Female Edition · 12-Week Body Recomposition Challenge
Drop fat.
Build muscle.
Change everything.
The 12-week body recomposition system used by 1000+ across UK, US and the Middle East. No supplements. No rigid meal plans.
Instant PDF download · One-time payment · 30-day guarantee
Standard Price $147
$97
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Why most programmes fail
You lose muscle, not just fat
Calorie restriction without the right training stimulus strips muscle alongside fat. You end up lighter but softer — and your metabolism is slower than when you started.
Rigid plans collapse at week 2
Miss one day and the programme tells you to restart. Real life doesn't work like that. Miss a session — this programme continues from where you left off.
Meal plans built for laboratories
Most nutrition frameworks eliminate entire food groups or demand precision that's impossible at a restaurant. This system uses three numbers. Set them once. Done.
The scale lies and you quit
Recomposition changes your body composition — not just the number. Your scale may barely move while your body is transforming. Most people quit too early.
"The body is engineered to perfection. Give it the right inputs and it self-corrects. Your job is not to fight it — your job is to stop fighting it."Francesco Zen · ZTraining
Four phases.
84 days.
Your body rebuilt.
Foundation
Build the movement habit. Establish your personal nutrition baseline — a 10-minute calculation that governs everything that follows. You'll feel the change before you see it: energy improves, sleep deepens, digestion settles.
Activation
Iso 1 and Negative 3 intensity techniques are introduced progressively — increasing stimulus without adding time. The mirror starts to shift. Muscle definition appears. Clothes fit differently.
Intensity
Supersets and drop sets. Metabolic demand rises significantly. Fat loss accelerates. This is where most programmes lose people. Yours will not — because the progression was built for this exact moment.
Peak
Cluster sets. Maximum training stimulus. The habits built over 9 weeks are now automatic. The body locks in its new composition. This phase is about making the transformation permanent — not just visible.
Everything you need.
Nothing you don't.
84-day training plan
Every session mapped day by day — upper body, glutes & legs, recovery protocols. Nothing left to interpret.
Nutrition framework
Three numbers, set once in 10 minutes. Training day and rest day macros. Low GI protocol. No meal plans, no restrictions.
Progressive intensity system
Iso 1, Negative 3, supersets, drop sets and cluster sets introduced phase by phase. Zero plateaus.
ZTraining recipe guide
5 complete recipes — Cajun salmon, Poke bowl, Chicken & rice and more — all built around your personal macro targets.
Progress tracking system
Five weekly metrics that actually show recomposition. Weight, waist, hips, energy and training performance — read together, not in isolation.
Protein & carb reference tables
Full macro tables for every approved food source. Raw weights. Cooking rules. Everything pre-calculated.
400+ transformations.
Real people. Real results.
Stick to the plan for guaranteed results.
"By week 6 my jeans were loose and my strength was going up weekly. I hadn't changed a number on the scale — but my whole body looked different. Exactly what Francesco said would happen."
"The nutrition section was the piece I'd been missing for years. Once I understood my three numbers, everything clicked. Simple, honest, and it actually works."
"I've done six programmes in three years. This is the first I completed. The phases build perfectly and the instructions leave no room for confusion."
Francesco Zen · ZTraining
Built by someone who has done this 400 times
This programme is not a diet. It is not a punishment. It is not another thing you have to white-knuckle your way through.
Over 18 years coaching clients across the UK, US and UAE, I've seen every approach. The ones that work are never the hardest ones. They are the ones that fit inside a real life.
Answered honestly
Sessions are capped at 50 minutes. The standard rotation is 4 days per week. If you wake up genuinely exhausted, take an extra rest day — it's written into the programme.
Continue from where you left off. Do not restart. Do not punish yourself. The programme accounts for real life — missing a day is normal, not a failure.
You calculate three numbers once at the start. It takes 10 minutes. Everything else — what to eat, how much, when — follows automatically from those three numbers.
This is recomposition, not weight loss. If your waist measurement is down and your training weights are going up, you are transforming perfectly. The mirror is your real metric — not the scale.
No supplements are required. Food first, always. Whey protein is listed as an option, not a requirement. Everything the programme needs comes from real food.
Standard Price $147
$97
Instant PDF download · 84 days of programming · Yours forever
30-day money-back guarantee · No questions asked
Ready to go further?
Once you've completed 12 weeks and want fully personalised coaching, custom programming built around your schedule, and direct weekly adjustments — the 24 Week Full Recomposition System is the natural next step.
24-Week Full Recomposition System for Executives · $4,449
Learn about the 24-week programme →Every transformation begins
with one decision.
You made yours when you opened this page.
The rest is engineering.
Instant download · One-time payment · 30-day guarantee