TL;DR

The Build Phase is your next step toward visible strength and sustainable body recomposition. This phase centers on hypertrophy—the science of building lean muscle mass—paired with targeted HIIT conditioning to improve metabolic health, increase strength, and create that “lean, toned” aesthetic so many women are after.

If you finished the first phase (or just want a smarter strength plan), you’re ready for this upgrade.

👉 Start The Build Phase

👉 Or brush up on fueling with the Nutrition for Body Recomposition Course

Why Hypertrophy Is Your Secret Weapon This Year

If you’ve ever wondered why you can work out consistently but still struggle to see definition or feel stronger, here’s the answer: your body needs progressive strength training to change.

Not random workouts.
Not endless cardio.
Not “toning” circuits with light dumbbells.

Actual, structured hypertrophy: lifting weights in a way that stimulates muscle growth and metabolic adaptation.

That’s exactly what Body Recomp Reset: The Build Phase was designed to do.

“Women don’t need more chaos in their training—they need clarity and progression. The Build Phase takes the guesswork out and gives you a roadmap for real, visible strength,”
says Melody D., Senior Director at obé.

What Is Hypertrophy, Really? (And Why It Works)

Hypertrophy is the process of increasing muscle fiber size, which does far more than change how you look. It also:

Increases your resting metabolic rate (your body burns more calories at rest)
Creates stable joints and reduces injury risk
Improves bone density
Enhances insulin sensitivity
Supports hormonal balance (especially for women 35+)
Gives you that “lifted,” sculpted aesthetic

Muscle is metabolically active, meaning it works for you all day long—even when you’re not working out.

That’s why the Build Phase uses heavier weights, intentional rep ranges, and weekly progression, giving your body the stimulus it needs to grow lean muscle efficiently and safely.

👉 Start The Build Phase →

Why HIIT Conditioning Complements Hypertrophy—Especially for Women

Strength training builds the muscle.
HIIT conditioning (HIIT) reveals it.

But here’s the nuance: we’re not talking about punishing, jump-heavy HIIT or calorie-chasing chaos.
We’re talking about smart conditioning that:

Builds cardiovascular fitness
Improves metabolic flexibility
Supports fat loss without muscle loss
Enhances recovery
Increases overall training capacity

And yes—women respond incredibly well to this pairing.

“When you combine hypertrophy with thoughtfully programmed HIIT conditioning, you create the perfect environment for body recomposition. You keep muscle ON while gently nudging body fat DOWN,”
says Alex M., program creator and women’s health coach.

This is why the Build Phase includes one Strength Conditioning day per week—so you can boost metabolism without burning out your nervous system or compromising muscle.

👉 Start The Build Phase →

What’s New in The Build Phase

A smiling person in a blue athletic top poses confidently with arms crossed against a soft gradient background.

The Progression You’ve Earned
The Build Phase is four weeks of structured, intentional progression. Expect:

✔ Heavier Push / Pull / Leg days

Train major movement patterns with more load and clearer rep ranges.

✔ Purposeful rep schemes

You’ll work within rep ranges that support hypertrophy (typically 6–15).

✔ HIIT conditioning

A smart blend of intervals and strength endurance to improve metabolic health.

✔ A balanced 4-day weekly plan

Designed to help you feel stronger, not exhausted.

“This phase teaches women that you don’t need more workouts—you need better ones. Heavier lifts, clearer structure, and space to recover. That’s when the body changes,”
says Kat B., obé instructor and women’s health nutrition coach.