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Your Complete 5-6 Month Program Overview

The Big Picture​

START                                                               GOAL
24% Body Fat                                                    10-12% Body Fat
163 lbs                                                         ~155 lbs lean
────────────────────────────────────────────────────────────────────────────────►
   │          │           │          │           │          │
   ▼          ▼           ▼          ▼           ▼          ▼
 PHASE 1   DELOAD    PHASE 2    DELOAD     PHASE 3    PHASE 4
 Weeks     Week      Weeks      Week       Weeks      Weeks
  1-4        5        6-10       11        12-15      16-20+

FOUNDATION  REST   HYPERTROPHY  REST     STRENGTH   PEAK/OUTDOOR

Program Timeline​

PhaseWeeksDurationFocusBody Fat Target
Phase 1: Foundation1-44 weeksRebuild base, learn movements24% → 22%
Deload 151 weekRecoveryMaintain
Phase 2: Hypertrophy6-105 weeksMaximum muscle stimulus22% → 19%
Deload 2111 weekRecoveryMaintain
Phase 3: Strength12-154 weeksBuild strength, lower reps19% → 16%
Deload 3161 weekRecoveryMaintain
Phase 4: Peak/Transition17-204 weeksTest PRs, prep for outdoors16% → 14-15%
Phase 5: Outdoor Season21-266 weeksMaintain, outdoor activities14% → 12%

Total: ~26 weeks (6 months)

Phase 1: Foundation (Weeks 1-4)​

Goal​

  • Re-establish movement patterns
  • Build work capacity
  • Create habits
  • Let body adapt to training stimulus

Training Parameters​

ParameterSetting
SplitPPL 6 days
Main lifts3 sets × 8-10 reps
Accessories3 sets × 10-12 reps
Isolation2-3 sets × 12-15 reps
RPE7-8 (2-3 reps in reserve)
Session duration55-65 min

What to Focus On​

✓ Learning proper form on all exercises
✓ Establishing consistent gym schedule
✓ Finding your working weights
✓ Building mind-muscle connection
✓ Nailing nutrition habits (protein, calories)
✓ Sleep routine

What NOT to Do​

✗ Go to failure
✗ Use intensity techniques (drop sets, etc.)
✗ Ego lift
✗ Skip warm-ups
✗ Change exercises constantly

Weekly Progression (Phase 1)​

Week 1: Find working weights (RPE 7)
Week 2: Same weights, add 1-2 reps per set
Week 3: Same weights, hit top of rep range
Week 4: Add 5 lb to compounds, reset reps

Expected Results (Phase 1)​

  • Weight: May stay same or slight drop (1-3 lbs)
  • Strength: Rapid "newbie gains" from neural adaptation
  • Body: Slight tightening, clothes fit better
  • Energy: May be tired at first, then improves

Deload Week 5​

What is a Deload?​

Planned reduction in training stress to allow recovery and adaptation.

How to Deload​

Same exercises
Same weight OR 10% lighter
HALF the sets (3 sets → 2 sets)
Same reps
RPE 6-7 (feels easy)

Example: Push A Deload​

NormalDeload
Bench 3×8 @ 155 lbBench 2×8 @ 155 lb
Incline 3×10Incline 2×10
Machine 3×12Machine 2×12
Cable Fly 3×15Cable Fly 2×15

What to Do During Deload​

✓ Sleep extra (aim for 8-9 hours)
✓ Eat at maintenance or slight surplus
✓ Light cardio/walking
✓ Foam rolling, stretching
✓ Reflect on Phase 1 progress
✓ Plan Phase 2 weights

Phase 2: Hypertrophy (Weeks 6-10)​

Goal​

  • Maximum muscle stimulus
  • Push closer to failure
  • Increase volume
  • Build muscle while losing fat

Training Parameters​

ParameterSetting
SplitPPL 6 days
Main lifts4 sets × 6-8 reps
Accessories3-4 sets × 8-10 reps
Isolation3 sets × 10-15 reps
RPE8-9 (1-2 reps in reserve)
Session duration65-75 min

Key Changes from Phase 1​

+ Add 1 set to main lifts (3 → 4)
+ Lower rep range on compounds (8-10 → 6-8)
+ Push closer to failure
+ Introduce intensity techniques on isolation
+ Slightly longer sessions

