Original starter · 6 weeks
Upper Lower Recomp
Keep strength climbing on a calorie deficit with an upper lower split that moves from volume to heavier sets.
6weeks
4days a week
24sessions
496working 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 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 83 | 52 | −37% |
|---|
| Total reps | 850 | 482 | −43% |
|---|
| Reps per set | 10.2 | 9.3 | −9% |
|---|
| Average RPE | 7.0 | 6.0 | −14% |
|---|
Week 1
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8 | RPE 7 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 7 | 02:30 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 7 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 7 | 01:00 |
|---|
| Dumbbell Curl | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 02:00 |
|---|
| Dumbbell Reverse Lunge · per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Leg Curl | 3 × 12 | RPE 7 | 01:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 7 | 01:00 |
|---|
DAY 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 8 | RPE 7 | 02:30 |
|---|
| Chin-Up | 3 × 10 | RPE 7 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7 | 02:00 |
|---|
| Face Pull | 3 × 12 | RPE 7 | 01:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 7 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 8 | RPE 7 | 02:30 |
|---|
| Leg Press | 3 × 10 | RPE 7 | 02:00 |
|---|
| Bulgarian Split Squat · per side | 3 × 10 | RPE 7 | 01:30 |
|---|
| Leg Extension | 3 × 12 | RPE 7 | 01:00 |
|---|
| Seated Calf Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
| Cable Crunch | 3 × 10 | RPE 7 | 01:00 |
|---|
Week 2
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8 | RPE 8 | 02:30 |
|---|
| Barbell Row | 4 × 8 | RPE 8 | 02:30 |
|---|
| Dumbbell Shoulder Press | 3 × 10 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 8 | 01:00 |
|---|
| Dumbbell Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 8 | 02:00 |
|---|
| Dumbbell Reverse Lunge · per side | 3 × 12 | RPE 7 | 01:30 |
|---|
| Leg Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 7 | 01:00 |
|---|
DAY 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 8 | RPE 8 | 02:30 |
|---|
| Chin-Up | 3 × 10 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 8 | 02:00 |
|---|
| Face Pull | 3 × 12 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 8 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 8 | RPE 8 | 02:30 |
|---|
| Leg Press | 3 × 10 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · per side | 3 × 12 | RPE 7 | 01:30 |
|---|
| Leg Extension | 3 × 12 | RPE 8 | 01:00 |
|---|
| Seated Calf Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 7 | 01:00 |
|---|
Week 3
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6 | RPE 8 | 03:00 |
|---|
| Barbell Row | 4 × 6 | RPE 8 | 03:00 |
|---|
| Dumbbell Shoulder Press | 4 × 10 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 02:00 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15 | RPE 8 | 01:00 |
|---|
| Dumbbell Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | RPE 8 | 03:00 |
|---|
| Romanian Deadlift | 4 × 10 | RPE 8 | 02:00 |
|---|
| Dumbbell Reverse Lunge · per side | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 6 | RPE 8 | 03:00 |
|---|
| Chin-Up | 4 × 10 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8 | 02:00 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 01:00 |
|---|
| Hammer Curl | 3 × 15 | RPE 8 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 3 × 15 | RPE 8 | 01:00 |
|---|
DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 6 | RPE 8 | 03:00 |
|---|
| Leg Press | 4 × 10 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · per side | 3 × 12 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 15 | RPE 8 | 01:00 |
|---|
| Seated Calf Raise | 3 × 15 | RPE 8 | 01:00 |
|---|
| Cable Crunch | 3 × 15 | RPE 8 | 01:00 |
|---|
Week 4
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | RPE 8.5 | 03:00 |
|---|
| Barbell Row | 4 × 5 | RPE 8.5 | 03:00 |
|---|
| Dumbbell Shoulder Press | 4 × 8 | RPE 8 | 02:00 |
|---|
