Training Programs · Lean Cut · Recomp

ARNOLD + PPL

Four programs in one file. Arnold split is the active week — PPL archived below for reference.

Program
Recomp · Arnold 6-Day
Arnold Split · Body Recomp · 6 Day · ~75kg

Chest + Back

Antagonist Pairs · Sat & Tue

Chest and back are antagonists — one rests while the other works. This is what makes Arnold supersets more efficient than standard sets. No rest needed between A and B.

Lift — Antagonist Supersets · 0s within / 75s after
SS1 — Primary Compound Pair
ABarbell Bench Press — full range, 2s descent
4 × 8-10
BWeighted Pull-Ups — 3s negative, full stretch at bottom
4 × 8-10
SS2 — Incline + Row
AIncline DB Press
3 × 10-12
BDB Rows — 3s lower, 1s squeeze at top
3 × 10-12
SS3 — Isolation + Definition
ACable Fly or DB Fly — stretch fully, squeeze at centre
3 × 12-15
BStraight-Arm Cable Pulldown — 2s hold at bottom, pure lat
3 × 15
Cardio Finisher
Zone 2 — Incline Walk / Bike
10 min · easy pace · volume is higher today, don't push cardio intensity

Tue (second Chest+Back) — aim to beat Sat by 1 rep or add 2.5kg on SS1. Progressive overload is how recomp works on the Arnold split.

Chest + Back

Antagonist Pairs · Sat & Tue

Second hit this week — aim to beat Saturday by 1 rep or +2.5kg on the main compound. Same structure, higher output.

Lift — Antagonist Supersets · 0s within / 75s after
SS1 — Primary Compound Pair
ABarbell Bench Press — beat Saturday's reps or weight
4 × 8-10
BWeighted Pull-Ups — 3s negative, full stretch
4 × 8-10
SS2 — Incline + Row
AIncline DB Press
3 × 10-12
BDB Rows — 3s lower, 1s squeeze
3 × 10-12
SS3 — Isolation + Definition
ACable Fly or DB Fly
3 × 12-15
BStraight-Arm Cable Pulldown
3 × 15
Cardio Finisher
Zone 2 — Incline Walk / Bike
10 min · easy pace

Shoulders + Arms

Delts · Biceps · Triceps · Sun & Wed
Lift — Supersets · 0s within / 75s after
SS1 — Overhead + Bicep 1
ADB Overhead Press
3 × 10-12
BBarbell or DB Curl — slow on the way down
3 × 10-12
SS2 — Lateral + Tricep 1
ALateral Raises — no swinging, controlled arc
3 × 15-18
BCable Tricep Pushdown
3 × 12-15
SS3 — Rear Delt + Bicep 2
ARear Delt Fly (DB or cable) — squeeze at peak, no momentum
3 × 15-18
BHammer Curls
3 × 12-15
SS4 — Face Pulls + Tricep 2
AFace Pulls — rear delt + rotator cuff health
3 × 18-20
BOverhead Tricep Extension (DB)
3 × 12-15
Cardio Finisher
Intervals — Bike / Row
8 rounds × 30s hard / 90s easy · ~18 min total incl. warm-up

Shoulders + Arms

Delts · Biceps · Triceps · Sun & Wed
Lift — Supersets · 0s within / 75s after
SS1 — Overhead + Bicep 1 · beat Sunday
ADB Overhead Press
3 × 10-12
BBarbell or DB Curl
3 × 10-12
SS2 — Lateral + Tricep 1
ALateral Raises
3 × 15-18
BCable Tricep Pushdown
3 × 12-15
SS3 — Rear Delt + Bicep 2
ARear Delt Fly (DB or cable)
3 × 15-18
BHammer Curls
3 × 12-15
SS4 — Face Pulls + Tricep 2
AFace Pulls
3 × 18-20
BOverhead Tricep Extension (DB)
3 × 12-15
Cardio Finisher
Intervals — Bike / Row
8 rounds × 30s hard / 90s easy · ~18 min total incl. warm-up

Legs + Abs

Quads · Hamstrings · Glutes · Core · Mon & Thu
Lift — Supersets · 0s within / 75s after
SS1 — Quads + Core · beat Monday
ABarbell Squat
4 × 10-12
BHanging Leg Raises
4 × 18-20
SS2 — Hamstrings + Abs
ARomanian Deadlift
3 × 12-15
BWeighted Sit-Ups
3 × 15-18
SS3 — Glutes + Core
ABulgarian Split Squat (weighted)
3 × 12/leg
BHollow Body Hold
3 × 40s
Cardio Finisher
Zone 2 — Bike / Incline Walk
12 min · conversational pace · end of week, controlled effort
Rest

One rest day on Arnold. Sleep, eat your protein, come back Saturday ready to push.

