RECOMP BLOCK
Heavy neural work and hypertrophy volume in the same week, not sequenced apart. This is where most people get bullshitted. This block doesn't.
Week 2: First Training Week of Block One
Four training days. Monday and Tuesday carry the strength load. Thursday and Friday run hypertrophy volume. Loads on strength days derive from the 3RM Calibrated Max established during Week 1 testing.
Monday
- Front Squat Top set of 3 at RIR 2, then 3 back-off sets of 3 at RIR 2 to 3
- Romanian Deadlift 4 sets of 5 at RIR 2
- Leg Press 3 sets of 8 at RIR 1 to 2
- Standing Calf Raise 4 sets of 10
Tuesday
- Incline Barbell Press Top set of 3 at RIR 2, then 3 back-off sets of 3 at RIR 2 to 3
- Weighted Pull-Ups or Heavy Pulldowns 4 sets of 5 at RIR 2
- Dumbbell Overhead Press 3 sets of 6 at approximately 75 percent of tested 3RM, RIR 1 to 2
- Barbell Row 3 sets of 6 at RIR 1 to 2
- Triceps Pushdown 2 sets
- Biceps Curl 2 sets
Thursday
- Smith Front Squat, Goblet Front Squat, or Hack Squat 4 sets of 8 at RIR 1
- Leg Curls 4 sets of 10
- Stationary Split Squats or Step-Ups 3 sets of 12
- Hip Thrusts 3 sets of 10
- Seated Calf Raises 4 sets of 12
Friday
- Incline Dumbbell Press 4 sets of 8
- Lat Pulldown 4 sets of 10
- Seated Dumbbell Press 3 sets of 10
- Cable Row 3 sets of 10
- Lateral Raises 3 sets of 12
- Triceps Extension 2 sets of 12
- Cable Curls 2 sets of 12
The Full Fifteen Weeks Live in the Book
Everything else, the Week 0 tracking and Week 1 3RM testing protocol, the Block One progression, the midpoint deload with progress checkpoint, Block Two on updated maxes, and the closing deload.
- Week 0 tracking and Week 1 3RM calibration
- Weeks 2 through 7 progression, Block One
- Week 8 midpoint deload and checkpoint
- Weeks 9 through 14, Block Two on updated Calibrated Max
- Week 15 closing deload
- Carb cycling and macro prescription
Before You Start
How is this different from the Recomposition Framework in Part 2 of the book?
The Framework covers the physiology, protein requirements, and why simultaneous adaptation is possible in trained lifters at maintenance calories. This block is the practical execution of that framework, session by session. Read the Framework first. This chapter doesn't repeat the science.
Do I need to deload before starting?
Yes. Full deload week or a minimum two-week window of intentionally reduced volume. The Week 1 3RM test drives every load prescription for fifteen weeks. A test performed on a fatigued nervous system underestimates your real strength and underloads the whole block. If you just finished a hypertrophy block or a late-stage cut, deload first.
Why not combine strength and hypertrophy into the same session to save time?
The 48-hour separation between Monday's neural work and Thursday's hypertrophy volume is a functional part of the structure. Combining them either compresses the strength stimulus or degrades the hypertrophy work through accumulated fatigue. The split as written is the point.
Can the 3RM Calibrated Max from Strength Block carry over?
No. The Strength Block Calibrated Max is derived from a 1RM projection. This block runs on a direct 3RM number. A true 3RM is roughly 93 to 94 percent of a true 1RM. Using the Strength Block's 1RM-derived number with these percentages would produce loads that are significantly too heavy and would compromise both neural work quality and hypertrophy session recovery. Different inputs by design.
POWERBUILDING 365 Podcast
Recomp physiology, simultaneous adaptation, and why most recomp programs fail, covered on the show.
Listen to the Podcast