Comeback (Home)
A short home return using dumbbells and bodyweight. Sessions stay easy and stop well before failure. Not rehabilitation.
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 · 35 min
- Goblet squat · 3 sets · 8–12 reps
- Push-up · 3 sets · 5–10 reps
- Dumbbell row · 3 sets · 8–12 reps / per side
- Plank · 2 sets · 15–30 seconds
Full body B
4 exercises · 35 min
- Dumbbell split squat · 3 sets · 6–10 reps / per side
- Seated dumbbell press · 3 sets · 8–12 reps
- Glute bridge · 3 sets · 10–15 reps
- Dumbbell curl · 2 sets · 10–15 reps
Full body C
4 exercises · 35 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Knee push-up · 3 sets · 6–12 reps
- Rear delt fly · 2 sets · 12–15 reps
- Crunch · 2 sets · 8–12 reps
Week 2 · Later weeks
Full body A
4 exercises · 35 min
- Goblet squat · 3 sets · 8–12 reps
- Push-up · 3 sets · 5–10 reps
- Dumbbell row · 3 sets · 8–12 reps / per side
- Plank · 2 sets · 15–30 seconds
Full body B
4 exercises · 35 min
- Dumbbell split squat · 3 sets · 6–10 reps / per side
- Seated dumbbell press · 3 sets · 8–12 reps
- Glute bridge · 3 sets · 10–15 reps
- Dumbbell curl · 2 sets · 10–15 reps
Full body C
4 exercises · 35 min
- Dumbbell Romanian deadlift · 3 sets · 8–12 reps
- Knee push-up · 3 sets · 6–12 reps
- Rear delt fly · 2 sets · 12–15 reps
- Crunch · 2 sets · 8–12 reps
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.