Program Description
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Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedMay 20, 2025 11:55
- Last EditedJun 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!
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 Pulldown3 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 Press2 Sets
10 Reps
@7
4
Single Leg Hip Thrust3 Sets
12 Reps
@8
5
Leg Extension2 Sets
15 Reps
@7
6
Hanging Knee Raise2 Sets
15 Reps
@7
Day 3
1
Trap Bar Deadlift3 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 Curl3 Sets
12 Reps
@8
5
Leg Raise (Captain's Chair)3 Sets
12 Reps
@7