Combining a calorie deficit with focused strength training is the perfect strategy to achieve body recomposition—losing fat while maintaining or even building muscle. This is especially critical for climbers looking to get strong for the mountains without carrying extra weight.
We've developed a specific 5-Day "Deficit Strength & Mountain Prep" plan that focuses heavily on leg and core endurance, stabilizing shoulder/arm muscles, and maintaining powerful back strength.
Why This Plan Works
Since recovery is crucial when you are in a calorie deficit, this plan uses a Push/Pull/Legs structure with two dedicated Endurance/Core days. This allows you to hit muscle groups intensely while spreading out the fatigue, preventing injury and burnout.
The Interactive Tracker
To make this plan easier to follow, we've built a custom interactive tool right here on our site. It works **offline** and saves your progress automatically to your device, so you can use it at the gym without a connection.
Features
Why use MountainLog?
- • Works Offline: No internet needed after the first load.
- • Auto-Save: Your logs and custom plans are saved to your device.
- • Customizable: Edit the JSON plan to fit your specific needs.
- • Export/Import: Backup your data or share plans with friends.
Quick Tips for Success
- • Focus on Form: Since you are in a deficit, perfect form is more important than heavy weight.
- • Stop at RPE 8: Stop 1-2 reps short of failure to avoid excessive fatigue.
- • Prioritize Sleep: Recovery happens when you sleep. Aim for 7-9 hours.
- • Eat Protein: Ensure you're getting enough protein to support muscle maintenance.
Ready to get started? Head over to the Workout Tracker and crush your goals!
💬 Join the Discussion
Share your thoughts, experiences, or questions about this article