Original starter · 4 weeks
Full Body Recomp Basics
Build muscle while you lose fat with three simple full body sessions and a built-in easy week.
4weeks
3days a week
12sessions
195working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 51 | 36 | −29% |
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| Total reps | 546 | 388 | −29% |
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| Reps per set | 10.7 | 10.8 | +1% |
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| Average RPE | 6.6 | 6.0 | −9% |
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Week 1
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 6 | 02:30 |
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| Bench Press | 3 × 8 | RPE 6 | 02:30 |
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| Seated Cable Row | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 7 | 01:00 |
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| Plank · seconds | 3 × 30 | RPE 6 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8 | RPE 6 | 02:30 |
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| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 01:30 |
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| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
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| Goblet Squat | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Curl | 2 × 12 | RPE 7 | 01:00 |
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| Dead Bug · per side | 3 × 8 | RPE 6 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 8 | RPE 6 | 02:30 |
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| Incline Dumbbell Press | 3 × 10 | RPE 7 | 01:30 |
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| One-Arm Dumbbell Row · per side | 3 × 10 | RPE 7 | 01:30 |
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| Dumbbell Hip Thrust | 3 × 10 | RPE 7 | 01:30 |
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| Cable Triceps Pushdown | 2 × 12 | RPE 7 | 01:00 |
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| Pallof Press · per side | 3 × 8 | RPE 6 | 01:00 |
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Week 2
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 7 | 02:30 |
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| Bench Press | 3 × 8 | RPE 7 | 02:30 |
|---|
| Seated Cable Row | 3 × 12 | RPE 7 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 12 | RPE 7 | 01:30 |
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| Dumbbell Lateral Raise | 3 × 12 | RPE 8 | 01:00 |
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| Plank · seconds | 3 × 40 | RPE 7 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:30 |
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| Dumbbell Shoulder Press | 3 × 12 | RPE 7 | 01:30 |
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| Lat Pulldown | 3 × 12 | RPE 7 | 01:30 |
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| Goblet Squat | 3 × 12 | RPE 7 | 01:30 |
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| Dumbbell Curl | 3 × 12 | RPE 8 | 01:00 |
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| Dead Bug · per side | 3 × 10 | RPE 7 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 8 | RPE 7 | 02:30 |
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| Incline Dumbbell Press | 3 × 12 | RPE 7 | 01:30 |
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| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 7 | 01:30 |
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| Dumbbell Hip Thrust | 3 × 12 | RPE 7 | 01:30 |
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| Cable Triceps Pushdown | 3 × 12 | RPE 8 | 01:00 |
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| Pallof Press · per side | 3 × 10 | RPE 7 | 01:00 |
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Week 3
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6 | RPE 8 | 02:30 |
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| Bench Press | 3 × 6 | RPE 8 | 02:30 |
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| Seated Cable Row | 3 × 12 | RPE 8 | 01:30 |
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| Dumbbell Romanian Deadlift | 3 × 12 | RPE 8 | 01:30 |
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| Dumbbell Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
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| Plank · seconds | 3 × 45 | RPE 7 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8 | 02:30 |
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| Dumbbell Shoulder Press | 3 × 12 | RPE 8 | 01:30 |
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| Lat Pulldown | 3 × 12 | RPE 8 | 01:30 |
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| Goblet Squat | 3 × 12 | RPE 8 | 01:30 |
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| Dumbbell Curl | 3 × 15 | RPE 8 | 01:00 |
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| Dead Bug · per side | 3 × 12 | RPE 7 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Leg Press | 3 × 6 | RPE 8 | 02:30 |
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| Incline Dumbbell Press | 3 × 12 | RPE 8 | 01:30 |
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| One-Arm Dumbbell Row · per side | 3 × 12 | RPE 8 | 01:30 |
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| Dumbbell Hip Thrust | 3 × 12 | RPE 8 | 01:30 |
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| Cable Triceps Pushdown | 3 × 15 | RPE 8 | 01:00 |
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| Pallof Press · per side | 3 × 12 | RPE 7 | 01:00 |
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Week 4
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 8 | RPE 6 | 02:00 |
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| Bench Press | 2 × 8 | RPE 6 | 02:00 |
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| Seated Cable Row | 2 × 10 | RPE 6 | 01:30 |
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| Dumbbell Romanian Deadlift | 2 × 10 | RPE 6 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
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| Plank · seconds | 2 × 30 | RPE 6 | 01:00 |
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DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 02:00 |
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| Dumbbell Shoulder Press | 2 × 10 | RPE 6 | 01:30 |
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| Lat Pulldown | 2 × 10 | RPE 6 | 01:30 |
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| Goblet Squat | 2 × 10 | RPE 6 | 01:30 |
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| Dumbbell Curl | 2 × 12 | RPE 6 | 01:00 |
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| Dead Bug · per side | 2 × 8 | RPE 6 | 01:00 |
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DAY 3 - FULL BODY C
| Exercise | Sets × reps | Effort / load | Rest |
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| Leg Press | 2 × 8 | RPE 6 | 02:00 |
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| Incline Dumbbell Press | 2 × 10 | RPE 6 | 01:30 |
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| One-Arm Dumbbell Row · per side | 2 × 10 | RPE 6 | 01:30 |
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| Dumbbell Hip Thrust | 2 × 10 | RPE 6 | 01:30 |
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| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 01:00 |
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| Pallof Press · per side | 2 × 8 | RPE 6 | 01:00 |
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