Recomp 5 days routine
Push, pull, legs, upper and a second leg session with cardio, to spread volume better between upper and lower body.
- 5days a week
- 55 minper session
- 18exercises
- 10weeks
- Build muscle mass
- Lose fat and get defined
- Strength and hypertrophy
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 3 × 8–10 | 1 | 1:30 |
| A1 | Dumbbell Shoulder PressSuperset | Shoulders | 3 × 10–12 | 1 | 0:15 |
| A2 | Cable Crossover FlySuperset | Chest | 3 × 12–15 | 1 | 1:00 |
| 4 | Tricep Pushdown | Triceps | 3 × 12–15 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Row | Back | 3 × 8–10 | 1 | 1:30 |
| A1 | Lat Pulldown Neutral GripSuperset | Back | 3 × 10–12 | 1 | 0:15 |
| A2 | Barbell CurlSuperset | Biceps | 3 × 10–12 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 3 × 8–10 | 1 | 2:00 |
| A1 | Dumbbell Romanian DeadliftSuperset | Hamstrings | 3 × 10–12 | 1 | 0:15 |
| A2 | Standing Machine Calf RaiseSuperset | Calves | 3 × 12–20 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Incline Bench Press | Chest | 3 × 10–12 | 1 | 1:15 |
| 2 | Cable Row | Back | 3 × 10–12 | 1 | 1:15 |
| A1 | Dumbbell Lateral RaiseSuperset | Shoulders | 3 × 12–20 | 1 | 0:15 |
| A2 | Hammer CurlSuperset | Biceps | 3 × 10–12 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Leg Press | Quads | 3 × 10–12 | 1 | 1:30 |
| A1 | Seated Leg CurlSuperset | Hamstrings | 3 × 10–15 | 1 | 0:15 |
| A2 | PlankSuperset | Core | 3 × 30 s | — | 1:00 |
| 4 | Cycling - StationaryModerate to vigorous intensity: short sentences, unable to hold a smooth conversation. | Cardio | 1 × 10 min | — | No rest |
Rest between sets, in minutes. In supersets (A1, A2) you do the exercises back to back: the short pause goes between them, and the round's rest comes after the last one.
How to progress
Add reps within the range at the indicated RIR; once all sets hit the top of the range, go up to the smallest available weight.
- RIR 1 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for a long time and can handle more volume.
- You have 5 days a week and about 55 minutes per session.
- You train in a gym. Equipment: barbell, dumbbells, cable machine, machine, bench, rack, and bike.
- Your goal is to build muscle mass.
Other routines to build muscle
- Strength and hypertrophy hybrid 4 days4 days · 75 min · Intermediate and advancedSee routine →
- Upper-Legs 5 Days5 days · 65 min · IntermediateSee routine →
- Body part split 5 days5 days · 75 min · AdvancedSee routine →
Frequently asked questions
How long is the Recomp 5 days routine?
It's designed for 10 weeks, with 5 sessions of about 55 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 9 sets for the chest, 9 sets for the back, and 6 sets for the biceps per week. That's 52 sets a week in total.
What is a superset?
Two or more exercises in a row, with almost no rest between them: you rest when the round is done. In the table they're marked A1, A2. It saves time without cutting sets.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it's RIR 1.
What do I need to do it?
You do it in a gym, with this equipment: barbell, dumbbells, cable machine, machine, bench, rack, and bike.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