Intensity Techniques to Add (Phase 2)​

TechniqueWhen to UseExample
Drop setLast set of isolationLateral raise: 15 lb × 12, drop to 10 lb × 10
Rest-pauseLast set of isolationCurl × 10, rest 15 sec, × 4 more
Slow eccentricAny exercise3-4 sec lowering on curls

Weekly Progression (Phase 2)​

Week 6: Increase weights 5-10 lb on compounds
Week 7: Add reps, push RPE 8-9
Week 8: Add weight if hitting top of range
Week 9: Peak week - highest volume
Week 10: Slight back-off (prep for deload)

Expected Results (Phase 2)​

  • Weight: Down 4-6 lbs total from start
  • Strength: Continued improvement
  • Body: Noticeable muscle definition starting
  • Body fat: ~19-20% by end

Deload Week 11​

Same protocol as Week 5. Rest, recover, prepare for strength phase.

Phase 3: Strength (Weeks 12-15)​

Goal​

  • Build maximal strength
  • Lower reps, heavier weights
  • Neural adaptations
  • Maintain muscle in continued deficit

Training Parameters​

ParameterSetting
SplitPPL 6 days
Main lifts4-5 sets × 4-6 reps
Accessories3 sets × 6-8 reps
Isolation3 sets × 8-12 reps
RPE8-9
Rest3+ min on main lifts
Session duration60-70 min

Key Changes from Phase 2​

+ Lower reps on main lifts (6-8 → 4-6)
+ Heavier weights
+ Longer rest periods
+ Slightly reduced total volume
+ Less metabolic work

Main Lift Rep Scheme (Phase 3)​

LiftPhase 2Phase 3
Bench Press4 × 6-85 × 4-5
Squat4 × 6-85 × 4-5
Deadlift4 × 5-64 × 3-5
OHP4 × 6-84 × 5-6
Barbell Row4 × 6-84 × 5-6

Weekly Progression (Phase 3)​

Week 12: Establish new heavy working weights
Week 13: Add weight (2.5-5 lb) or reps
Week 14: Push for new rep PRs at heavy weight
Week 15: Test heavy singles/doubles (optional)

Expected Results (Phase 3)​

  • Weight: Down 8-10 lbs total from start
  • Strength: Significant PR potential
  • Body: Visible abs starting to show
  • Body fat: ~16-17% by end

Deload Week 16​

Same protocol. Extra important here—you've been pushing hard for 15 weeks.

Phase 4: Peak & Transition (Weeks 17-20)​

Goal​

  • Test strength PRs
  • Reduce volume, maintain intensity
  • Prepare for outdoor season
  • Transition training style

Training Parameters​

ParameterSetting
SplitPPL but flexible
Main liftsTest 3RM or 5RM
VolumeReduced 30-40%
RPE9-10 on test days
Session duration50-60 min

Week 17-18: Testing Protocol​

Day 1 (Push A): Test Bench Press 3RM
Day 2 (Pull A): Normal training
Day 3 (Legs A): Test Squat 3RM
Day 4 (Push B): Test OHP 3RM
Day 5 (Pull B): Test Deadlift 3RM
Day 6 (Legs B): Normal training

Week 19-20: Transition​

- Reduce gym to 4-5 days
- Start incorporating outdoor activities
- Maintain strength, don't push PRs
- Practice outdoor sports (biking, rowing)
- Mental shift to "maintenance + activity"

Expected Results (Phase 4)​

  • Strength: Personal records on main lifts
  • Body fat: ~14-15%
  • Weight: ~155-158 lbs
  • Appearance: Clear muscle definition, abs visible when flexed

Phase 5: Outdoor Season (Weeks 21-26+)​

Goal​

  • Enjoy outdoor activities
  • Maintain muscle and strength
  • Continue fat loss through activity
  • Sustainable lifestyle

Training Split​

Monday:    Gym - Full Upper
Tuesday:   Outdoor activity (60-90 min)
Wednesday: Gym - Full Lower
Thursday:  Light activity or rest
Friday:    Gym - Full Body (optional) or Upper
Saturday:  Long outdoor activity (90+ min)
Sunday:    Rest

