Ready for major results that you’ll see and feel? Our BodyComp program (which now has three volumes!) is the place to start.
As our Training + Programming Manager Melody D. says: “Think of this four-week progressive training program as your curated plan to double down on strength training and promote body composition change—aka healthy weight loss and increased lean muscle.”
And once you’ve finished BodyComp, you can build on your baseline gains and keep seeing results with BodyComp 2, BodyComp 3 and BodyComp 4, which are all 4-week, 5-days-per-week program, with slightly different programming. Keep reading to learn more about each, why you need to go through the OG BodyComp before the second, and more frequently asked questions.
BodyComp 1
What you’ll do: You’ll train 4 times a week with 45- to 60-minute strength workouts, split between upper and lower body days to increase the amount of muscular fatigue your body experiences in a short amount of time. You’ll also do one Power conditioning class per week to focus on cardio conditioning and give your muscles a break.
What you’ll need: A set of medium (8+ lbs) dumbbells, heavy (15+ lbs) dumbbells, a bench or sturdy chair, and optional sliders—so you can do this program from home or the gym. (If you don’t have sliders, you can swap in towels, socks, or paper plates, Melody notes.)
Who you’ll train with: You’ll work out with the obé instructors you know and love: Walter K., Dorian C., Kat S., The Stepbrothers (Calvin + Bryan), and Melody D. And you’ll also know that you’re joined by the obé community who’s right there alongside you, cheering you on.
Why it works: This program is designed to progressively overload your muscles through accumulating volume. As the weeks go on, you’ll increase the amount of reps and sets for each exercise. You’ll also teach your body how to create tension by moving slowly through full ranges of motions. As a result, you’ll build lean muscle mass, boost your metabolism, and experience healthy weight loss.
BodyComp 2
What you’ll do: You’ll train 5 days per week, which includes 4 days of split Strength + Power classes, plus 1 day of an endurance-based cardio class of your choice (Dance Cardio, Endurance, Cardio Boxing, Bounce, and Ride all fit the bill). Each week, we’ll switch up the work and rest times to gradually and safely increase your weight-lifting capacity, so that by the end of the program you can go as heavy as you can manage.
What you’ll need: A set of medium (8+ lbs) dumbbells and heavy (15+ lbs) dumbbells
Who you’ll train with: Melody D., Ana C., Dorian C., and Kat E. are your coaches for BodyComp 2.
Why it works: BodyComp 2 is an intensification phase that builds upon all the volume and capacity we built in our first 4 weeks together. The goal is to push the intensity by steadily increasing load each week. As a result, the body will continue to adapt to stress because of the density of these sessions. And you will continue to improve your body composition without feeling overly burned out.
BodyComp 3
What you’ll do: Put your strength to the test in our third installment of BodyComp. In BodyComp 3, you’ll crank up the reps and zoom in on more specific muscle groups. The results: more lean muscle, improved endurance, and increased strength from head to toe.
What you’ll need: A set of medium (8+ lbs) dumbbells and heavy (15+ lbs) dumbbells; bench or chair; sliders
Who you’ll train with: Melody D., Ana C., Dorian C., and Kat S. are your coaches.
Why it works: BodyComp 3 combines the pillars of the previous 2 phases by accumulating more reps and fatigue for more specific muscle groups. This 4-week program continues with the same training format, with 4 upper/lower body training splits per week plus one “choose-your-own-adventure” cardio day. The workouts will focus on progressive muscular hypertrophy (i.e. increasing muscle size and strength) and strength endurance (i.e. working the same muscle groups back-to-back!).
BodyComp 4
What you’ll do: Build upon all the strength you’ve gained in the previous installments, and work on repping it out with an added cardio blast. You’ll develop more power, gain additional strength, improve your cardio capacity, and be able to tackle harder workouts after you wrap the program.
What you’ll need: A set of medium (8+ lbs) dumbbells, a bench, sliders, and a kettlebell.
Who you’ll train with: Dorian C., Calvin M., Ana C., and David P.
Why it works: BodyComp 4 continues with the trademark split days, while focusing on functional strength training in low to mid-rep ranges, designed to change your body composition. This is your chance to perfect your form and level up your weight selection. Bonus: BodyComp 4 ends every training session with 10 minutes of cardio. From EMOMs to AMRAPs, you’ll end every workout feeling sweaty and stronger.
FAQs
Do I have to do BodyComp before BodyComp 2, 3, or 4?
Yes, we strongly recommend completing BodyComp before jumping into BodyComp 2 or 3, as they are designed to progressively build on each other. Think of it this way: BodyComp sets up your baseline—giving you a foundation of strength and mobility—while BodyComp 2 and 3 take it to the next level by building on the volume and capacity you developed in the first program.
What’s different in BodyComp 2 and 3?
While BodyComp was all about volume (aka maximizing reps and sets), BodyComp 2 shifts the focus to time. In this sequel, you’ll switch gears to focus on lifting heavier loads with more power, and striving to work as hard as you can through timed circuits. The good news: After being exhausted by the fatigue of part 1, part 2 switches gears and allows you to move heavier loads with more power, which will be a welcome feeling!
BodyComp 3 combines the pillars of the previous 2 phases by accumulating more reps and fatigue for more specific muscle groups. The workouts will focus on progressive muscular hypertrophy (i.e. increasing muscle size and strength) and strength endurance (i.e. working the same muscle groups back-to-back!).
BodyComp 4 focuses on functional strength training in low to mid-rep ranges, giving you a lot more focus to perfect your form. You’ll also add EMOMs and AMRAPs to the equation to boost your cardio and endurance.
Who is BodyComp for?
Anyone—as long as you have the basics of strength training down. “It’s designed to be open-level,” Melody says. “However, you should be aware of the time commitment this program involves!” You’ll want to make sure you have 60-minute chunks of time, 5 days a week, to reap the results that the program promises. Speaking of results…
What results can I expect?
You’ll see increased muscle definition, more localized strength, better endurance to push through harder efforts, and an amazing sense of accomplishment for sticking with a more robust training plan! You can also expect to build lean muscle mass, boost your metabolism, and experience healthy weight loss.
Should I follow a certain diet to see results?
While we don’t recommend any specific diets or style of eating, you can optimize your results, enhance recovery, and boost your energy with these healthy eating tips from instructor (and nutrition coach!) Kat S.
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