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.
Goal: Recomp — You are at maintenance. Body composition shifts slowly — grams of muscle up, grams of fat down. Patience is the whole game.
Split: Push / Pull / Legs — Push day trains everything that presses. Pull day trains everything that pulls. Leg day trains everything below the belt. Nothing overlaps day-to-day.
Frequency: 6 days/week · Session: ~65 min
Calories: maintenance calories
Why this combo works
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.
Weekly structure
Day 1 — Push A
Chest-first
- Bench press 4×6–8 RIR 2
- Incline DB press 3×8–10 RIR 2
- Seated DB press 3×8–10 RIR 2
- Cable lateral raise 3×12–15 RIR 0
- Rope pushdown 3×12
Day 2 — Pull A
Horizontal pull-first
- Barbell row 4×6–8 RIR 2
- Lat pulldown 3×8–10 RIR 2
- Chest-supported row 3×10 RIR 1
- Face pull 3×15 RIR 0
- Barbell curl 3×10
Day 3 — Legs A
Squat-first
- Back squat 4×5–8 RIR 2
- Romanian deadlift 3×6–8 RIR 2
- Leg press 3×10 RIR 1
- Lying leg curl 3×10 RIR 1
- Standing calf raise 4×12 RIR 0
Day 4 — Push B
Overhead-first
- Overhead press 4×6–8 RIR 2
- Flat DB press 3×8–10 RIR 2
- Machine chest press 3×10 RIR 1
- DB lateral raise 3×12 RIR 0
- Overhead tricep 3×10–12
Day 5 — Pull B
Vertical pull-first
- Chin-up 4×AMRAP RIR 1
- Seal row 3×8–10 RIR 2
- Single-arm lat pulldown 3×10
- Reverse pec-deck 3×15 RIR 0
- Hammer curl 3×10
Day 6 (optional) — Legs B
Hinge accessory
- Trap bar deadlift 3×5 RIR 2
- Bulgarian split squat 3×10/leg RIR 1
- Hack squat 3×12 RIR 1
- Nordic curl 3×6
- Seated calf 4×12
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.
Related
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