Full A
Squat + horizontal push/pull- Back squat3×6–8 RIR 2
- Bench press3×6–8 RIR 2
- Chest-supported row3×8–10 RIR 2
- Seated leg curl3×10 RIR 1
- Cable lateral raise3×12 RIR 0
- Ab wheel3×10
Workout template · Recomp · Full Body
Full Body for Recomp
Full body for recomp is the highest-adherence template on this site. Three sessions a week gets you 3× per-muscle frequency, leaves room for real recovery, and works for anyone who can't guarantee 5 gym days.
- Days / week
- 3
- Session
- ~55 min
- Split
- Full Body
- Calories
- maintenance calories
The week at a glance
Every session hits a squat, a hinge, a push and a pull. Three days a week is enough for anyone under two years of training age.
Mon — Full A
Squat + horizontal push/pull
Wed — Full B
Hinge + vertical push/pull
Fri — Full C
Deadlift + variety
Why this combo works
You are at maintenance. Body composition shifts slowly — grams of muscle up, grams of fat down. Patience is the whole game.
Recomp doesn't need volume — it needs consistency at maintenance for months. Three quality full-body sessions delivers 12–14 sets per muscle per week, right in the hypertrophy sweet spot.
Sessions
Sets × reps and RIR (reps in reserve) exactly as prescribed.
Template — adjust loads to you
Cardio & progression
Cardio
1–2 Z2 walks per week (20–30 min). Recovery-friendly, health-positive.
Progression
Add 2.5 kg to compounds or 1 rep per set on isolations each week you hit top of range at target RIR.
Frequently asked questions
Is 3 days really enough for recomp?
Yes — if you eat at maintenance, hit 1.8 g/kg protein, and sleep 7+ hours. Frequency and adherence matter far more than session count.
How long should sessions take?
55–65 minutes of actual work.
Can beginners run this?
Yes — this is one of the best beginner recomp templates ever written.
Get this plan auto-adjusted to you
bodyBot.ai adapts every set, rep and rest to your recovery, equipment and week-over-week progress. This template becomes your program — not a static PDF.