PlanByWeek

Body Recomposition Workout Plan

12 weeks·4 days / wk·upper lower

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Weeks
12
Sessions
48
Peak week
64 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 746 hard sets46 sets

  1. Mon

    Oct 5

    Upper (strength)

    48 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Bench press3 × 870.5% 1RM (≈RPE 7)
    Barbell row2 × 8RPE 7
    Overhead press2 × 10–12RPE 8
    Pull-up2 × 10–12RPE 8
    Lateral raise1 × 12–15RPE 8
    Barbell curl1 × 12–15RPE 8
    Skull crusher1 × 12–15RPE 8

  2. Tue

    Oct 6

    Lower (strength)

    48 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Back squat3 × 870.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 10–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8
    Lying leg curl2 × 12–15RPE 8
    Standing calf raise1 × 12–15RPE 8
    Hanging knee raise1 × 12–15RPE 8

  3. Thu

    Oct 8

    Upper (volume)

    45 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Overhead press2 × 870.5% 1RM (≈RPE 7)
    Pull-up2 × 8RPE 7
    Incline dumbbell press2 × 10–12RPE 8
    Chest-supported row2 × 10–12RPE 8
    Face pull1 × 12–15RPE 8
    Incline dumbbell curl1 × 12–15RPE 8
    Cable pushdown1 × 12–15RPE 8

  4. Fri

    Oct 9

    Lower (volume)

    45 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Deadlift3 × 870.5% 1RM (≈RPE 7)
    Front squat3 × 10–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8
    Leg extension1 × 12–15RPE 8
    Seated leg curl1 × 12–15RPE 8
    Ab wheel rollout1 × 12–15RPE 8
02Block 1, week 2: RPE 848 hard sets48 sets
4 sessions

  1. Mon

    Oct 12

    Upper (strength)

    48 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Bench press3 × 874% 1RM (≈RPE 8)
    Barbell row2 × 8RPE 8
    Overhead press2 × 10–12RPE 8
    Pull-up2 × 10–12RPE 8
    Lateral raise1 × 12–15RPE 8
    Barbell curl1 × 12–15RPE 8
    Skull crusher1 × 12–15RPE 8

  2. Tue

    Oct 13

    Lower (strength)

    48 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Romanian deadlift3 × 10–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8
    Lying leg curl2 × 12–15RPE 8
    Standing calf raise1 × 12–15RPE 8
    Hanging knee raise1 × 12–15RPE 8

  3. Thu

    Oct 15

    Upper (volume)

    48 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Overhead press3 × 874% 1RM (≈RPE 8)
    Pull-up2 × 8RPE 8
    Incline dumbbell press2 × 10–12RPE 8
    Chest-supported row2 × 10–12RPE 8
    Face pull1 × 12–15RPE 8
    Incline dumbbell curl1 × 12–15RPE 8
    Cable pushdown1 × 12–15RPE 8

  4. Fri

    Oct 16

    Lower (volume)

    48 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Deadlift3 × 874% 1RM (≈RPE 8)
    Front squat3 × 10–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8
    Leg extension2 × 12–15RPE 8
    Seated leg curl1 × 12–15RPE 8
    Ab wheel rollout1 × 12–15RPE 8
03Block 1, week 3: RPE 8.550 hard sets50 sets
4 sessions

  1. Mon

    Oct 19

    Upper (strength)

    52 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Bench press3 × 680% 1RM (≈RPE 8.5)
    Barbell row3 × 6RPE 8.5
    Overhead press2 × 10–12RPE 8
    Pull-up2 × 10–12RPE 8
    Lateral raise1 × 12–15RPE 8
    Barbell curl1 × 12–15RPE 8
    Skull crusher1 × 12–15RPE 8

  2. Tue

    Oct 20

    Lower (strength)

    52 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Back squat3 × 680% 1RM (≈RPE 8.5)
    Romanian deadlift3 × 10–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8
    Lying leg curl2 × 12–15RPE 8
    Standing calf raise2 × 12–15RPE 8
    Hanging knee raise1 × 12–15RPE 8

