Comeback (Gym)
A two-week gym return after ordinary inactivity. Easy compound sessions rebuild the habit; this is not rehabilitation after injury.
Overview
For generally healthy adults who can practise the listed movements comfortably. Learn unfamiliar lifts with suitable instruction and use appropriate safety equipment.
This is a short return-to-training block, not rehabilitation. Use easy loads, stop well before failure, and increase work only when soreness and recovery allow. Persistent or sharp pain is a reason to stop and seek appropriate advice.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Full body A
4 exercises · 40 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Plank · 2 sets · 20–30 seconds
Full body B
4 exercises · 40 min
- Leg press · 3 sets · 10–15 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Hip thrust · 2 sets · 10–15 reps
Full body C
4 exercises · 40 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Machine chest press · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
- Walking lunge · 2 sets · 8–10 reps / per side
Week 2 · Later weeks
Full body A
4 exercises · 40 min
- Goblet squat · 3 sets · 8–12 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
- Plank · 2 sets · 20–30 seconds
Full body B
4 exercises · 40 min
- Leg press · 3 sets · 10–15 reps
- Seated dumbbell press · 3 sets · 8–12 reps
- Seated cable row · 3 sets · 8–12 reps
- Hip thrust · 2 sets · 10–15 reps
Full body C
4 exercises · 40 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Machine chest press · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
- Walking lunge · 2 sets · 8–10 reps / per side
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is a short return-to-training block, not rehabilitation. Use easy loads, stop well before failure, and increase work only when soreness and recovery allow. Persistent or sharp pain is a reason to stop and seek appropriate advice.