Original starter · 8 weeks
Eight-Week Undulating Recomp
Train heavy and light days each week for eight weeks so you gain strength and size together while you lean out.
8weeks
4days a week
32sessions
594working 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 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 70 | 48 | −31% |
|---|
| Total reps | 708 | 412 | −42% |
|---|
| Reps per set | 10.1 | 8.6 | −15% |
|---|
| Average RPE | 7.0 | 6.4 | −8% |
|---|
Week 1
DAY 1 - HEAVY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 7 | 03:00 |
|---|
| Bench Press | 4 × 6 | RPE 7 | 03:00 |
|---|
| Barbell Row | 3 × 8 | RPE 7 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
| Plank · seconds | 3 × 30 | RPE 6 | 01:00 |
|---|
DAY 2 - VOLUME A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 02:00 |
|---|
| Dumbbell Split Squat · per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12 | RPE 7 | 01:00 |
|---|
| Cable Crunch | 3 × 10 | RPE 7 | 01:00 |
|---|
DAY 3 - HEAVY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 6 | RPE 7 | 03:00 |
|---|
| Overhead Press | 4 × 6 | RPE 7 | 03:00 |
|---|
| Chin-Up | 3 × 8 | RPE 7 | 02:00 |
|---|
| Leg Press | 3 × 10 | RPE 7 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 4 - VOLUME B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 10 | RPE 7 | 02:00 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7 | 02:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 7 | 01:30 |
|---|
| Face Pull | 3 × 12 | RPE 7 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 7 | 01:00 |
|---|
Week 2
DAY 1 - HEAVY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 7.5 | 03:00 |
|---|
| Bench Press | 4 × 5 | RPE 7.5 | 03:00 |
|---|
| Barbell Row | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Plank · seconds | 3 × 40 | RPE 7 | 01:00 |
|---|
DAY 2 - VOLUME A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 4 × 10 | RPE 7.5 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 7.5 | 02:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Split Squat · per side | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 3 - HEAVY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | RPE 7.5 | 03:00 |
|---|
| Overhead Press | 4 × 5 | RPE 7.5 | 03:00 |
|---|
| Chin-Up | 4 × 8 | RPE 7.5 | 02:00 |
|---|
| Leg Press | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 4 - VOLUME B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Bench Press | 4 × 10 | RPE 7.5 | 02:00 |
|---|
| Seated Cable Row | 4 × 10 | RPE 7.5 | 02:00 |
|---|
| Hip Thrust | 3 × 12 | RPE 7.5 | 01:30 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
Week 3
DAY 1 - HEAVY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | RPE 8 | 03:00 |
|---|
| Bench Press | 5 × 5 | RPE 8 | 03:00 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 02:00 |
|---|
| Dumbbell Lateral Raise | 4 × 15 | RPE 8 | 01:00 |
|---|
| Plank · seconds | 3 × 45 | RPE 7 | 01:00 |
|---|
DAY 2 - VOLUME A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 4 × 12 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 12 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 12 | RPE 8 | 02:00 |
|---|
| Dumbbell Split Squat · per side | 3 × 12 | RPE 8 | 01:30 |
|---|
| Dumbbell Curl | 4 × 15 | RPE 8 | 01:00 |
|---|
| Cable Crunch | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - HEAVY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 5 | RPE 8 | 03:00 |
|---|
| Overhead Press | 5 × 5 | RPE 8 | 03:00 |
|---|
| Chin-Up | 4 × 8 | RPE 8 | 02:00 |
|---|
| Leg Press | 3 × 12 | RPE 8 | 01:30 |
|---|
| Cable Triceps Pushdown | 4 × 15 | RPE 8 | 01:00 |
|---|
DAY 4 - VOLUME B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 12 | RPE 8 | 02:00 |
|---|
| Dumbbell Bench Press | 4 × 12 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 4 × 12 | RPE 8 | 02:00 |
|---|
| Hip Thrust | 3 × 12 | RPE 8 | 01:30 |
|---|
| Face Pull | 4 × 15 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
Week 4
DAY 1 - HEAVY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 02:30 |
|---|
| Bench Press | 3 × 5 | RPE 6 | 02:30 |
|---|
| Barbell Row | 2 × 8 | RPE 6 | 02:00 |
|---|
| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Plank · seconds | 2 × 30 | RPE 6 | 01:00 |
|---|
DAY 2 - VOLUME A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 2 × 10 | RPE 6 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 02:00 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 02:00 |
|---|
| Dumbbell Split Squat · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Crunch | 2 × 10 | RPE 6 | 01:00 |
|---|
DAY 3 - HEAVY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | RPE 6 | 02:30 |
|---|
| Overhead Press | 3 × 5 | RPE 6 | 02:30 |
|---|
| Chin-Up | 2 × 8 | RPE 6 | 02:00 |
|---|
| Leg Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 4 - VOLUME B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 2 × 10 | RPE 6 | 02:00 |
|---|
| Dumbbell Bench Press | 2 × 10 | RPE 6 | 02:00 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 02:00 |
|---|
| Hip Thrust | 2 × 10 | RPE 6 | 01:30 |
|---|
