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recomp.ing

Original starter · 4 weeks

Superset Density Recomp

Burn more in less time with paired supersets that shorten rest each week and end with a short interval finisher.

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4weeks
3days a week
12sessions
312working 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.

MeasureWeek 1Week 4Change
Working sets7848−38%
Total reps1128720−36%
Reps per set14.515.0+4%
Average RPE7.16.1−14%

Week 1

DAY 1 - FULL BODY A

ExerciseSets × repsEffort / loadRest
Back Squat · superset A4 × 8RPE 700:45
Chin-Up · superset A4 × 8RPE 702:00
Dumbbell Bench Press · superset B3 × 10RPE 700:30
One-Arm Dumbbell Row · superset B, per side3 × 10RPE 701:30
Dumbbell Lateral Raise · superset C3 × 12RPE 700:15
Hanging Knee Raise · superset C3 × 12RPE 701:00
Rowing Machine · seconds hard6 × 30RPE 800:30

DAY 2 - FULL BODY B

ExerciseSets × repsEffort / loadRest
Romanian Deadlift · superset A4 × 8RPE 700:45
Dumbbell Shoulder Press · superset A4 × 8RPE 702:00
Dumbbell Reverse Lunge · superset B, per side3 × 10RPE 700:30
Lat Pulldown · superset B3 × 10RPE 701:30
Dumbbell Curl · superset C3 × 12RPE 700:15
Cable Triceps Pushdown · superset C3 × 12RPE 701:00
Stationary Bike · seconds hard6 × 30RPE 800:30

DAY 3 - FULL BODY C

ExerciseSets × repsEffort / loadRest
Leg Press · superset A4 × 8RPE 700:45
Incline Dumbbell Press · superset A4 × 8RPE 702:00
Kettlebell Swing · superset B3 × 10RPE 700:30
Seated Cable Row · superset B3 × 10RPE 701:30
Face Pull · superset C3 × 12RPE 700:15
Pallof Press · superset C, per side3 × 12RPE 701:00
Sled Push · seconds hard6 × 30RPE 800:30

Week 2

DAY 1 - FULL BODY A

ExerciseSets × repsEffort / loadRest
Back Squat · superset A4 × 8RPE 7.500:40
Chin-Up · superset A4 × 10RPE 7.501:45
Dumbbell Bench Press · superset B3 × 12RPE 7.500:30
One-Arm Dumbbell Row · superset B, per side3 × 12RPE 7.501:15
Dumbbell Lateral Raise · superset C3 × 15RPE 800:15
Hanging Knee Raise · superset C3 × 15RPE 800:50
Rowing Machine · seconds hard8 × 30RPE 800:30

DAY 2 - FULL BODY B

ExerciseSets × repsEffort / loadRest
Romanian Deadlift · superset A4 × 8RPE 7.500:40
Dumbbell Shoulder Press · superset A4 × 10RPE 7.501:45
Dumbbell Reverse Lunge · superset B, per side3 × 12RPE 7.500:30
Lat Pulldown · superset B3 × 12RPE 7.501:15
Dumbbell Curl · superset C3 × 15RPE 800:15
Cable Triceps Pushdown · superset C3 × 15RPE 800:50
Stationary Bike · seconds hard8 × 30RPE 800:30

DAY 3 - FULL BODY C

ExerciseSets × repsEffort / loadRest
Leg Press · superset A4 × 8RPE 7.500:40
Incline Dumbbell Press · superset A4 × 10RPE 7.501:45
Kettlebell Swing · superset B3 × 12RPE 7.500:30
Seated Cable Row · superset B3 × 12RPE 7.501:15
Face Pull · superset C3 × 15RPE 800:15
Pallof Press · superset C, per side3 × 15RPE 800:50
Sled Push · seconds hard8 × 30RPE 800:30

Week 3

DAY 1 - FULL BODY A

ExerciseSets × repsEffort / loadRest
Back Squat · superset A5 × 8RPE 800:30
Chin-Up · superset A5 × 10RPE 801:30
Dumbbell Bench Press · superset B4 × 12RPE 800:20
One-Arm Dumbbell Row · superset B, per side4 × 12RPE 801:00
Dumbbell Lateral Raise · superset C3 × 15RPE 8.500:10
Hanging Knee Raise · superset C3 × 15RPE 8.500:45
Rowing Machine · seconds hard10 × 30RPE 8.500:30

DAY 2 - FULL BODY B

ExerciseSets × repsEffort / loadRest
Romanian Deadlift · superset A5 × 8RPE 800:30
Dumbbell Shoulder Press · superset A5 × 10RPE 801:30
Dumbbell Reverse Lunge · superset B, per side4 × 12RPE 800:20
Lat Pulldown · superset B4 × 12RPE 801:00
Dumbbell Curl · superset C3 × 15RPE 8.500:10
Cable Triceps Pushdown · superset C3 × 15RPE 8.500:45
Stationary Bike · seconds hard10 × 30RPE 8.500:30

DAY 3 - FULL BODY C

ExerciseSets × repsEffort / loadRest
Leg Press · superset A5 × 8RPE 800:30
Incline Dumbbell Press · superset A5 × 10RPE 801:30
Kettlebell Swing · superset B4 × 12RPE 800:20
Seated Cable Row · superset B4 × 12RPE 801:00
Face Pull · superset C3 × 15RPE 8.500:10
Pallof Press · superset C, per side3 × 15RPE 8.500:45
Sled Push · seconds hard10 × 30RPE 8.500:30

Week 4

DAY 1 - FULL BODY A

ExerciseSets × repsEffort / loadRest
Back Squat · superset A2 × 8RPE 600:45
Chin-Up · superset A2 × 8RPE 602:00
Dumbbell Bench Press · superset B2 × 10RPE 600:30
One-Arm Dumbbell Row · superset B, per side2 × 10RPE 601:30
Dumbbell Lateral Raise · superset C2 × 12RPE 600:15
Hanging Knee Raise · superset C2 × 12RPE 601:00
Rowing Machine · seconds hard4 × 30RPE 700:30

DAY 2 - FULL BODY B

ExerciseSets × repsEffort / loadRest
Romanian Deadlift · superset A2 × 8RPE 600:45
Dumbbell Shoulder Press · superset A2 × 8RPE 602:00
Dumbbell Reverse Lunge · superset B, per side2 × 10RPE 600:30
Lat Pulldown · superset B2 × 10RPE 601:30
Dumbbell Curl · superset C2 × 12RPE 600:15
Cable Triceps Pushdown · superset C2 × 12RPE 601:00
Stationary Bike · seconds hard4 × 30RPE 700:30

DAY 3 - FULL BODY C

ExerciseSets × repsEffort / loadRest
Leg Press · superset A2 × 8RPE 600:45
Incline Dumbbell Press · superset A2 × 8RPE 602:00
Kettlebell Swing · superset B2 × 10RPE 600:30
Seated Cable Row · superset B2 × 10RPE 601:30
Face Pull · superset C2 × 12RPE 600:15
Pallof Press · superset C, per side2 × 12RPE 601:00
Sled Push · seconds hard4 × 30RPE 700:30