Original starter · 4 weeks
Push Pull Legs Recomp
Hold on to every hard-earned kilo of muscle while cutting, with a six-day push pull legs split and a planned overreach.
4weeks
6days a week
24sessions
460working 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 | 114 | 78 | −32% |
|---|
| Total reps | 1104 | 730 | −34% |
|---|
| Reps per set | 9.7 | 9.4 | −3% |
|---|
| Average RPE | 7.8 | 6.0 | −23% |
|---|
Week 1
DAY 1 - PUSH A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6 | RPE 7.5 | 03:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 01:30 |
|---|
| Cable Fly | 3 × 12 | RPE 8 | 01:00 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 2 - PULL A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up | 4 × 6 | RPE 7.5 | 03:00 |
|---|
| Barbell Row | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 12 | RPE 8 | 01:00 |
|---|
| Dumbbell Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - LEGS A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 7.5 | 03:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Leg Press | 3 × 10 | RPE 8 | 01:30 |
|---|
| Leg Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 7 | 01:00 |
|---|
DAY 4 - PUSH B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 6 | RPE 7.5 | 03:00 |
|---|
| Incline Bench Press | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Dip | 3 × 10 | RPE 8 | 01:30 |
|---|
| Pec Deck | 3 × 12 | RPE 8 | 01:00 |
|---|
| Cable Lateral Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 5 - PULL B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 6 | RPE 7.5 | 03:00 |
|---|
| Lat Pulldown | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10 | RPE 8 | 01:30 |
|---|
| Reverse Pec Deck | 3 × 12 | RPE 8 | 01:00 |
|---|
| Cable Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
| Straight-Arm Pulldown | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 6 - LEGS B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 6 | RPE 7.5 | 03:00 |
|---|
| Hip Thrust | 3 × 8 | RPE 7.5 | 02:00 |
|---|
| Bulgarian Split Squat · per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 12 | RPE 8 | 01:00 |
|---|
| Seated Calf Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 7 | 01:00 |
|---|
Week 2
DAY 1 - PUSH A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | RPE 8 | 03:00 |
|---|
| Overhead Press | 4 × 8 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Cable Fly | 3 × 15 | RPE 9 | 01:00 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 9 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15 | RPE 9 | 01:00 |
|---|
DAY 2 - PULL A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up | 4 × 5 | RPE 8 | 03:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 3 × 12 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 15 | RPE 9 | 01:00 |
|---|
| Dumbbell Curl | 3 × 15 | RPE 9 | 01:00 |
|---|
| Hammer Curl | 3 × 15 | RPE 9 | 01:00 |
|---|
DAY 3 - LEGS A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 8 | 03:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 02:00 |
|---|
| Leg Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Curl | 3 × 15 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 3 × 15 | RPE 9 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 4 - PUSH B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 5 | RPE 8 | 03:00 |
|---|
| Incline Bench Press | 4 × 8 | RPE 8 | 02:00 |
|---|
| Dip | 3 × 12 | RPE 8 | 01:30 |
|---|
| Pec Deck | 3 × 15 | RPE 9 | 01:00 |
|---|
| Cable Lateral Raise | 3 × 15 | RPE 9 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 3 × 15 | RPE 9 | 01:00 |
|---|
DAY 5 - PULL B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | RPE 8 | 03:00 |
|---|
| Lat Pulldown | 4 × 8 | RPE 8 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 12 | RPE 8 | 01:30 |
|---|
| Reverse Pec Deck | 3 × 15 | RPE 9 | 01:00 |
|---|
| Cable Curl | 3 × 15 | RPE 9 | 01:00 |
|---|
| Straight-Arm Pulldown | 3 × 15 | RPE 9 | 01:00 |
|---|
DAY 6 - LEGS B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 5 | RPE 8 | 03:00 |
|---|