Daily Nutrition

~75kg · Body Recomp · Arnold

Recomp on Arnold = maintenance calories or very slight deficit. Higher volume than PPL means you need adequate fuel — don't cut aggressively here or muscle growth stalls.

~2,000-2,100 kcal/day
−150 to −200 deficit
~155-165g protein
45g min fats
~500
Breakfast kcal
~850
Lunch kcal
~400
Dinner kcal
~250
Snack kcal
Breakfast · 8:00 AM
Post-Workout
~500 kcal · 40g P
P 40gC 35gF 27g
5 whole eggs scrambled or fried
30g white cheese (akkawi / similar)
80g bread (slightly more than cutting — higher volume needs more fuel)
Black coffee — no sugar
Lunch · 1:00 PM
Main Meal
~850 kcal · 68g P
P 68gC 35gF 24g
300g beef (raw weight, lean cut — grilled or pan-cooked)
130g cooked rice or 120-130g cooked pasta
Slight carb increase from cutting version to fuel twice-weekly muscle sessions
Dinner · 5:30 PM
Protein Close
~400 kcal · 50g P
P 50gC 5gF 10g
250g grilled meat or fish / 6 eggs / 300g Greek yogurt + milk (up from 200g — recomp needs more protein)
Nothing else — clean protein close
Snack
Between Lunch & Dinner
~250 kcal · ~25g P
P ~25g
A — Whey shake + 1 banana
B — 200g Greek yogurt + handful of almonds
C — 3 boiled eggs

Arnold split hits every muscle twice per week — recovery demand is real. Minimum 2.5L water daily, 7-8h sleep non-negotiable. If strength drops session to session, eat slightly more — don't cut harder.

Push

Chest · Shoulders · Triceps
Lift — Supersets · 0s within / 60s after
SS1 — Chest Primary
ABarbell Bench Press
3 × 10-12
BDiamond Push-Ups
3 × 15-18
SS2 — Shoulders
ADB Overhead Press
3 × 12-15
BLateral Raises
3 × 18-20
SS3 — Triceps
AWeighted Dips
3 × 12-15
BPike Push-Ups
3 × 15
Cardio Finisher
Zone 2 — Incline Walk / Bike
12-15 min · conversational pace

Pull

Back Size + Definition · Rear Delts · Biceps
Lift — Supersets · 0s within / 60s after
SS1 — Size & Thickness · 3s negative
AWeighted Pull-Ups — 3s down, full stretch
3 × 8-10
BDB Rows — 3s lower, 1s squeeze
3 × 12
SS2 — Definition · Isolation
AStraight-Arm Cable Pulldown — 2s hold at bottom
3 × 15
BRear Delt Cable Fly / Reverse Pec Deck
3 × 18-20
SS3 — Biceps
AChin-Ups
3 × 12-15
BHammer Curls
3 × 15

Drop weight 10-15% on SS1 to control the 3s eccentric — that's the point.

Cardio Finisher
Intervals — Bike / Row
9 rounds × 30s hard / 90s easy · ~20 min total

Legs + Abs

Quads · Hamstrings · Glutes · Core
Lift — Supersets · 0s within / 60s after
SS1 — Quads + Core
ABarbell Squat
3 × 12-15
BHanging Leg Raises
3 × 18-20
SS2 — Glutes + Abs
ABulgarian Split Squat (weighted)
3 × 12/leg
BWeighted Sit-Ups
3 × 15-18
SS3 — Hamstrings + Core
ARomanian Deadlift
3 × 12-15
BHollow Body Hold
3 × 40s
Cardio Finisher
Zone 2 — Bike / Incline Walk
12-15 min · conversational pace

Cardio Only

Threshold — Engine Work
Threshold — Row / Bike / Run
22 min steady-state · comfortably hard · +5 min warm-up & cooldown

Runs on Monday's carbs. If energy is very low, drop to Zone 2.

