# recomp.ing

> Free hypertrophy program builder. Build a structured gym block and keep the intended progression visible.

Agent guide: https://recomp.ing/agents/
Portable CLI: https://recomp.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain recomp.ing --agent claude --json
Schema: https://recomp.ing/api/training/schema
OpenAPI: https://recomp.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [Dumbbell-Only Recomp](https://recomp.ing/programs/dumbbell-only-recomp/index.md)
- [Eight-Week Undulating Recomp](https://recomp.ing/programs/undulating-recomp-eight-weeks/index.md)
- [Five-Day Machine Recomp](https://recomp.ing/programs/five-day-machine-recomp/index.md)
- [Four Week Upper Lower Muscle Building](https://recomp.ing/programs/four-week-recomp-foundation/index.md)
- [Full Body Recomp Basics](https://recomp.ing/programs/full-body-recomp-basics/index.md)
- [Push Pull Legs Recomp](https://recomp.ing/programs/push-pull-legs-recomp/index.md)
- [Superset Density Recomp](https://recomp.ing/programs/superset-density-recomp/index.md)
- [Two-Day Full Body Recomp](https://recomp.ing/programs/two-day-full-body-recomp/index.md)
- [Upper Lower Recomp](https://recomp.ing/programs/upper-lower-recomp/index.md)

## Guides
- [Body Recomposition Workout Plan: A 4-Day Lifting Week](https://recomp.ing/blog/body-recomposition-workout-plan/index.md): What body recomposition is, why lifting drives it, and a 4-day upper/lower plan with sets, reps and RPE targets you can start this week.
- [Cardio During Recomp: How to Schedule It Around Lifting](https://recomp.ing/blog/cardio-during-recomp/index.md): Does cardio kill gains during body recomposition? What the interference research says, and how to schedule cardio around your lifting week.
- [How Long Does Body Recomp Take? Realistic Timelines](https://recomp.ing/blog/how-long-does-body-recomp-take/index.md): How long body recomposition takes for beginners, returning lifters and trained lifters, and how to track progress over 8 to 16 weeks without guessing.

## All pages (markdown)
- [Lose fat. Keep muscle.](https://recomp.ing/index.md)
- [Create a program with your AI assistant](https://recomp.ing/agents/index.md)
- [Training guides](https://recomp.ing/blog/index.md)
- [Body Recomposition Workout Plan: A 4-Day Lifting Week](https://recomp.ing/blog/body-recomposition-workout-plan/index.md)
- [Cardio During Recomp: How to Schedule It Around Lifting](https://recomp.ing/blog/cardio-during-recomp/index.md)
- [How Long Does Body Recomp Take? Realistic Timelines](https://recomp.ing/blog/how-long-does-body-recomp-take/index.md)
- [Questions about recomp.ing](https://recomp.ing/faq/index.md)
- [Privacy](https://recomp.ing/privacy/index.md)
- [Free recomp programs](https://recomp.ing/programs/index.md)
- [Dumbbell-Only Recomp](https://recomp.ing/programs/dumbbell-only-recomp/index.md)
- [Five-Day Machine Recomp](https://recomp.ing/programs/five-day-machine-recomp/index.md)
- [Four Week Upper Lower Muscle Building](https://recomp.ing/programs/four-week-recomp-foundation/index.md)
- [Full Body Recomp Basics](https://recomp.ing/programs/full-body-recomp-basics/index.md)
- [Push Pull Legs Recomp](https://recomp.ing/programs/push-pull-legs-recomp/index.md)
- [Superset Density Recomp](https://recomp.ing/programs/superset-density-recomp/index.md)
- [Two-Day Full Body Recomp](https://recomp.ing/programs/two-day-full-body-recomp/index.md)
- [Eight-Week Undulating Recomp](https://recomp.ing/programs/undulating-recomp-eight-weeks/index.md)
- [Upper Lower Recomp](https://recomp.ing/programs/upper-lower-recomp/index.md)
- [Terms](https://recomp.ing/terms/index.md)