12 weeks5 days / weekLevel: Advanced

Elite Recomp

Twelve weeks, five sessions, muscle up and fat down together.

An upper/lower base that opens into push, pull and legs later in the week — more total volume than a straight split, organised so nothing is trained twice while it is still sore. Three four-week mesocycles with auto-regulated deloads, recomposition calorie targets, and the AI assistant for substitutions when a machine is taken.

Sample week

Week 1Week 2Week 3Week 4 ↓Week 5Week 6Week 7Week 8 ↓Week 9Week 10Week 11Week 12 ↓

↓ Deload weeks: 4, 8, 12

Week 1 · Day 1

Upper body

Chest, back, shoulders, arms
  • Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    Chest

    4 × 5-8

  • Bent Over Barbell Row

    Bent Over Barbell Row

    Middle back

    4 × 6-8

  • Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    Shoulders

    3 × 8-10

  • Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    Lats

    3 × 10-12

  • Side Lateral Raise

    Side Lateral Raise

    Shoulders

    3 × 12-15

  • Face Pull

    Face Pull

    Shoulders

    3 × 12-15

  • Alternate Hammer Curl

    Alternate Hammer Curl

    Biceps

    3 × 10-12

  • Close-Grip Barbell Bench Press

    Close-Grip Barbell Bench Press

    Triceps

    3 × 8-10

Week 1

Day 1

Upper body

8 movements

Day 2

Lower body

6 movements

Day 3

Push

6 movements

Day 4

Pull

6 movements

Day 5

Legs

6 movements

Day 6

Rest

Day 7

Rest