The Best Training Split for Recomp: 4 Days vs 5 Days (Plus Progression Rules)
Most people pick a split based on preference—not results. Here’s how to choose 4 vs 5 days for recomposition using objective rules, plus the progression system that makes it work.
Body recomposition doesn’t come from random workouts.
It comes from a repeatable training system that:
- builds performance over time
- manages fatigue
- matches your recovery capacity
The question isn’t “Is 4 days enough?”
The question is: Which split can you progress on consistently?
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What Recomp Training Must Do?
Recomposition requires two outcomes:
- Progressive overload (strength/performance trend up)
- Fatigue control (so you can recover and keep progressing)
If your split creates fatigue faster than it creates progress, you stall.
The Real Difference: 4 Days vs 5 Days
4 Days/Week (Best for most people)
Choose 4 days if:
- your sleep is inconsistent
- stress is high
- you also do cardio
- you tend to get sore easily
- you want better recovery per session
Pros:
- easier to recover
- higher quality sessions
- simpler schedule
Cons:
- each session may be slightly longer
- volume must be planned well
5 Days/Week (Best when recovery is strong)
Choose 5 days if:
- you recover fast
- your schedule supports consistency
- you want shorter workouts
- you’re focused on bringing up weak points
Pros:
- more frequent practice
- easier to distribute volume
- better specialization
Cons:
- fatigue can accumulate
- missed sessions disrupt the week
The METRIX Rule for Choosing Your Split
Pick the split you can execute 90% of weeks.
Not the split you feel motivated to do for 10 days.
Consistency beats complexity.
Volume Targets That Actually Work (Simple Landmarks)
For recomposition, most people progress best with:
- Big muscle groups (legs/back/chest): 10–16 hard sets/week
- Smaller muscle groups (delts/biceps/triceps): 8–14 hard sets/week
- Glutes/Delts (common priorities): 12–18 sets/week (if recovery allows)
Hard sets = controlled reps, within 0–3 reps of failure.
Progression Rules (So You Don’t Spin Your Wheels)
Here’s a simple progression system:
Rule 1: Keep the exercise the same for 4–8 weeks
Changing movements weekly kills measurable progression.
Rule 2: Progress one variable at a time
Choose one:
- add reps within the target range
- then add load (small jump)
- then repeat
Example:
- 3×8–12
Week 1: 10/9/8
Week 2: 11/10/9
Week 3: 12/11/10
Week 4: add weight, back to 9/8/7 and build again
Rule 3: Stop sets before form breaks
Most stalls come from junk reps + fatigue, not “not training hard enough.”
Deload Rule (The Missing Piece)
You don’t deload because you’re weak.
You deload to keep progress predictable.
Deload when:
- performance trends down for 2 weeks
- joints/tendons start talking
- sleep worsens + soreness lingers
- motivation tanks and pumps disappear
Deload method (simple):
- Keep the same exercises
- Reduce sets by ~30–50% for 1 week
- Keep intensity moderate (don’t max)
Then resume.
Sample Splits (Recomp-Friendly)
4-Day Split (Upper/Lower)
- Day 1: Upper (push emphasis + delts)
- Day 2: Lower (quad focus)
- Day 3: Upper (pull emphasis + arms)
- Day 4: Lower (glute/ham focus)
5-Day Split (Hybrid)
- Day 1: Lower (quad)
- Day 2: Upper (push)
- Day 3: Upper (pull)
- Day 4: Lower (glute/ham)
- Day 5: Delts + Arms + weak point focus
Final Thought
The “best split” is the one that lets you:
- hit weekly volume targets
- recover
- progress for months, not days
When your training follows rules, recomp becomes repeatable.
That’s the METRIX METHOD™ standard.
METRIX METHOD™
A Data-Driven System That Makes Progress Inevitable.
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