Back to the grind

Recovery program from injuries or absent from the gym. Mainly Bodybuilding program but could be run as powerbuilding with some modification. Typical double progression and dynamic double progression. Nothing fancy it's supposed to be easier at the start than volume will gradually increase on major compounds. The focus of the program is to get used to lifting weights.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Lateral Raise (Cable)

Chest Fly (Machine)

Bicep Curl (EZ Bar)

Preacher Curl (EZ Bar)

Leg Raise (Captain's Chair)

Push

Lat Pulldown

Single Arm Row (Cable)

Standing Pullover (Cable)

JM Press (Smith Machine)

Single Arm Pushdown

Rear Delt Fly (Machine)

Cable Crunch

Pull

Good Morning

Leg Press

Straight Leg Calf Raise

Leg Curl

Single Leg Extension

Hip Adductor (Machine)

Plank (Weighted)

Legs + weaknesses + accessory

Hack Squat

Single Leg Hyperextension

Single Leg Press

Lower

Bench Press (Barbell)

Wide Grip Lat Pulldown

Shoulder Press (Plate Loaded)

Chest Supported Row (Machine)

V-Handle Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Upper

Face Away Cable Curl

Hammer Curl

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