P365 Recomp Block
This Is Where Most People Bullshit You
This isn't a slow cut with a hashtag on it. Recomposition is simultaneous fat loss and muscle gain at maintenance calories. It runs on precise nutrition and RIR self-regulation. If you can't track accurately, you're not ready for this block. Half-assing a recomp doesn't get you half a recomp. It gets you 15 wasted weeks.
Conjugate-influenced split. Heavy strength on Monday and Tuesday, hypertrophy volume on Thursday and Friday. Both stimuli delivered in the same week, not sequenced across phases. This is what separates the block from generic recomp programs.
15 weeks, two active blocks separated by a midpoint deload. Block One (Weeks 2-7) uses your Week 1 3RM Calibrated Max. Block Two (Weeks 9-14) uses an updated CM calculated from Week 7 performance. Read the Hybrid Recomposition Framework chapter (Part 2) before running this.
Enter Your 3RM Calibrated Max
Important: This block uses a 3RM Calibrated Max, NOT the 1RM-derived CM from the Strength Block. A true 3RM is ~93-94% of true 1RM. Do NOT enter your Strength Block CM here.
Block Two CM update: After Week 7, recalculate your CM from Week 7 top set performance using Epley back-projection. Enter those numbers under "Block Two CM" above before Week 9 starts.
15-Week Structure
| Week | Phase | Purpose |
|---|---|---|
| 0 | Tracking | Establish confirmed TDEE |
| 1 | Testing | 3RM Calibrated Max for 3 primary lifts |
| 2-7 | Block One | 85% CM → 92% CM progression |
| 8 | Midpoint Deload | 70% CM, fatigue clearance |
| 9-14 | Block Two | 88-95% updated CM progression |
| 15 | Closing Deload | Recovery and transition assessment |
Weekly Session Split
| Day | Session |
|---|---|
| Monday | Lower Body Strength (heavy neural) |
| Tuesday | Upper Body Strength (heavy neural) |
| Wednesday | Optional conditioning (20 min low intensity) |
| Thursday | Lower Body Hypertrophy (volume, MEV to MRV) |
| Friday | Upper Body Hypertrophy (volume, MEV to MRV) |
| Saturday | Optional conditioning (20 min low intensity) |
| Sunday | Full rest |
Weekly Training
What Progress Looks Like
The scale is the least reliable progress indicator here. Bodyweight stability at maintenance is the INTENDED outcome, not a failure signal.
Four indicators that actually matter:
- Strength on compound movements trending up across the percentage wave
- Hypertrophy day loads climbing at the same effort target
- Waist measurement trending slowly down or holding steady
- Visible muscle density in consistent-lighting photos every 2 weeks
Evaluating any single indicator in isolation produces a misread. The lifter who quits Week 5 because the scale hasn't moved while their waist is down half an inch and their CM went up is reading the wrong data.
Macro Prescription
Protein: 1.0-1.2 g/lb bodyweight, every day, entire block. Not reduced to simplify tracking.
Carbs: Training days (Mon/Tue/Thu/Fri) run at ~115% of daily average carb target. Rest days (Wed/Sat/Sun) run at ~79%. Weekly total matches confirmed maintenance.
Training day carb timing: 50-60% of daily carbs within a 4-hour window around training, split pre and post.
Fat: Constant every day. Fills remaining calories after protein and carbs.