Upper A
Horizontal push/pull priority- Bench press4×6–8 RIR 2
- Chest-supported row4×8–10 RIR 2
- Incline DB press3×10–12 RIR 1
- Lat pulldown3×10–12 RIR 1
- Cable lateral raise3×12–15 RIR 0
- Tricep pushdown3×12
- Incline curl3×10
Workout · Recomp · 4 day
4-Day Upper/Lower for Recomp
Recomp is a slow game — grams of muscle per week, grams of fat per week, months at maintenance. This program's job is to give the training stimulus your body needs to justify partitioning calories toward muscle instead of fat. Sleep and protein handle the rest.
- Days / week
- 4
- Session
- 65 min
- Level
- Intermediate — 1+ year training
- Equipment
- Standard commercial gym
Overview
Goal: Body recomposition at maintenance calories
Mon — Upper A
Horizontal push/pull priority
Tue — Lower A
Squat priority
Thu — Upper B
Vertical push/pull priority
Fri — Lower B
Hinge priority
Higher volume than the fat-loss template because you're not in a deficit — recovery allows it. Compounds at RIR 2, isolations at RIR 0–1, tempo enforced (2s eccentric). No cardio finisher; 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
Progression
Weekly progression. If you hit top of range on all sets, add 2.5 kg (compound) or 1 rep per set (isolation) the next week.
Equipment substitutions
No Nordic curlswap
Slow-eccentric leg curl 3×8 (4-second lowering)
No trap barswap
Conventional deadlift 3×5 or Romanian deadlift 4×6
Frequently asked questions
How do I know recomp is working?
Scale weight stays within ±1 kg over a month while waist measurement drops 1–2 cm and top-set weights go up. That's the signal.
How long does recomp take to show results?
Visible changes at 8–12 weeks, meaningful body-composition shift at 6 months. Faster than that usually means you're actually in a small deficit or surplus — not true recomp.
Should I add cardio?
Only 2× 20 min Z2 walks per week for cardiovascular health. Anything more competes with recovery you need for progression.
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.