Recomposition System

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Welcome! Your week is a clean slate. Start with Day 1 — Upper Body and log your first session — last-used weights will pre-fill from then on.

Start Day 1

Program Week

Set the date your current training block began to track program weeks and get an automatic deload reminder every 6th week.

Daily Step Targets

Heavy lifting days (1, 2, 5)7–8k
Moderate/full-body days (4, 6)8.5–10k
Recovery/cardio days (3, 7, incl. treadmill)10–12k

Everything counts toward steps. Nothing is extra.

Treadmill Step Converter

10 min incline walk1,000–1,500 steps
20 min incline walk2,000–3,000 steps
30 min incline walk3,000–4,500 steps
45 min incline walk4,500–6,500 steps

At incline walking pace (~2-3% grade).

Intensity Legend

Heavy — low reps (6–12), near-max loads for strength & bone density.
Moderate — 8–15 reps, solid load with room to recover.
Light — 12–20 reps, pump & volume without taxing recovery.
Zone 2 — conversational-pace incline walking for fat loss.

Weekly Muscle Map

Days trained per week (frequency) and estimated working sets per week (volume — the driver of growth).

Back
3×/wk20 sets
Biceps
3×/wk8 sets
Calves
3×/wk11 sets
Chest
3×/wk17 sets
Core
3×/wk12 sets
Glutes
3×/wk28 sets
Hamstrings
3×/wk16 sets
Quads
3×/wk20 sets
Rear Delts
3×/wk9 sets
Shoulders
3×/wk9 sets
Triceps
3×/wk8 sets
Weekly Training Map
6 + 1 days · Upper / Lower / Full Body
Day 1 — Upper Body Next
Heavy

Chest / Back / Shoulders / Arms

7,000-8,000 No treadmill needed
  • Barbell Bench Press 4x6-10
  • Incline DB Press 3x8-12
  • Lat Pulldown 4x8-12
  • Cable Row 3x8-12
  • DB Shoulder Press 3x8-12
  • +3 more
Log This Workout
Day 2 — Lower Body
Heavy

Quads / Hamstrings / Glutes / Calves

7,000-8,000 No treadmill needed
  • Leg Press 4x6-10
  • Barbell Romanian Deadlift 4x6-10
  • Barbell Back Squat 3x6-10
  • Leg Extension 3x10-15
  • Seated Leg Curl 3x10-15
  • +1 more
Log This Workout
Day 3 — Active Recovery Walk
Cardio

Zone 2 Walk / Mobility

9,000-11,000 (including treadmill) 35-45 min easy Zone 2 incline walk
  • Zone 2 Incline Treadmill Walk 1x35-45 min
Log This Workout
Day 4 — Upper Body
Moderate

Incline Press / Cable Back / Delts / Arms

7,500-9,000 Optional: 10-15 min easy incline walk
  • Incline Barbell Press 4x6-10
  • Cable Fly 3x12-15
  • Cable Row 4x8-12
  • Straight Arm Pulldown 3x12-15
  • Cable Lateral Raise 3x12-20
  • +4 more
Log This Workout
Day 5 — Lower Body
Heavy

Deadlift / Leg Press / Posterior Chain

7,000-8,000 No treadmill needed
  • Barbell Deadlift 3x3-6
  • Leg Press 4x8-12
  • Barbell Hip Thrust 4x8-12
  • Leg Extension 3x12-15
  • Seated Leg Curl 3x12-15
  • +2 more
Log This Workout
Day 6 — Full Body
Moderate

Coverage / Missed Muscles / Pump

8,000-10,000 Optional: 10-20 min easy walk after lifting
  • Chest Press 3x10-12
  • Lat Pulldown 3x10-12
  • Smith Machine Squat 3x10-15
  • Dumbbell Romanian Deadlift 3x10-12
  • Cable Lateral Raise 3x15-20
  • +5 more
Log This Workout
Day 7 — Active Recovery / Cardio
Cardio

Zone 2 / Optional VO2 / Mobility

10,000-12,000 (including treadmill) 30-45 min Zone 2 walk, or 6-8 x 1 min brisk intervals if recovered

Active recovery — easy Zone 2 incline walk.

Key focus areas: Upper/lower training anchors the week with bench, incline press, lat pulldowns, rows, deadlifts, leg press, barbell squats, Smith squats, leg extensions, leg curls, and EZ-bar curl options. The full-body day catches missed muscles and keeps every major area at a minimum of two weekly exposures.