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Complete PPL Program for Body Recomposition

Program Overview​

Profile: Male, 33, 5'7", 163 lbs, returning lifter (2+ year break) Goal: Body recomposition (24% → 12% body fat, build muscle) Duration: 20 weeks (through late April) Split: Push / Pull / Legs (6 days on, 1 day off)

Weekly Schedule​

Monday:    Push A (Chest emphasis)
Tuesday:   Pull A (Back width emphasis)
Wednesday: Legs A (Quad emphasis)
Thursday:  Push B (Shoulder emphasis)
Friday:    Pull B (Back thickness emphasis)
Saturday:  Legs B (Posterior emphasis)
Sunday:    REST

Phase Structure​

PhaseWeeksFocusRep RangesIntensity
Phase 1: Re-Foundation1-5Rebuild base, technique8-12RPE 7-8
Phase 2: Hypertrophy6-11Maximum muscle stimulus6-12RPE 8-9
Phase 3: Strength12-16Build strength4-8RPE 8-9
Phase 4: Peak17-20Test PRs, transitionMixedRPE 8-10

Deload Weeks: 5, 11, 16

Phase 1: Re-Foundation (Weeks 1-5)​

Push A (Chest Emphasis)​

ExerciseSets × RepsRestNotes
Barbell Bench Press3 × 8-102-3 minMain lift
Incline Dumbbell Press3 × 10-1290 sec30° incline
Machine/Cable Chest Fly3 × 12-1560 secSqueeze
Seated DB Shoulder Press3 × 10-1290 sec
Lateral Raises3 × 12-1560 secLight, strict
Tricep Pushdown3 × 12-1560 sec
Overhead Tricep Extension2 × 12-1560 sec

Push B (Shoulder Emphasis)​

ExerciseSets × RepsRestNotes
Overhead Press3 × 8-102-3 minMain lift
Incline Barbell Press3 × 10-1290 sec
Dumbbell Bench Press3 × 10-1290 sec
Cable Lateral Raises3 × 12-1560 sec
Rear Delt Fly3 × 1560 sec
Close Grip Bench/Dip Machine3 × 10-1290 sec
Tricep Kickbacks2 × 12-1560 sec

Pull A (Back Width Emphasis)​

ExerciseSets × RepsRestNotes
Assisted Pull-ups or Lat Pulldown3 × 6-102-3 minSee progression
Barbell Row3 × 8-102-3 min
Seated Cable Row3 × 10-1290 sec
Straight Arm Pulldown3 × 12-1560 sec
Face Pulls3 × 15-2060 sec
Barbell Curl3 × 10-1260 sec
Hammer Curl2 × 12-1560 sec

Pull B (Back Thickness Emphasis)​

ExerciseSets × RepsRestNotes
Deadlift3 × 6-83 minMain lift
Chest Supported/T-Bar Row3 × 8-102 min
Single Arm DB Row3 × 10-12 each90 sec
Wide Grip Lat Pulldown3 × 10-1290 sec
Rear Delt Cable3 × 1560 sec
Incline Dumbbell Curl3 × 10-1260 sec
Cable Curl2 × 12-1560 sec

Legs A (Quad Emphasis)​

ExerciseSets × RepsRestNotes
Barbell Back Squat3 × 8-103 minMain lift
Leg Press3 × 10-122 min
Walking Lunges3 × 10-12 each90 sec
Leg Extension3 × 12-1560 sec
Leg Curl3 × 10-1260 sec
Standing Calf Raise4 × 12-1560 sec
Hanging Knee Raise3 × 10-1560 sec
Assisted Dips (optional)2 × 6-890 secSee progression

Legs B (Posterior Emphasis)​

ExerciseSets × RepsRestNotes
Romanian Deadlift3 × 8-102-3 minMain lift
Front Squat or Goblet Squat3 × 8-102-3 min
Bulgarian Split Squat3 × 10-12 each90 sec
Lying Leg Curl3 × 10-1260 sec
Hip Thrust3 × 12-1590 sec
Seated Calf Raise4 × 15-2060 sec
Cable Crunch or Ab Wheel3 × 12-1560 sec

Phase 2: Hypertrophy (Weeks 6-11)​

Key Changes from Phase 1​

  • Increase intensity (RPE 8-9)
  • Add 1 set to main lifts (3 → 4 sets)
  • Lower rep ranges on compounds (6-8)
  • Push closer to failure on isolation
  • Introduce intensity techniques (drop sets)

Push A (Chest Emphasis) — Phase 2​

ExerciseSets × RepsRest
Barbell Bench Press4 × 6-82-3 min
Incline Dumbbell Press4 × 8-1090 sec
Cable Fly (low to high)3 × 12-1560 sec
Machine Chest Press3 × 10-1260 sec
Seated DB Shoulder Press3 × 8-1090 sec
Lateral Raise (drop set)3 × 12-15 + drop60 sec
Tricep Pushdown3 × 10-1260 sec
Skull Crushers3 × 10-1260 sec

Push B (Shoulder Emphasis) — Phase 2​

ExerciseSets × RepsRest
Overhead Press4 × 6-82-3 min
Incline Barbell Press4 × 8-1090 sec
Flat Dumbbell Press3 × 10-1290 sec
Cable Lateral Raise4 × 12-1560 sec
Face Pulls3 × 15-2060 sec
Dips (assisted or BW)3 × 8-1090 sec
Overhead Tricep Extension3 × 10-1260 sec