| Lat Pulldown | 4 × 8 | RPE 8 | 02:00 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Dumbbell Curl | 4 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 8.5 | 03:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 02:00 |
|---|
| Dumbbell Reverse Lunge · per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Leg Curl | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 12 | RPE 8 | 01:00 |
|---|
DAY 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 5 | RPE 8.5 | 03:00 |
|---|
| Chin-Up | 4 × 8 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 4 × 8 | RPE 8 | 02:00 |
|---|
| Face Pull | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Hammer Curl | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 4 × 12 | RPE 8.5 | 01:00 |
|---|
DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 5 | RPE 8.5 | 03:00 |
|---|
| Leg Press | 4 × 8 | RPE 8 | 02:00 |
|---|
| Bulgarian Split Squat · per side | 3 × 10 | RPE 8 | 01:30 |
|---|
| Leg Extension | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Seated Calf Raise | 4 × 12 | RPE 8.5 | 01:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 8 | 01:00 |
|---|
Week 5
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 3 | RPE 8.5 | 03:00 |
|---|
| Barbell Row | 5 × 3 | RPE 8.5 | 03:00 |
|---|
| Dumbbell Shoulder Press | 3 × 6 | RPE 8.5 | 02:30 |
|---|
| Lat Pulldown | 3 × 6 | RPE 8.5 | 02:30 |
|---|
| Dumbbell Lateral Raise | 3 × 10 | RPE 9 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 10 | RPE 9 | 01:00 |
|---|
| Dumbbell Curl | 3 × 10 | RPE 9 | 01:00 |
|---|
DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | RPE 8.5 | 03:00 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 8.5 | 02:30 |
|---|
| Dumbbell Reverse Lunge · per side | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Leg Curl | 3 × 10 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 3 × 10 | RPE 9 | 01:00 |
|---|
| Hanging Knee Raise | 3 × 10 | RPE 8 | 01:00 |
|---|
DAY 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 5 × 3 | RPE 8.5 | 03:00 |
|---|
| Chin-Up | 3 × 6 | RPE 8.5 | 02:30 |
|---|
| Incline Dumbbell Press | 3 × 6 | RPE 8.5 | 02:30 |
|---|
| Seated Cable Row | 3 × 6 | RPE 8.5 | 02:30 |
|---|
| Face Pull | 3 × 10 | RPE 9 | 01:00 |
|---|
| Hammer Curl | 3 × 10 | RPE 9 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 3 × 10 | RPE 9 | 01:00 |
|---|
DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 5 × 3 | RPE 8.5 | 03:00 |
|---|
| Leg Press | 3 × 6 | RPE 8.5 | 02:30 |
|---|
| Bulgarian Split Squat · per side | 3 × 8 | RPE 8.5 | 01:30 |
|---|
| Leg Extension | 3 × 10 | RPE 9 | 01:00 |
|---|
| Seated Calf Raise | 3 × 10 | RPE 9 | 01:00 |
|---|
| Cable Crunch | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 6
DAY 1 - UPPER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 5 | RPE 6 | 02:30 |
|---|
| Barbell Row | 2 × 5 | RPE 6 | 02:30 |
|---|
| Dumbbell Shoulder Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Lat Pulldown | 2 × 8 | RPE 6 | 02:00 |
|---|
| Dumbbell Lateral Raise | 2 × 12 | RPE 6 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 01:00 |
|---|
| Dumbbell Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 2 - LOWER A
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 6 | 02:30 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 02:00 |
|---|
| Dumbbell Reverse Lunge · per side | 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 3 - UPPER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 2 × 5 | RPE 6 | 02:30 |
|---|
| Chin-Up | 2 × 8 | RPE 6 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 8 | RPE 6 | 02:00 |
|---|
| Seated Cable Row | 2 × 8 | RPE 6 | 02:00 |
|---|
| Face Pull | 2 × 12 | RPE 6 | 01:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 6 | 01:00 |
|---|
| Overhead Dumbbell Triceps Extension | 2 × 12 | RPE 6 | 01:00 |
|---|
DAY 4 - LOWER B
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 6 | 02:30 |
|---|
| Leg Press | 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 |
|---|
| Cable Crunch | 2 × 10 | RPE 6 | 01:00 |
|---|