Upper A
Horizontal push/pull priority- Bench press4×6–8 RIR 2
- Chest-supported row4×8–10 RIR 2
- Incline DB press3×10 RIR 1
- Lat pulldown3×10 RIR 1
- Cable lateral raise3×12 RIR 0
- Tricep pushdown3×12
- Incline curl3×10
Workout template · Recomp · Upper / Lower
Upper/Lower for Recomp
Recomp lives in a narrow window — maintenance calories, high protein, honest training. This 4-day upper/lower gives your body the training stimulus to partition calories toward muscle, not fat.
- Days / week
- 4
- Session
- ~60 min
- Split
- Upper / Lower
- Calories
- maintenance calories
The week at a glance
Two upper-body sessions and two lower-body sessions per week. High per-muscle frequency, simple weekly template, forgiving of a missed day.
Mon — Upper A
Horizontal push/pull priority
Tue — Lower A
Squat priority
Thu — Upper B
Vertical push/pull priority
Fri — Lower B
Hinge priority
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.
Higher volume than the fat-loss version because you aren't in a deficit — recovery allows it. No cardio finishers; recomp progress dies if you burn recovery on cardio.
Sessions
Sets × reps and RIR (reps in reserve) exactly as prescribed.
Template — adjust loads to you
Cardio & progression
Cardio
Two 20-min Z2 walks per week for cardiovascular health. Any more competes with recovery you need for progression.
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
How do I know recomp is working?
Scale within ±1 kg over a month, waist measurement drops 1–2 cm, top-set weights go up. That's the signal.
How long does recomp take?
Visible at 8–12 weeks, meaningful at 6 months. Faster than that usually means you're actually in a small deficit or surplus.
Should I track calories?
For the first 4 weeks, yes — to confirm you're actually at maintenance. After that, weekly weigh-ins and waist measurement are enough.
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.