Back to Training

Who it’s for

You used to train, but took a break ranging from a few months to several years.

How it works

Muscle memory restores strength faster than tendons and ligaments can adapt—so we deliberately hold back during the first few weeks. The main risk when returning is not that you cannot do it, but that you can do too much too soon.

Weekly layout

How load increases

Weeks 1–2: two sets, four reps in reserve. Weeks 3–4: three sets, three in reserve. Weeks 5–6: three sets, two in reserve. After that, transition to a regular program.

Deload

Not required: the program itself serves as a progressive ramp-up.