Pull A (Width Emphasis) — Phase 2​

ExerciseSets × RepsRest
Pull-ups (assisted or BW)4 × 6-102-3 min
Barbell Row4 × 6-82-3 min
Close Grip Lat Pulldown3 × 10-1290 sec
Cable Row3 × 10-1290 sec
Straight Arm Pulldown3 × 12-1560 sec
Rear Delt Fly3 × 1560 sec
Barbell Curl4 × 8-1060 sec
Incline DB Curl3 × 10-1260 sec

Pull B (Thickness Emphasis) — Phase 2​

ExerciseSets × RepsRest
Deadlift4 × 5-63 min
T-Bar Row4 × 8-102 min
Single Arm DB Row3 × 8-10 each90 sec
Wide Grip Pulldown3 × 10-1290 sec
Rear Delt Cable3 × 1560 sec
Hammer Curl3 × 10-1260 sec
Cable Curl (drop set)3 × 12 + drop60 sec

Legs A (Quad Emphasis) — Phase 2​

ExerciseSets × RepsRest
Barbell Back Squat4 × 6-83 min
Leg Press4 × 10-122 min
Bulgarian Split Squat3 × 8-10 each90 sec
Leg Extension3 × 12-1560 sec
Leg Curl3 × 10-1260 sec
Standing Calf Raise4 × 10-1260 sec
Hanging Leg Raise3 × 12-1560 sec

Legs B (Posterior Emphasis) — Phase 2​

ExerciseSets × RepsRest
Romanian Deadlift4 × 8-102-3 min
Front Squat4 × 6-82-3 min
Walking Lunges3 × 10-12 each90 sec
Lying Leg Curl4 × 10-1260 sec
Hip Thrust4 × 10-1290 sec
Seated Calf Raise4 × 15-2060 sec
Ab Wheel3 × 10-1560 sec

Phase 3: Strength (Weeks 12-16)​

Key Changes​

  • Main lifts: 4-6 reps (heavier)
  • Accessories: 8-12 reps (moderate)
  • Slightly reduced total volume
  • Longer rest on main lifts

Main Lift Rep Scheme Changes​

LiftPhase 2Phase 3
Bench Press4 × 6-85 × 4-5
Squat4 × 6-85 × 4-5
Deadlift4 × 5-65 × 3-5
Overhead Press4 × 6-84 × 5-6
Barbell Row4 × 6-84 × 5-6

Accessory work: 3 × 8-12 (same exercises, same structure)

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

Goal​

  • Test strength PRs
  • Maintain muscle
  • Prepare for outdoor season

Structure​

  • Week 17-18: Test rep PRs on main lifts
  • Week 19-20: Reduce volume, maintain intensity

Testing Protocol​

  • Day 1: Bench press 3RM
  • Day 2: Squat 3RM
  • Day 3: Deadlift 3RM
  • Accessories at maintenance volume

Pull-up Progression Plan​

Option A: Assisted Pull-up Machine​

Weeks 1-2: 3 × 6-8 @ assistance for 6-8 reps
Weeks 3-4: 3 × 8-10 @ same assistance
Week 5: Reduce assistance 10-15 lbs, back to 6-8
Repeat cycle

Option B: Resistance Band​

Weeks 1-2: 3 × 6-8 with heavy band
Weeks 3-4: 3 × 8-10 with same band
Week 5: Move to medium band
Continue until bodyweight

Option C: Negative Pull-ups​

Week 1: 3 × 3-4 negatives (5 sec lower)
Week 2: 3 × 4-5 negatives
Week 3: 3 × 5-6 negatives
Week 4: Try 1-2 full + negatives
Week 5: Build from there

Option D: Lat Pulldown Transition​

Weeks 1-4: Get stronger on pulldown
Week 5+: Attempt pull-ups, fill with pulldowns
Example: 2 pull-ups + 6 pulldowns = 8 reps

Goal by Week 20: 8-10 bodyweight pull-ups

Dip Progression Plan​

Option A: Assisted Dip Machine​

Same as pull-up progression

Option B: Resistance Band​

Same as pull-up progression

Option C: Bench Dips → Full Dips​

Weeks 1-2: Bench dips feet on floor 3 × 12-15
Weeks 3-4: Feet elevated 3 × 10-12
Weeks 5-6: Feet elevated + weight 3 × 8-10
Week 7+: Attempt parallel bar dips

Goal by Week 20: 8-10 bodyweight dips

Deload Protocol​

Weeks 5, 11, 16:

  • Same exercises
  • 2 sets instead of 3-4
  • Same weight or slightly lighter
  • RPE 6-7
  • Focus on recovery

Progressive Overload Targets​

LiftStarting (Week 1)Target (Week 20)
DB Bench40 lb × 855-60 lb × 8
Barbell Squat155 lb × 10205-225 lb × 8
Deadlift185 lb × 10245-275 lb × 6
DB OHP35 lb × 1045-50 lb × 10
Barbell Row145 lb × 10185-200 lb × 8
Pull-ups2-3 reps8-10 reps
Dips2-3 reps8-10 reps

Session Duration​

  • Phase 1: 60-65 minutes
  • Phase 2: 65-75 minutes
  • Phase 3: 60-70 minutes
  • Phase 4: 50-60 minutes

Summary​

SPLIT:          Push / Pull / Legs (6 days)
DURATION:       20 weeks
PHASES:         4 (Foundation → Hypertrophy → Strength → Peak)
DELOADS:        Weeks 5, 11, 16
SESSION LENGTH: 60-75 minutes

Document created: December 2024 Part of the Wellness Guide Series Personalized for returning lifter, body recomposition goal