| Hip Thrust | 4 × 8 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · per side | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 15 | RPE 9 | 01:00 |
|---|
| Seated Calf Raise | 3 × 15 | RPE 9 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 12 | RPE 8 | 01:00 |
|---|
Week 3
DAY 1 - PUSH A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 5 | RPE 8.5 | 03:00 |
|---|
| Overhead Press | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 12 | RPE 9 | 01:30 |
|---|
| Cable Fly | 4 × 15 | RPE 9 | 01:00 |
|---|
| Dumbbell Lateral Raise | 4 × 15 | RPE 9 | 01:00 |
|---|
| Cable Triceps Pushdown | 4 × 15 | RPE 9 | 01:00 |
|---|
DAY 2 - PULL A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up | 5 × 5 | RPE 8.5 | 03:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 4 × 12 | RPE 9 | 01:30 |
|---|
| Face Pull | 4 × 15 | RPE 9 | 01:00 |
|---|
| Dumbbell Curl | 4 × 15 | RPE 9 | 01:00 |
|---|
| Hammer Curl | 4 × 15 | RPE 9 | 01:00 |
|---|
DAY 3 - LEGS A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | RPE 8.5 | 03:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Leg Press | 4 × 12 | RPE 9 | 01:30 |
|---|
| Leg Curl | 4 × 15 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 4 × 15 | RPE 9 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 4 - PUSH B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 5 × 5 | RPE 8.5 | 03:00 |
|---|
| Incline Bench Press | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Dip | 4 × 12 | RPE 9 | 01:30 |
|---|
| Pec Deck | 4 × 15 | RPE 9 | 01:00 |
|---|
| Cable Lateral Raise | 4 × 15 | RPE 9 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 4 × 15 | RPE 9 | 01:00 |
|---|
DAY 5 - PULL B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 5 | RPE 8.5 | 03:00 |
|---|
| Lat Pulldown | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 12 | RPE 9 | 01:30 |
|---|
| Reverse Pec Deck | 4 × 15 | RPE 9 | 01:00 |
|---|
| Cable Curl | 4 × 15 | RPE 9 | 01:00 |
|---|
| Straight-Arm Pulldown | 4 × 15 | RPE 9 | 01:00 |
|---|
DAY 6 - LEGS B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 5 × 5 | RPE 8.5 | 03:00 |
|---|
| Hip Thrust | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Bulgarian Split Squat · per side | 4 × 12 | RPE 9 | 01:30 |
|---|
| Leg Extension | 4 × 15 | RPE 9 | 01:00 |
|---|
| Seated Calf Raise | 4 × 15 | RPE 9 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 15 | RPE 8 | 01:00 |
|---|
Week 4
DAY 1 - PUSH A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 6 | 02:30 |
|---|
| Overhead Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Cable Fly | 2 × 12 | RPE 6 | 01:00 |
|---|
| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 2 - PULL A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Pull-Up | 3 × 5 | RPE 6 | 02:30 |
|---|
| Barbell Row | 2 × 8 | RPE 6 | 02:00 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Face Pull | 2 × 12 | RPE 6 | 01:00 |
|---|
| Dumbbell Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 3 - LEGS A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 02:30 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 02:00 |
|---|
| Leg Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 10 | RPE 6 | 01:00 |
|---|
DAY 4 - PUSH B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 5 | RPE 6 | 02:30 |
|---|
| Incline Bench Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Dip | 2 × 10 | RPE 6 | 01:30 |
|---|
| Pec Deck | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 5 - PULL B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | RPE 6 | 02:30 |
|---|
| Lat Pulldown | 2 × 8 | RPE 6 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Reverse Pec Deck | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Straight-Arm Pulldown | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 6 - LEGS B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 5 | RPE 6 | 02:30 |
|---|
| Hip Thrust | 2 × 8 | RPE 6 | 02:00 |
|---|
| Bulgarian Split Squat · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Leg Extension | 2 × 12 | RPE 6 | 01:00 |
|---|
| Seated Calf Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Ab Wheel Rollout | 2 × 10 | RPE 6 | 01:00 |
|---|