  3. Thu

    Oct 22

    Upper (volume)

    48 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Overhead press3 × 680% 1RM (≈RPE 8.5)
    Pull-up2 × 6RPE 8.5
    Incline dumbbell press2 × 10–12RPE 8
    Chest-supported row2 × 10–12RPE 8
    Face pull1 × 12–15RPE 8
    Incline dumbbell curl1 × 12–15RPE 8
    Cable pushdown1 × 12–15RPE 8

  4. Fri

    Oct 23

    Lower (volume)

    48 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Deadlift3 × 680% 1RM (≈RPE 8.5)
    Front squat3 × 10–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8
    Leg extension2 × 12–15RPE 8
    Seated leg curl1 × 12–15RPE 8
    Ab wheel rollout1 × 12–15RPE 8
04Deload: 60% loads, fewer sets33 hard sets33 sets
4 sessions

  1. Mon

    Oct 26

    Upper (strength)

    39 min
    ExerciseSets×RepsLoad
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 10–12RPE 6
    Pull-up1 × 10–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  2. Tue

    Oct 27

    Lower (strength)

    36 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift1 × 10–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  3. Thu

    Oct 29

    Upper (volume)

    39 min
    ExerciseSets×RepsLoad
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 10–12RPE 6
    Chest-supported row1 × 10–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  4. Fri

    Oct 30

    Lower (volume)

    32 min
    ExerciseSets×RepsLoad
    Deadlift2 × 560% 1RM (≈RPE 6)
    Front squat1 × 10–12RPE 6
    Barbell hip thrust1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6
05Block 2, week 1: RPE 752 hard sets52 sets
4 sessions

  1. Mon

    Nov 2

    Upper (strength)

    52 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Bench press3 × 872.5% 1RM (≈RPE 7.25)
    Barbell row3 × 8RPE 7.25
    Overhead press2 × 10–12RPE 8
    Pull-up2 × 10–12RPE 8
    Lateral raise1 × 12–15RPE 8
    Barbell curl1 × 12–15RPE 8
    Skull crusher1 × 12–15RPE 8

  2. Tue

    Nov 3

    Lower (strength)

    52 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Back squat3 × 872.5% 1RM (≈RPE 7.25)
    Romanian deadlift3 × 10–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8
    Lying leg curl2 × 12–15RPE 8
    Standing calf raise2 × 12–15RPE 8
    Hanging knee raise1 × 12–15RPE 8

  3. Thu

    Nov 5

    Upper (volume)

    52 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Overhead press3 × 872.5% 1RM (≈RPE 7.25)
    Pull-up3 × 8RPE 7.25
    Incline dumbbell press2 × 10–12RPE 8
    Chest-supported row2 × 10–12RPE 8
    Face pull1 × 12–15RPE 8
    Incline dumbbell curl1 × 12–15RPE 8
    Cable pushdown1 × 12–15RPE 8

  4. Fri

    Nov 6

    Lower (volume)

    52 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Deadlift3 × 872.5% 1RM (≈RPE 7.25)
    Front squat3 × 10–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8
    Leg extension2 × 12–15RPE 8
    Seated leg curl2 × 12–15RPE 8
    Ab wheel rollout1 × 12–15RPE 8
06Block 2, week 2: RPE 854 hard sets54 sets
4 sessions

  1. Mon

    Nov 9

    Upper (strength)

    55 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Bench press3 × 875% 1RM (≈RPE 8.25)
    Barbell row3 × 8RPE 8.25
    Overhead press3 × 10–12RPE 8
    Pull-up2 × 10–12RPE 8
    Lateral raise1 × 12–15RPE 8
    Barbell curl1 × 12–15RPE 8
    Skull crusher1 × 12–15RPE 8

  2. Tue

    Nov 10

    Lower (strength)

