6-day body recomposition routine

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body recomposition6 days/weekfree

A body recomposition routine over 6 days is built to gain some muscle and lose fat at the same time, with moderate volume and good recovery.

Parameters the engine applies

Parameter	Value
Assigned structure	PPL + Upper / Lower
Reps per set	6-15
Sets per exercise	3-4
Rest between sets	60-120 s
RIR (reps in reserve)	2-3
Intensity	65-80% 1RM
Share of compound exercises	70 %

These are not generic recommendations: they are the exact parameters the engine uses to build this routine, and they change with the goal you pick.

How your week looks

Day	Session
Day 1	Push
Day 2	Pull
Day 3	Legs A
Day 4	Upper
Day 5	Legs B
Day 6	Upper Accessories

The engine splits muscle groups across sessions according to the structure that matches your available days.

Exercise table: the week the engine builds

This is the routine Progrevia builds for an intermediate lifter with a full gym and 60-minute sessions: 33 exercises and 99 sets per week. Yours adapts to your level, your equipment and your time, so it may differ.

Day 1 · Push

Exercise	Sets × reps	RIR	Rest
Incline dumbbell bench press	3 × 6-8	3-4	120 s
Z-bar overhead press	3 × 6-8	3-4	120 s
Bench dips	3 × 6-8	3-4	120 s
Decline dumbbell flyes	3 × 8-18	3-4	75 s
Dumbbell pullover	3 × 8-18	3-4	75 s

Day 2 · Pull

Exercise	Sets × reps	RIR	Rest
Barbell row	3 × 8-12	3-4	90 s
Pull-ups	3 × 8-12	3-4	90 s
Farmer carry	3 × 8-12	3-4	90 s
Preacher curl	3 × 8-18	3-4	75 s
Cable pullover	3 × 8-18	3-4	75 s

Day 3 · Legs A

Exercise	Sets × reps	RIR	Rest
Dumbbell lunges	3 × 12-15	3-4	60 s
Good mornings	3 × 12-15	3-4	60 s
Sumo deadlift	3 × 12-15	3-4	60 s
Single-leg leg extension	3 × 8-18	3-4	75 s
Leg extension	3 × 8-18	3-4	75 s

Day 4 · Upper

Exercise	Sets × reps	RIR	Rest
Parallel bar dips	3 × 6-8	3-4	120 s
Gironda row	3 × 6-8	3-4	120 s
Seated dumbbell press	3 × 6-8	3-4	120 s
Pec deck flyes	3 × 8-18	3-4	75 s
Cable crossover	3 × 8-18	3-4	75 s
Cable pullover	3 × 8-18	3-4	75 s

Day 5 · Legs B

Exercise	Sets × reps	RIR	Rest
Single-leg RDL	3 × 6-8	3-4	120 s
Sumo goblet squat	3 × 6-8	3-4	120 s
Cyclist squat	3 × 6-8	3-4	120 s
Landmine rotation	3 × 6-8	3-4	120 s
Standing cable leg curl	3 × 8-18	3-4	75 s
Seated leg curl	3 × 8-18	3-4	75 s

Day 6 · Upper Accessories

Exercise	Sets × reps	RIR	Rest
Close-grip bench press	3 × 8-12	3-4	90 s
Cable high row	3 × 8-12	3-4	90 s
Landmine rotation	3 × 8-12	3-4	90 s
Overhead cable curl	3 × 8-18	3-4	75 s
Seated overhead dumbbell triceps extension	3 × 8-18	3-4	75 s
Bent-over reverse flye	3 × 8-18	3-4	75 s

Weekly sets per muscle group

Muscle group	Sets per week
Chest	18
Back	15
Quads	12
Shoulders	12
Hamstrings	12
Triceps	9
Abs	6
Biceps	6
Glutes	6
Traps	3

Each set is counted on the exercise's main muscle. It is the most direct way to compare this routine with another: at equal effort, weekly volume is what weighs most on the result.