Full Body

Light Load · Maintenance Volume
Lift — Supersets · 0s within / 60s after
SS1 — Lower + Push
AGoblet Squat
3 × 15
BPush-Ups
3 × 18-20
SS2 — Pull + Core
AInverted Rows
3 × 15
BPlank
3 × 50s
SS3 — Hinge + Shoulders
ADB Romanian Deadlift
3 × 15
BFace Pulls
3 × 18-20
Cardio Finisher
Zone 2 — Bike / Incline Walk
12-15 min · conversational pace
Rest

Full rest. Two rest days — use both. Show up Saturday sharp.

Rest

Second rest day. Sleep, eat, recover.

Daily Nutrition

~75kg · Lean Cut
~1,900 kcal/day
−350 deficit
~155g protein
~460
Breakfast
~800
Lunch
~330
Dinner
~200
Snack
Breakfast · 8:00 AM
Post-Workout
~460 kcal · 38g P
P 38gC 30gF 27g
5 whole eggs · 30g white cheese · 60g bread · black coffee
Lunch · 1:00 PM
Main Meal
~800 kcal · 66g P
P 66gC 28gF 24g
300g beef (raw, lean) · 110g cooked rice or 110-120g cooked pasta
Dinner · 5:30 PM
Protein Close
~330 kcal · 46g P
P 46gC 0gF 7g
200g grilled meat or fish / 5 eggs / 250g Greek yogurt + milk — nothing else
Snack
Between Lunch & Dinner
~150-200 kcal
A — Whey shake · B — 200g Greek yogurt · C — 20g almonds + fruit

Push

Chest · Shoulders · Triceps
Lift — Supersets · 0s within / 60s after
SS1
ABarbell Bench Press
3 × 10-12
BDiamond Push-Ups
3 × 15-18
SS2
ADB Overhead Press
3 × 12-15
BLateral Raises
3 × 18-20
SS3
AWeighted Dips
3 × 12-15
BPike Push-Ups
3 × 15
Cardio Finisher
Zone 2 — Incline Walk / Bike
12-15 min · conversational pace

Pull

Back Size + Definition · Rear Delts · Biceps
Lift — Supersets · 0s within / 60s after
SS1 — 3s negative every rep
AWeighted Pull-Ups — 3s down
3 × 8-10
BDB Rows — 3s lower, 1s squeeze
3 × 12
SS2 — Definition
AStraight-Arm Cable Pulldown
3 × 15
BRear Delt Cable Fly / Reverse Pec Deck
3 × 18-20
SS3
AChin-Ups
3 × 12-15
BHammer Curls
3 × 15
Cardio Finisher
Intervals — Bike / Row
9 rounds × 30s hard / 90s easy · ~20 min total

Cardio Only

Zone 2 — Recovery Engine Work
Zone 2 — Bike / Row / Incline Walk
25-30 min steady · conversational pace · +5 min mobility after

Legs + Abs

Quads · Hamstrings · Glutes · Core
Lift — Supersets · 0s within / 60s after
SS1
ABarbell Squat
3 × 12-15
BHanging Leg Raises
3 × 18-20
SS2
ABulgarian Split Squat (weighted)
3 × 12/leg
BWeighted Sit-Ups
3 × 15-18
SS3
ARomanian Deadlift
3 × 12-15
BHollow Body Hold
3 × 40s
Cardio Finisher
Zone 2 — Bike / Incline Walk
12-15 min · conversational pace

Cardio Only

Threshold
Threshold — Row / Bike / Run
22 min steady-state · comfortably hard · +5 min warm-up & cooldown

Full Body

Light Load · Maintenance Volume
Lift — Supersets · 0s within / 60s after
SS1
AGoblet Squat
3 × 15
BPush-Ups
3 × 18-20
SS2
AInverted Rows
3 × 15
BPlank
3 × 50s
SS3
ADB Romanian Deadlift
3 × 15
BFace Pulls
3 × 18-20
Cardio Finisher
Zone 2 — Bike / Incline Walk
12-15 min · conversational pace
Rest

One rest day. Sleep, eat, recover.

