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6 sessions as published · ~65 min each
Workout template · Recomp · Push / Pull / Legs

PPL for Recomp

PPL for recomp is a high-frequency template that only works if recovery is dialled — 7 hours of sleep, protein at 1.8 g/kg, and no extra cardio bleeding into recovery.

Days / week
6
Session
~65 min
Split
Push / Pull / Legs
Calories
maintenance calories

The week at a glance

Push day trains everything that presses. Pull day trains everything that pulls. Leg day trains everything below the belt. Nothing overlaps day-to-day.

Day 1 — Push A
Chest-first
Day 2 — Pull A
Horizontal pull-first
Day 3 — Legs A
Squat-first
Day 4 — Push B
Overhead-first
Day 5 — Pull B
Vertical pull-first
Day 6 (optional) — Legs B
Hinge accessory

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.

The 5-day rotating pattern (Push-Pull-Legs-Push-Pull, rest, Legs) gives each muscle ~1.7× frequency at maintenance calories. Every session is compound-first, RIR 2 on top sets, honest rest.

Sessions

Sets × reps and RIR (reps in reserve) exactly as prescribed.

Template — adjust loads to you

Day 1

Push A

Chest-first
  1. Bench press4×6–8 RIR 2
  2. Incline DB press3×8–10 RIR 2
  3. Seated DB press3×8–10 RIR 2
  4. Cable lateral raise3×12–15 RIR 0
  5. Rope pushdown3×12
Day 2

Pull A

Horizontal pull-first
  1. Barbell row4×6–8 RIR 2
  2. Lat pulldown3×8–10 RIR 2
  3. Chest-supported row3×10 RIR 1
  4. Face pull3×15 RIR 0
  5. Barbell curl3×10
Day 3

Legs A

Squat-first
  1. Back squat4×5–8 RIR 2
  2. Romanian deadlift3×6–8 RIR 2
  3. Leg press3×10 RIR 1
  4. Lying leg curl3×10 RIR 1
  5. Standing calf raise4×12 RIR 0
Day 4

Push B

Overhead-first
  1. Overhead press4×6–8 RIR 2
  2. Flat DB press3×8–10 RIR 2
  3. Machine chest press3×10 RIR 1
  4. DB lateral raise3×12 RIR 0
  5. Overhead tricep3×10–12
Day 5

Pull B

Vertical pull-first
  1. Chin-up4×AMRAP RIR 1
  2. Seal row3×8–10 RIR 2
  3. Single-arm lat pulldown3×10
  4. Reverse pec-deck3×15 RIR 0
  5. Hammer curl3×10
Day 6 (optional)

Legs B

Hinge accessory
  1. Trap bar deadlift3×5 RIR 2
  2. Bulgarian split squat3×10/leg RIR 1
  3. Hack squat3×12 RIR 1
  4. Nordic curl3×6
  5. Seated calf4×12

Cardio & progression

Cardio
1 Z2 walk per week for heart health. Nothing more — recovery is precious at maintenance.
Progression
Add 1 rep per set per week or 2.5 kg to compounds. Deload every 5–6 weeks or when working weights stall.

Frequently asked questions

Can I recomp on 6 days?

Only if sleep and protein are honest. Most people should run this as a 5-day rotation and use Day 6 only in weeks where recovery is bulletproof.

Should I add cardio?

One easy Z2 walk. Anything more risks the razor-thin recomp balance.

Is this too much for a natural lifter?

It's the top end of sustainable volume. If you're stalling on lifts for 2 weeks straight, drop back to upper/lower.

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.

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