What changes compared with the 5-day routine

With 6 days the week adds up to 99 sets; with 5, 100. These are the differences per muscle group:

Hamstrings: 4 → 12
Glutes: 3 → 6
Triceps: 6 → 9
Quads: 10 → 12
Shoulders: 11 → 12
Chest: 20 → 18
Lower back: 3 → 0
Calves: 3 → 0
Back: 25 → 15

Sessions in the 5-day routine: Push A, Pull A, Legs, Push B, Pull B + Core.

Body recomposition in 6 days: building muscle while you lose fat

Recomposition works best with a small deficit, high protein and progressive strength training, and it pays off most for beginners, people returning after a break or those with more body fat. The International Society of Sports Nutrition position stand (Jäger and colleagues, 2017) puts protein for people who train at 1.4-2 g per kilo per day, and the review by Helms, Aragon and Fitschen (2014) recommends a slow loss, around 0.5-1% of bodyweight per week, to preserve muscle mass.

With 6 days, volume is at its highest: it makes sense if you already train regularly and want to refine your physique without stalling.

The week the engine builds has 6 sessions, 33 exercises and 99 sets in total. Counting sets and rest, each session takes about 35 minutes, not including the warm-up.

Your first four weeks on the 6-day body recomposition routine
Week	What to do	Why
1	Calories slightly below maintenance, high protein every day and your 6 sessions (Push, Pull, Legs A, Upper, Legs B, Upper Accessories)	A stable base to train well
2	Progress reps or load on every exercise, starting with z-bar overhead press and barbell row	Strength climbs even if bodyweight barely moves
3	Measure your waist as well as your weight	In recomposition the scale misleads: the waist drops first
4	Review: if weight goes up, adjust calories; if strength drops, raise them	Keep the balance between losing fat and building muscle

References

Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. 2014;11:20.
Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.

How the week is split

Push, pull and legs, plus an upper-body day, a second leg day and an upper-body accessory day: almost every group is trained twice. This week, 9 of the 10 muscle groups with their own exercise are trained twice or more and 1 once.

What your routine includes

Sessions of 5 to 6 exercises and 15 to 18 sets.
No exercise goes above 6 sets a week: the volume is spread across several.
Reps of 6 to 18 and rests of 60 to 120 seconds, depending on the exercise and the day.
RIR 3-4 in the first week, 2-3 in the second and 1-2 in the third; in the deload it rises to 4-6.
The engine suggests the load for each session from what you log (double progression).

Who is this routine for?

That is 6 sessions of about 60 minutes, 6 hours a week, with 99 sets in total: about 16 per session. It fits if you can set aside those 6 days consistently; if not, look at the 5-day routine.

Exercises it usually includes

Other routines you may like

Generate yours for free

Progrevia creates your personalized body recomposition routine of 6 days in under a minute, no mandatory sign-up and no card. With a free account you can download it as a PDF.

Learn the theory

Bulk or cut: where to start, myth-free

Frequently asked questions

How many days a week should I train?

It depends on your availability and recovery. 6 days a week is a balanced option for a body recomposition goal.

Can I do the 6-day recomposition routine at home?

Yes, as long as there is progression: more reps, more load or harder exercises every week. Progrevia adapts the exercises to your equipment and logs what you do so it knows when to push.

When will I see recomposition results?

More slowly than with a single goal: your weight may barely move for weeks. The reliable signs at 4-8 weeks are a smaller waist and more strength.

How many sets per week does the 6-day body recomposition routine have?

99 sets spread over 33 exercises and 6 sessions. The group that gets the most work is chest, with 18 weekly sets.

Can I build muscle and lose fat at the same time on the 6-day recomposition routine?

Yes, especially if you are a beginner, returning after a break or have some fat to lose. The conditions are a small deficit, high protein (1.4-2 g per kilo per day) and progress every session. The scale may barely move: the good sign is your waist going down while your strength goes up, starting with z-bar overhead press and barbell row.

Create my free routine

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