Gym Sessions (Maintenance)​

Upper Day:

Bench Press:        3 × 6-8
Barbell Row:        3 × 6-8
OHP or Incline:     3 × 8-10
Lat Pulldown:       3 × 8-10
Lateral Raise:      2 × 12-15
Curl + Tricep:      2 × 10-12 each

Lower Day:

Squat:              3 × 6-8
Romanian Deadlift:  3 × 8-10
Leg Press:          3 × 10-12
Leg Curl:           3 × 10-12
Calf Raises:        3 × 12-15
Abs:                2 sets

Outdoor Activities​

ActivityFrequencyDurationCalories Burned
Biking2-3× per week60-90 min400-700
Kayaking1-2× per week60-120 min300-500
Rowing1-2× per week45-60 min400-600
Hiking1× per week90+ min400-700

Nutrition Adjustment​

Training days (gym): 2,050 cal (current)
High activity days:  2,200-2,400 cal
Rest days:           1,900-2,000 cal

Continue: 165g protein daily (non-negotiable)

Expected Results (Phase 5)​

  • Body fat: Drop to 12% with outdoor activity + maintenance lifting
  • Weight: ~153-156 lbs
  • Appearance: Six-pack visible, lean and athletic
  • Performance: Strong in gym + excellent outdoor endurance

Complete Program Calendar​

DECEMBER (Current)
├── Week 1-4: Phase 1 - Foundation

JANUARY
├── Week 5: Deload
├── Week 6-9: Phase 2 - Hypertrophy (start)

FEBRUARY
├── Week 10: Phase 2 - Hypertrophy (finish)
├── Week 11: Deload
├── Week 12-13: Phase 3 - Strength (start)

MARCH
├── Week 14-15: Phase 3 - Strength (finish)
├── Week 16: Deload
├── Week 17-18: Phase 4 - Peak (testing)

APRIL
├── Week 19-20: Phase 4 - Transition
├── Week 21-22: Phase 5 - Outdoor Season (start)

MAY - JUNE
├── Week 23-26+: Phase 5 - Outdoor Season (continue)
└── Goal achieved: 12% body fat, six-pack visible

Strength Progression Targets​

LiftWeek 1Week 10Week 16Week 20
Bench Press155 × 8175 × 6185 × 5195 × 3
Squat155 × 10185 × 8205 × 5225 × 3
Deadlift185 × 10225 × 6255 × 5275 × 3
OHP85 × 10100 × 8110 × 6115 × 5
Barbell Row145 × 10165 × 8185 × 6200 × 5
Pull-ups2-3 reps6-8 reps8-10 reps10+ reps
Dips2-3 reps6-8 reps8-10 reps10+ reps

Body Composition Timeline​

WeekBody Fat %Weight (est.)Visual
124%163 lbNo definition
522%161 lbSlight tightening
1119%158 lbSome muscle showing
1616%156 lbAbs visible flexed
2014-15%155 lbAbs visible unflexed (lighting)
2612%153-155 lbSix-pack visible

Key Milestones to Celebrate​

□ Week 2:  First week of consistency completed
□ Week 4:  Phase 1 done - foundation built
□ Week 8:  Halfway through hypertrophy - feeling stronger
□ Week 11: First major checkpoint - visible changes in mirror
□ Week 15: Strength PRs - lifting heavier than ever
□ Week 20: Program complete - ready for outdoor season
□ Week 26: Goal achieved - visible abs, lean physique

What If You Stall?​

Weight Plateau (3+ weeks, no change)​

1. Verify adherence (tracking accurately?)
2. Add 2,000 steps daily
3. If still stuck: drop 100 calories
4. Consider diet break if >12 weeks in deficit

Strength Plateau​

1. Check recovery (sleep, stress, food)
2. Deload for a week
3. Change rep scheme (5×5 instead of 4×6)
4. Swap variation (DB bench instead of BB)

Motivation Plateau​

1. Review progress photos
2. Remember your "why"
3. Take a mental break (maintain, don't push)
4. Try a new exercise variation
5. Train with a partner

Document created: December 2024 Part of the Wellness Guide Series Complete 26-week program for body recomposition