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Recomp + Strength Training

by Maria Lacambra

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 20, 2025 11:55
  • Last Edited
    Jun 18, 2025 10:08

Summary

Transform your physique with the Recomp + Strength Training program, a focused 6-week journey designed for those looking to build strength while optimizing body composition. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups for maximum effectiveness. Each session is crafted to elevate your strength levels and enhance muscle definition, ensuring you see real results. Join the ranks of dedicated lifters and take your training to the next level!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.4%
Hamstrings
16.9%
Quadriceps
13.9%
Abs
9%
Lats
6.6%
Lower Back
6.6%
Upper Back
5.9%
Biceps
5.4%
Triceps
4.6%
Chest
3.7%
Front Delts
3.7%
Adductors
2.9%
Middle Delts
2.4%
Rear Delts
0.5%
Forearms
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Single Leg Press
2
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 7
6
Hanging Knee Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Glute Kickback (Cable)
2
15 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
5
Preacher Curl (EZ Bar)
2 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Single Leg Press
2 Sets
10 Reps
@7
4
Single Leg Hip Thrust
3 Sets
12 Reps
@8
5
Leg Extension
2 Sets
15 Reps
@7
6
Hanging Knee Raise
2 Sets
15 Reps
@7
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
3
Glute Kickback (Cable)
2 Sets
15 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7