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Gym · U·L·U·R·L·U·L Protocol

a 6-day upper/lower training plan paired with a recomp nutrition target at maintenance. each muscle hits 3× per week. volume per session is kept lower so total weekly volume stays in the hypertrophy sweet spot without accumulating junk fatigue. week 1 and week 2 alternate every 8 days — same structure, swapped exercises for fresh stimulus.

6 Training Days50–60 min Lift30–40 min CardioAPC EmbeddedRest after 3 Days8-Day Cycle · W1 ↔ W2

Weekly Structure

Week 1
Mon
Upper A
Tue
Lower A
Wed
Upper B
Thu
Rest
Fri
Lower B
Sat
Upper C
Sun
Lower C
Mon
Rest
Week 2
Mon
Upper A
Tue
Lower A
Wed
Upper B
Thu
Rest
Fri
Lower B
Sat
Upper C
Sun
Lower C
Mon
Rest

Training Days

Week 1 — Base Workout · Foundation Split
Recovery note on Days 5–7 (L·U·L after rest): After Thursday rest, you go Lower B → Upper C → Lower C. Two lower days close the week — auto-regulate on Day 7. If leg curl or hip thrust feels heavy, drop weight 10%. The signal to watch is your Day 1 bench the following Monday. If it's going down week over week, you need either more food or a second rest day.
Week 2 — Modified Workout · Alternates with Week 1 every 8 days
How the alternating split works

8-day cycle: U·L·U·R·L·U·L·R — rest after every 3 training days. Week 1 uses the exercises in the section above. Week 2 swaps specific exercises for fresh stimulus — same structure, same sets, different movements — then back to Week 1. Undulating periodisation: prevents adaptation, reduces boredom, hits muscles from different angles every cycle.

Nutrition Protocol — Recomp 2026

Body Recomp · 2,410 kcal/day

Goal — ~30 above maintenance · at maintenance recomp

At 17.7% BF with 63.3kg LBM you are in the ideal zone for body recomposition. Maintenance is ~2,380 kcal — target is ~2,410 kcal, just 30 above. High protein + progressive training = lose fat and gain muscle simultaneously. Visual change is slower than a bulk but body composition improves. If the waist drops and lifts go up — it's working even if the scale barely moves.

2,410
kcal / day
188g
Protein · 752 kcal
75g
Fat · 675 kcal
252g
Carbs · 1,008 kcal

Full Day Meal Plan

8:00 AM
Pre-Gym Smoothie
Morning Smoothie
High Protein Milk 225ml + 2 Bananas + Avataar Whey 1 scoop + Peanut Butter 1 tsp + Chia seeds 1 glass (soaked) + Honey 1 tsp + 10 Almonds + High Protein Oats 50g
Blend all. Drink 90 min before gym. Oats make it thick — add water. This is your fuel tank for the session.
P68g
C121g
F30g
kcal1,000
10:00–11:30 AM50–60 min lift · 8 min APC correctives · 30–40 min incline cardio
3:00–4:00 PM
Lunch
Rice Bowl — Upgraded
100g cooked rice · 150–180g boiled/grilled chicken · Capsicum + carrot + onion · 100g boiled rajma · 3 boiled eggs cut in · 1 tsp ghee on rice
Rice held to 100g cooked to hit the 2,410 recomp target. Everything else unchanged — chicken + rajma + 3 eggs + veg is a complete meal.
P58g
C67g
F18g
kcal690
5:30–6:00 PM
Snack
Sattu Drink — 3 Glasses
3 tbsp powdered sattu per glass · cold water · khand to taste · pinch of salt + cumin optional
3 glasses (9 tbsp total ~120g sattu). Budget-friendly, already your habit. Roasted chana flour = ~26% protein.
P~27g
C~57g
F~4g
kcal~380
7:30–8:00 PM
Dinner — Light
4-Egg Omelette + 100g Dahi
4 whole eggs · onion + tomato + green chilli · salt + pepper · ½ tsp oil · 100g plain dahi on side
Light and complete. 4 eggs = 24g protein. Dahi = slow casein overnight. Banana removed to bring calories to the 2,410 recomp target.
P~28g
C~7g
F~24g
kcal~340
~2,410
Total Kcal
Recomp target ✓
~188g
Protein
Target 175g ✓
~252g
Carbs
Target 250g ✓
~75g
Fat
Target 70g ✓

4-Week Check-In Rules

Scale
Gaining 0.5–1kg/month steadily
Perfect pace. Stay the course.
Scale
No gain after 3 weeks
Add 100 kcal via carbs — 50g more rice at lunch or 1 extra roti at dinner.
Scale
Gaining >1.5kg/month, waist up >2cm
Surplus too high. Remove PB from smoothie entirely (saves ~100 kcal). Reassess in 2 weeks.
Lifts
Bench / squat / row going up every 1–2 weeks
Green light. Lean bulk is working. Don't touch anything.
Lifts
Strength stalling 2+ weeks in a row
Check sleep first. Then add 50g more rice at lunch. Carbs are the most likely culprit.
Recovery
Persistent fatigue, poor sleep, heavy legs
Ensure 7–8hr sleep. Check carbs are hitting 280g. Consider 1 extra rest day per fortnight.
Variation
Same exercises feel stale or progress slowing
Rotate variations — machine ↔ free weights, barbell ↔ dumbbell, cable ↔ bodyweight. Goal is to impact the muscle, not perfect one movement. Changing variations renews stimulus and strengthens muscle memory.