    55 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Back squat3 × 875% 1RM (≈RPE 8.25)
    Romanian deadlift3 × 10–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8
    Lying leg curl2 × 12–15RPE 8
    Standing calf raise2 × 12–15RPE 8
    Hanging knee raise2 × 12–15RPE 8

  3. Thu

    Nov 12

    Upper (volume)

    52 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Overhead press3 × 875% 1RM (≈RPE 8.25)
    Pull-up3 × 8RPE 8.25
    Incline dumbbell press2 × 10–12RPE 8
    Chest-supported row2 × 10–12RPE 8
    Face pull1 × 12–15RPE 8
    Incline dumbbell curl1 × 12–15RPE 8
    Cable pushdown1 × 12–15RPE 8

  4. Fri

    Nov 13

    Lower (volume)

    52 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Deadlift3 × 875% 1RM (≈RPE 8.25)
    Front squat3 × 10–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8
    Leg extension2 × 12–15RPE 8
    Seated leg curl2 × 12–15RPE 8
    Ab wheel rollout1 × 12–15RPE 8
07Block 2, week 3: RPE 8.557 hard sets57 sets
4 sessions

  1. Mon

    Nov 16

    Upper (strength)

    58 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Bench press3 × 681% 1RM (≈RPE 8.75)
    Barbell row3 × 6RPE 8.75
    Overhead press3 × 10–12RPE 8
    Pull-up3 × 10–12RPE 8
    Lateral raise1 × 12–15RPE 8
    Barbell curl1 × 12–15RPE 8
    Skull crusher1 × 12–15RPE 8

  2. Tue

    Nov 17

    Lower (strength)

    55 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Back squat3 × 681% 1RM (≈RPE 8.75)
    Romanian deadlift3 × 10–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8
    Lying leg curl2 × 12–15RPE 8
    Standing calf raise2 × 12–15RPE 8
    Hanging knee raise2 × 12–15RPE 8

  3. Thu

    Nov 19

    Upper (volume)

    55 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Overhead press3 × 681% 1RM (≈RPE 8.75)
    Pull-up3 × 6RPE 8.75
    Incline dumbbell press3 × 10–12RPE 8
    Chest-supported row2 × 10–12RPE 8
    Face pull1 × 12–15RPE 8
    Incline dumbbell curl1 × 12–15RPE 8
    Cable pushdown1 × 12–15RPE 8

  4. Fri

    Nov 20

    Lower (volume)

    55 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Deadlift3 × 681% 1RM (≈RPE 8.75)
    Front squat3 × 10–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8
    Leg extension2 × 12–15RPE 8
    Seated leg curl2 × 12–15RPE 8
    Ab wheel rollout2 × 12–15RPE 8
08Deload: 60% loads, fewer sets35 hard sets35 sets
4 sessions

  1. Mon

    Nov 23

    Upper (strength)

    39 min
    ExerciseSets×RepsLoad
    Bench press2 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 10–12RPE 6
    Pull-up1 × 10–12RPE 6
    Lateral raise1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  2. Tue

    Nov 24

    Lower (strength)

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 10–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6
    Hanging knee raise1 × 12–15RPE 6

  3. Thu

    Nov 26

    Upper (volume)

    39 min
    ExerciseSets×RepsLoad
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 10–12RPE 6
    Chest-supported row1 × 10–12RPE 6
    Face pull1 × 12–15RPE 6
    Incline dumbbell curl1 × 12–15RPE 6
    Cable pushdown1 × 12–15RPE 6

  4. Fri

    Nov 27

    Lower (volume)

    36 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat1 × 10–12RPE 6
    Barbell hip thrust1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Seated leg curl1 × 12–15RPE 6
    Ab wheel rollout1 × 12–15RPE 6
09Block 3, week 1: RPE 759 hard sets59 sets
4 sessions

  1. Mon

    Nov 30

    Upper (strength)