Daily Nutrition

~75kg · Lean Cut
~1,900 kcal/day
−350 deficit
~155g protein
Breakfast · 8:00 AM
Post-Workout
~460 kcal · 38g P
5 whole eggs · 30g white cheese · 60g bread · black coffee
Lunch · 1:00 PM
Main Meal
~800 kcal · 66g P
300g beef (raw, lean) · 110g cooked rice or 110-120g cooked pasta
Dinner · 5:30 PM
Protein Close
~330 kcal · 46g P
200g grilled meat or fish / 5 eggs / 250g Greek yogurt + milk
Snack
Between Lunch & Dinner
~150-200 kcal
A — Whey shake · B — Greek yogurt · C — almonds + fruit
Body Recomposition · 68kg · 155cm · 6 Day

4 strength days, 2 cardio days, 1 rest. Build muscle and lose fat simultaneously.

Upper A — Push

Chest · Shoulders · Triceps
Lift — Supersets · 0s within / 75s after
SS1
ADB Bench Press
3 × 12-15
BDB Lateral Raises
3 × 15-18
SS2
ADB Shoulder Press
3 × 12-15
BOverhead Tricep Extension (DB)
3 × 15
SS3 — Core
APush-Ups (assisted if needed)
3 × 12-15
BPlank
3 × 40s
Cardio Finisher
Zone 2 — Incline Walk / Bike
10 min · easy pace

Lower A — Glutes + Quads

Hip Thrust · Squat Focus · Abs
Lift — Supersets · 0s within / 75s after
SS1 — Priority movement
AHip Thrust (barbell or DB) — squeeze 2s at top
3 × 12-15
BCrunches or Sit-Ups
3 × 20
SS2
AGoblet Squat
3 × 15
BLeg Raises
3 × 15
SS3
ABulgarian Split Squat (light DB)
3 × 10/leg
BPlank
3 × 40s
Cardio Finisher
Zone 2 — Bike / Incline Walk
10-12 min · easy pace

Hip thrusts are the highest-priority movement in this program — never skip or go light on SS1-A.

Cardio Only

Zone 2 — Active Recovery + Fat Burn
Zone 2 — Bike / Incline Walk / Jog
25-30 min steady · conversational pace · +5 min stretch after

Upper B — Pull

Back · Biceps · Rear Delts
Lift — Supersets · 0s within / 75s after
SS1 — 2s hold at contraction
ALat Pulldown (cable)
3 × 12-15
BDB Bicep Curls
3 × 15
SS2
ASeated Cable Row or DB Row
3 × 12-15
BRear Delt Fly (DB or cable)
3 × 18-20
SS3
AFace Pulls
3 × 18-20
BHollow Body Hold
3 × 35s
Cardio Finisher
Zone 2 — Bike / Incline Walk
10 min · easy pace

Lower B — Hamstrings + Glutes

RDL Focus · Lunges · Abs
Lift — Supersets · 0s within / 75s after
SS1 — 3s descent on RDL
ARomanian Deadlift (DB)
3 × 12-15
BWeighted Sit-Ups
3 × 15-18
SS2
ASumo Squat (DB) — wide, toes out, glute squeeze
3 × 15
BPlank
3 × 45s
SS3
AWalking Lunges (light DB)
3 × 12/leg
BSingle-Leg Calf Raises
3 × 15/leg
Cardio Finisher
Zone 2 — Bike / Incline Walk
10-12 min · easy pace

Cardio Only

Threshold
Threshold — Bike / Incline Walk / Row
20 min steady-state · comfortably hard · +5 min warm-up & cooldown

If it feels too hard after 4 training days, drop to Zone 2. Build threshold tolerance over weeks.

Rest

One rest day. Sleep well, eat protein, reset for Saturday.

Daily Nutrition

68kg · Body Recomp
~1,700 kcal/day
~−150 deficit
~110-120g protein
Breakfast · 8:00 AM
Morning Fuel
~400 kcal · 28g P
3 whole eggs · 30g white cheese or labneh · 1 slice bread · tea or black coffee
Lunch · 1:00 PM
Main Meal
~550 kcal · 42g P
200g meat or fish / 5 eggs / 250g Greek yogurt + milk · 80g cooked rice · grilled vegetables
Rest days: drop rice to 50g
Dinner · 6:00 PM
Evening Protein
~400 kcal · 35g P
150g meat or fish / 4 eggs / 200g Greek yogurt + milk · 1 medium sweet potato or 60g rice · salad (1 tsp olive oil)
Snack
Between Lunch & Dinner
~200 kcal · ~15g P
A — Greek yogurt + berries · B — fruit + almonds · C — whey shake

Protein every meal without exception. Slight deficit only (~150 kcal) — going deeper stalls muscle building on recomp. Minimum 2L water daily.