THERE ARE MANY ways to train, but it’s tough to beat the basics if you’re striving to build muscle and lose body fat at the same time. That lofty goal is called body recomposition , which you can accomplish using the right plan. Take the leg day below, provided by Men’s Health ’s fitness director Ebenezer Samuel, C.S.C.S. as part of our Body Recomp Ultimate Workout video .

The workout is built upon a foundation of tried-and-true muscle-building principles. You’ll use compound movements to target multiple muscles at once, lift heavy weights within a rep or two of failure to stimulate hypertrophy (muscular growth), and rest long enough to ensure you can tackle each set with ferocity.…