| Face Pull | 2 × 12 | RPE 6 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 10 | RPE 6 | 01:00 |
|---|
Week 5
DAY 1 - HEAVY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | RPE 8 | 03:00 |
|---|
| Bench Press | 5 × 4 | RPE 8 | 03:00 |
|---|
| Barbell Row | 4 × 6 | RPE 8 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 8.5 | 01:00 |
|---|
| Plank · seconds | 3 × 45 | RPE 7 | 01:00 |
|---|
DAY 2 - VOLUME A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 8 | RPE 8 | 02:00 |
|---|
| Dumbbell Split Squat · per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Dumbbell Curl | 3 × 12 | RPE 8.5 | 01:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - HEAVY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 4 | RPE 8 | 03:00 |
|---|
| Overhead Press | 5 × 4 | RPE 8 | 03:00 |
|---|
| Chin-Up | 4 × 6 | RPE 8 | 02:00 |
|---|
| Leg Press | 3 × 10 | RPE 8 | 01:30 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 4 - VOLUME B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 8 | RPE 8 | 02:00 |
|---|
| Dumbbell Bench Press | 4 × 8 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 4 × 8 | RPE 8 | 02:00 |
|---|
| Hip Thrust | 3 × 10 | RPE 8 | 01:30 |
|---|
| Face Pull | 3 × 12 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
Week 6
DAY 1 - HEAVY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | RPE 8.5 | 03:00 |
|---|
| Bench Press | 5 × 3 | RPE 8.5 | 03:00 |
|---|
| Barbell Row | 4 × 6 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Plank · seconds | 3 × 50 | RPE 8 | 01:00 |
|---|
DAY 2 - VOLUME A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Lat Pulldown | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Split Squat · per side | 4 × 10 | RPE 8 | 01:30 |
|---|
| Dumbbell Curl | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Cable Crunch | 4 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - HEAVY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 3 | RPE 8.5 | 03:00 |
|---|
| Overhead Press | 5 × 3 | RPE 8.5 | 03:00 |
|---|
| Chin-Up | 4 × 6 | RPE 8.5 | 02:00 |
|---|
| Leg Press | 4 × 10 | RPE 8 | 01:30 |
|---|
| Cable Triceps Pushdown | 4 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 4 - VOLUME B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Bench Press | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 4 × 8 | RPE 8.5 | 02:00 |
|---|
| Hip Thrust | 4 × 10 | RPE 8 | 01:30 |
|---|
| Face Pull | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 4 × 12 | RPE 8 | 01:00 |
|---|
Week 7
DAY 1 - HEAVY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 6 × 2 | RPE 9 | 03:30 |
|---|
| Bench Press | 6 × 2 | RPE 9 | 03:30 |
|---|
| Barbell Row | 5 × 5 | RPE 8.5 | 02:30 |
|---|
| Dumbbell Lateral Raise | 4 × 10 | RPE 9 | 01:00 |
|---|
| Plank · seconds | 3 × 60 | RPE 8 | 01:00 |
|---|
DAY 2 - VOLUME A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 8.5 | 02:00 |
|---|
| Lat Pulldown | 3 × 8 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Split Squat · per side | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Curl | 4 × 10 | RPE 9 | 01:00 |
|---|
| Cable Crunch | 4 × 15 | RPE 8.5 | 01:00 |
|---|
DAY 3 - HEAVY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 6 × 2 | RPE 9 | 03:30 |
|---|
| Overhead Press | 6 × 2 | RPE 9 | 03:30 |
|---|
| Chin-Up | 5 × 5 | RPE 8.5 | 02:30 |
|---|
| Leg Press | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Cable Triceps Pushdown | 4 × 10 | RPE 9 | 01:00 |
|---|
DAY 4 - VOLUME B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 3 × 8 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Bench Press | 3 × 8 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 8 | RPE 8.5 | 02:00 |
|---|
| Hip Thrust | 4 × 8 | RPE 8.5 | 01:30 |
|---|
| Face Pull | 4 × 10 | RPE 9 | 01:00 |
|---|
| Hanging Knee Raise | 4 × 15 | RPE 8.5 | 01:00 |
|---|
Week 8
DAY 1 - HEAVY A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 3 | RPE 7 | 03:00 |
|---|
| Bench Press | 3 × 3 | RPE 7 | 03:00 |
|---|
| Barbell Row | 2 × 6 | RPE 6.5 | 02:00 |
|---|
| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Plank · seconds | 2 × 30 | RPE 6 | 01:00 |
|---|
DAY 2 - VOLUME A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6.5 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 6.5 | 02:00 |
|---|
| Lat Pulldown | 2 × 8 | RPE 6.5 | 02:00 |
|---|
| Dumbbell Split Squat · per side | 2 × 10 | RPE 6 | 01:30 |
|---|
| Dumbbell Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Crunch | 2 × 10 | RPE 6 | 01:00 |
|---|
DAY 3 - HEAVY B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | RPE 7 | 03:00 |
|---|
| Overhead Press | 3 × 3 | RPE 7 | 03:00 |
|---|
| Chin-Up | 2 × 6 | RPE 6.5 | 02:00 |
|---|
| Leg Press | 2 × 10 | RPE 6 | 01:30 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 4 - VOLUME B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Front Squat | 2 × 8 | RPE 6.5 | 02:00 |
|---|
| Dumbbell Bench Press | 2 × 8 | RPE 6.5 | 02:00 |
|---|
| Seated Cable Row | 2 × 8 | RPE 6.5 | 02:00 |
|---|
| Hip Thrust | 2 × 10 | RPE 6 | 01:30 |
|---|
| Face Pull | 2 × 12 | RPE 6 | 01:00 |
|---|
| Hanging Knee Raise | 2 × 10 | RPE 6 | 01:00 |
|---|