    58 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Bench press3 × 872.5% 1RM (≈RPE 7.5)
    Barbell row3 × 8RPE 7.5
    Overhead press3 × 10–12RPE 8
    Pull-up3 × 10–12RPE 8
    Lateral raise1 × 12–15RPE 8
    Barbell curl1 × 12–15RPE 8
    Skull crusher1 × 12–15RPE 8

  2. Tue

    Dec 1

    Lower (strength)

    58 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Back squat4 × 872.5% 1RM (≈RPE 7.5)
    Romanian deadlift3 × 10–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8
    Lying leg curl2 × 12–15RPE 8
    Standing calf raise2 × 12–15RPE 8
    Hanging knee raise2 × 12–15RPE 8

  3. Thu

    Dec 3

    Upper (volume)

    58 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Overhead press3 × 872.5% 1RM (≈RPE 7.5)
    Pull-up3 × 8RPE 7.5
    Incline dumbbell press3 × 10–12RPE 8
    Chest-supported row3 × 10–12RPE 8
    Face pull1 × 12–15RPE 8
    Incline dumbbell curl1 × 12–15RPE 8
    Cable pushdown1 × 12–15RPE 8

  4. Fri

    Dec 4

    Lower (volume)

    55 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Deadlift3 × 872.5% 1RM (≈RPE 7.5)
    Front squat3 × 10–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8
    Leg extension2 × 12–15RPE 8
    Seated leg curl2 × 12–15RPE 8
    Ab wheel rollout2 × 12–15RPE 8
10Block 3, week 2: RPE 861 hard sets61 sets
4 sessions

  1. Mon

    Dec 7

    Upper (strength)

    61 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Bench press3 × 875% 1RM (≈RPE 8.5)
    Barbell row3 × 8RPE 8.5
    Overhead press3 × 10–12RPE 8
    Pull-up3 × 10–12RPE 8
    Lateral raise2 × 12–15RPE 8
    Barbell curl1 × 12–15RPE 8
    Skull crusher1 × 12–15RPE 8

  2. Tue

    Dec 8

    Lower (strength)

    58 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.5)
    Romanian deadlift3 × 10–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8
    Lying leg curl2 × 12–15RPE 8
    Standing calf raise2 × 12–15RPE 8
    Hanging knee raise2 × 12–15RPE 8

  3. Thu

    Dec 10

    Upper (volume)

    58 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Overhead press3 × 875% 1RM (≈RPE 8.5)
    Pull-up3 × 8RPE 8.5
    Incline dumbbell press3 × 10–12RPE 8
    Chest-supported row3 × 10–12RPE 8
    Face pull1 × 12–15RPE 8
    Incline dumbbell curl1 × 12–15RPE 8
    Cable pushdown1 × 12–15RPE 8

  4. Fri

    Dec 11

    Lower (volume)

    58 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Deadlift4 × 875% 1RM (≈RPE 8.5)
    Front squat3 × 10–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8
    Leg extension2 × 12–15RPE 8
    Seated leg curl2 × 12–15RPE 8
    Ab wheel rollout2 × 12–15RPE 8
11Block 3, week 3: RPE 8.564 hard sets64 sets
4 sessions

  1. Mon

    Dec 14

    Upper (strength)

    61 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Bench press3 × 681% 1RM (≈RPE 9)
    Barbell row3 × 6RPE 9
    Overhead press3 × 10–12RPE 8
    Pull-up3 × 10–12RPE 8
    Lateral raise2 × 12–15RPE 8
    Barbell curl1 × 12–15RPE 8
    Skull crusher1 × 12–15RPE 8

  2. Tue

    Dec 15

    Lower (strength)

    61 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Back squat4 × 681% 1RM (≈RPE 9)
    Romanian deadlift4 × 10–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8
    Lying leg curl2 × 12–15RPE 8
    Standing calf raise2 × 12–15RPE 8
    Hanging knee raise2 × 12–15RPE 8

  3. Thu

    Dec 17

    Upper (volume)

