness director Andrew Tracey. Alongside the workouts, you’ll receive a complete nutrition guide designed to support a smart calorie deficit without compromising training output. Unlock 14 days of free access to the Men’s Health app and start training today.
How Long Body Recomposition Really Takes With Realistic Month-by-Month Progress Expectations
Barbell Deadlift
Hinge down with a flat back to grip the bar, keeping hips low and chest up. Brace your core and drive through the floor to stand tall, maintaining straight arms and a neutral spine throughout the movement.
Goblet Squat
Hold a dumbbell or kettlebell tight to your chest. Sink into a deep squat with elbows close to your thighs, then drive upward explosively, keeping your torso upright and the weight secure.
Incline Dumbbell Press
Lie back on an incline bench with dumbbells positioned above your chest. Lower them slowly toward your upper chest, elbows slightly tucked. Pause briefly, then press to full extension under control.
Bent-Over Dumbbell Raise
Hinge forward until your torso is nearly parallel to the floor, holding light dumbbells at arm’s length. Raise them out to shoulder height while squeezing your shoulder blades, then lower steadily, keeping your torso angle consistent.
Pull-Up
Hang from a bar using an overhand grip. Brace your body and pull your elbows down and back until your chin clears the bar. Pause at the top, then lower slowly to a dead hang, avoiding any swinging or kipping.
Press-Up
Begin in a strong plank position with hands beneath your shoulders. Lower your chest under control without letting hips drop, then press back to straight arms, keeping elbows close. Perform as many reps as possible — then push for a few more.
15-Minute Conditioning Challenge
Select a conditioning machine or head outdoors for a run, ride, or ruck. Cover as much distance as possible in 15 minutes. Repeat weekly and aim to beat your previous best.
