Methodology

The 24-Week Recomposition System, Explained

Francesco Zen, founder of ZTraining · Last updated June 19, 2026

Phase 1 · Weeks 1–2

System calibration

Baseline set, nutrition and training structure activated. Energy stabilises. Most clients report better sleep within the first 10 days.

Phase 2 · Weeks 3–4

Visible early changes

Energy in the morning before work improves noticeably. First visible body changes begin. Clothes start fitting differently.

Phase 3 · Weeks 6–8

Measurable fat loss

A consistent downward trend in body composition. Most clients hit their first milestone weight here. Cognitive clarity at work often peaks in this phase.

Phase 4 · Weeks 12–18

Structural transformation

Body recomposition becomes visible to others. Muscle-to-fat ratio shifts significantly. This is where the "you look different" comments start.

Phase 5 · Weeks 20–24

Full integration and permanence

Habits are automatic. The sustainability phase locks in the results. The programme finishes with you knowing exactly how to maintain this indefinitely.

Where to find it

This is the Full Recomposition programme, available directly through ZTraining at £4,800 for the full 24 weeks.

Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.