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.
Goal: Recomp — You are at maintenance. Body composition shifts slowly — grams of muscle up, grams of fat down. Patience is the whole game.
Split: Full Body — 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.
Frequency: 3 days/week · Session: ~55 min
Calories: maintenance calories
Why this combo works
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.
Weekly structure
Mon — Full A
Squat + horizontal push/pull
- Back squat 3×6–8 RIR 2
- Bench press 3×6–8 RIR 2
- Chest-supported row 3×8–10 RIR 2
- Seated leg curl 3×10 RIR 1
- Cable lateral raise 3×12 RIR 0
- Ab wheel 3×10
Wed — Full B
Hinge + vertical push/pull
- Romanian deadlift 3×6–8 RIR 2
- Overhead press 3×6–8 RIR 2
- Lat pulldown 3×8–10 RIR 2
- Bulgarian split squat 3×10/leg RIR 1
- Face pull 3×15 RIR 0
- Barbell curl 3×10
Fri — Full C
Deadlift + variety
- Trap bar deadlift 3×5 RIR 2
- Incline DB press 3×8–10 RIR 2
- Chin-up 3×AMRAP RIR 1
- Leg press 3×12 RIR 1
- DB lateral raise 3×12 RIR 0
- Tricep pushdown 3×12
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.
Related
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