Original starter · 4 weeks
Two-Day Full Body Recomp
Get real recomposition results from just two gym visits a week, with every major muscle trained twice.
4weeks
2days a week
8sessions
170working 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 | 42 | 28 | −33% |
|---|
| Total reps | 474 | 316 | −33% |
|---|
| Reps per set | 11.3 | 11.3 | +0% |
|---|
| Average RPE | 6.9 | 6.0 | −12% |
|---|
Week 1
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8 | RPE 7 | 02:30 |
|---|
| Bench Press | 3 × 8 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 7 | 01:00 |
|---|
| Plank · seconds | 3 × 30 | RPE 6 | 01:00 |
|---|
DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7 | 02:30 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 7 | 02:30 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Split Squat · per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12 | RPE 7 | 01:00 |
|---|
| Face Pull | 3 × 12 | RPE 7 | 01:00 |
|---|
| Dead Bug · per side | 3 × 8 | RPE 6 | 01:00 |
|---|
Week 2
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | RPE 7 | 02:30 |
|---|
| Bench Press | 4 × 8 | RPE 7 | 02:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 3 × 12 | RPE 7 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15 | RPE 8 | 01:00 |
|---|
| Plank · seconds | 3 × 40 | RPE 7 | 01:00 |
|---|
DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 4 × 8 | RPE 7 | 02:30 |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 7 | 02:30 |
|---|
| Seated Cable Row | 3 × 12 | RPE 7 | 01:30 |
|---|
| Dumbbell Split Squat · per side | 3 × 12 | RPE 7 | 01:30 |
|---|
| Dumbbell Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 01:00 |
|---|
| Dead Bug · per side | 3 × 10 | RPE 7 | 01:00 |
|---|
Week 3
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 8 | 03:00 |
|---|
| Bench Press | 4 × 6 | RPE 8 | 03:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 4 × 10 | RPE 8 | 01:30 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Plank · seconds | 3 × 45 | RPE 7 | 01:00 |
|---|
DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 4 × 6 | RPE 8 | 03:00 |
|---|
| Incline Dumbbell Press | 4 × 6 | RPE 8 | 03:00 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8 | 01:30 |
|---|
| Dumbbell Split Squat · per side | 4 × 10 | RPE 8 | 01:30 |
|---|
| Dumbbell Curl | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Face Pull | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Dead Bug · per side | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 4
DAY 1 - FULL BODY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 8 | RPE 6 | 02:00 |
|---|
| Bench Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Romanian Deadlift | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 01:00 |
|---|
| Plank · seconds | 2 × 30 | RPE 6 | 01:00 |
|---|
DAY 2 - FULL BODY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Split Squat · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Face Pull | 2 × 12 | RPE 6 | 01:00 |
|---|
| Dead Bug · per side | 2 × 8 | RPE 6 | 01:00 |
|---|