Precision Recomp – PPL

Precision Recomp – PPL is a structured push/pull/legs/push/pull training program designed for intermediate lifters pursuing body recomposition. The program emphasizes machine and dumbbell movements to maximize training stimulus while managing fatigue and supporting recovery.

Training follows a low-volume, high-intensity model built around a top-set progression system. For compound movements, lifters perform 2–3 progressive warm-up sets followed by two top sets taken to technical failure. The first top set is typically performed in an 8–12 rep range, followed by a second top set after reducing the load by 10–20%, also taken to failure.

Isolation movements follow the same structure but are often performed in higher rep ranges to better target the muscle while minimizing joint stress. In all cases, repetition targets are assigned per exercise and progression is based on performance within those prescribed ranges.

If performance exceeds the top end of the assigned rep range on the first top set, load is increased in the next session. If performance consistently falls below the lower end of the range, load is reduced. Warm-up volume may decrease as the workout progresses, but at least one warm-up set is always required before heavy top sets. All repetitions should be performed with controlled tempo and full range of motion.

Precision Recomp – PPL is best run for 8–12 weeks and pairs well with a moderate calorie deficit. Sessions are efficient, repeatable, and designed for lifters who can train close to failure while maintaining consistent recovery.

This program is ideal for experienced lifters seeking a methodical, sustainable approach to fat loss and muscle retention without excessive volume or unnecessary complexity.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

PUSH A (CHEST EMPHASIS)

Lat Pulldown

Single Arm Row (Cable)

Straight Arm Pulldown

Reverse Pec Deck

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

PULL A (VERTICAL EMPHASIS)

Leg Press

Seated Hamstring Curl

Romanian Deadlift (Dumbbell)

Hack Squat

Leg Extension

Standing Calf Raise

LEGS

Upright Row (Cable)

Overhead Tricep Extension (Cable)

Dip (Assisted)

PUSH B (SHOULDER EMPHASIS)

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

High Row

Preacher Curl (Machine)

Bicep Curl (EZ Bar)

DAY 6 – PULL B (HORIZONTAL)

0 reviews for Precision Recomp – PPL