    61 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Overhead press3 × 681% 1RM (≈RPE 9)
    Pull-up3 × 6RPE 9
    Incline dumbbell press3 × 10–12RPE 8
    Chest-supported row3 × 10–12RPE 8
    Face pull2 × 12–15RPE 8
    Incline dumbbell curl1 × 12–15RPE 8
    Cable pushdown1 × 12–15RPE 8

  4. Fri

    Dec 18

    Lower (volume)

    61 min
    • Finisher: 10 × 30 s hard / 30 s easy on a bike or rower
    ExerciseSets×RepsLoad
    Deadlift4 × 681% 1RM (≈RPE 9)
    Front squat4 × 10–12RPE 8
    Barbell hip thrust2 × 12–15RPE 8
    Leg extension2 × 12–15RPE 8
    Seated leg curl2 × 12–15RPE 8
    Ab wheel rollout2 × 12–15RPE 8
12Test week: rep-max check + deload38 hard sets38 sets
4 sessions

  1. Mon

    Dec 21

    Upper (strength)

    42 min
    ExerciseSets×RepsLoad
    Bench press3 × AMRAP70% 1RM
    Barbell row2 × AMRAP1 set to RPE 9
    Overhead press1 × 10–12RPE 7
    Pull-up1 × 10–12RPE 7
    Lateral raise1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7

  2. Tue

    Dec 22

    Lower (strength)

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Romanian deadlift2 × 10–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Lying leg curl1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7
    Hanging knee raise1 × 12–15RPE 7

  3. Thu

    Dec 24

    Upper (volume)

    39 min
    ExerciseSets×RepsLoad
    Overhead press2 × AMRAP70% 1RM
    Pull-up2 × AMRAP1 set to RPE 9
    Incline dumbbell press1 × 10–12RPE 7
    Chest-supported row1 × 10–12RPE 7
    Face pull1 × 12–15RPE 7
    Incline dumbbell curl1 × 12–15RPE 7
    Cable pushdown1 × 12–15RPE 7

  4. Fri

    Dec 25

    Lower (volume)

    39 min
    ExerciseSets×RepsLoad
    Deadlift3 × AMRAP70% 1RM
    Front squat2 × 10–12RPE 7
    Barbell hip thrust1 × 12–15RPE 7
    Leg extension1 × 12–15RPE 7
    Seated leg curl1 × 12–15RPE 7
    Ab wheel rollout1 × 12–15RPE 7

The numbers

About this plan

This body recomposition workout plan is a 4-day upper lower split for body recomposition, 12 weeks long, built from 4 rotating sessions. Week 1 has 46 hard sets, week 6 54 sets, week 11 64.

Upper (strength) opens week 1 with Bench press 3 × 8, then Barbell row 2 × 8, of 46 sets that week. Main lifts run 8/8/6-rep waves across 12 weeks and 24 full gym exercises. Main lifts climb to 81% of 1RM over 597 sets — add your maxes to see lb. Sessions close with 10 × 30 s hard / 30 s easy on a bike or rower, 4 times a week.

full gym deloads: week 4 (33 sets) and week 8 (35 sets). Week 12 is a rep-max check at 38 sets.

Week 1 of the body recomposition workout plan is 4 sessions and 46 hard sets; the biggest, Upper (strength), has 12. Block averages climb 48 → 54 → 61 sets a week.

Weeks 1–4 run 46, 48, 50 and 33 sets.

Questions

FAQ

How many sets a week is the body recomposition workout plan?

From 46 to 64 hard full gym sets a week; 597 over 12 weeks.

How is the body recomposition workout plan laid out?

46 sets in week 1 across 4 upper lower sessions, 597 over 12 weeks.

How heavy should I lift on the body recomposition workout plan?

Bench press 3 × 8 in week 1, climbing to 81% of 1RM over 12 weeks of upper lower.

Does the body recomposition workout plan include deloads?

Week 4 (33 sets) and week 8 (35 sets), before the next full gym block starts heavier.

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