Guides
Lift smarter, in plain words.
The rules Recomp uses to plan your training, written out so you can use them with or without the app.
Full body workout, 3 days a week: a simple A-B-C plan
A 3-day full body program with three different days, the sets and reps for each, how to add weight, and when it's time to switch to a split.
Read the guide → Programs · 5 min readHow many sets per muscle per week?
Weekly volume in plain words: how many hard sets each muscle needs as a beginner or intermediate, how to count them, and the signs you're doing too much.
Read the guide → Getting started · 7 min readHow much weight should I lift? A starting point for every lift
Starting weights for the squat, bench, deadlift, rows and more, based on your body weight and experience, plus how to find your real working weight in one session.
Read the guide → Busy weeks · 5 min readHow to fit a real workout into 30 to 45 minutes
What to keep, what to cut and what to superset when you're short on time, so a 35-minute session still builds strength and muscle.
Read the guide → Getting stronger · 6 min readProgressive overload: exactly when to add weight
The double progression method in plain words: when to add weight, when to add reps, and what to do when you stall. With examples you can use today.
Read the guide → Programs · 7 min readPush pull legs for busy people: 3, 4, 5 or 6 days a week
How the push pull legs split works, what goes in each day, and how to run it on 3, 4, 5 or 6 days, including what to do when you miss a session.
Read the guide → Getting stronger · 5 min readReps in reserve (RIR): how hard should each set be?
Reps in reserve explained: how many reps to leave in the tank on big lifts, small lifts and bodyweight work, and how to judge it honestly.
Read the guide → Recovery · 5 min readShould you work out after a bad night's sleep?
How poor sleep affects strength and recovery, when to train lighter, when to rest, and how to adjust a workout after 5 hours of sleep.
Read the guide → Programs · 6 min readUpper lower split: a 4-day plan that fits a busy week
How the upper/lower split works, two upper and two lower days with sets and reps, and how to run it on 3 or 5 days a week.
Read the guide → Recovery · 5 min readWhat is a deload week, and when do you need one?
A deload is a planned lighter week that lets you recover and keep progressing. How often to take one, how light to go, and the signs you need one now.
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