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General fitnessBeginner

Three weeks to come back after illness, travel or a long break without paying for it: the main lifts at half of what you used to do, climbing back to eighty. Also the deload the other plans keep asking for.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 35 min
Weekly volume
≈41 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs15 sets · 37%
  • Back9 sets · 22%
  • Chest6 sets · 15%
  • Core6 sets · 15%
  • Shoulders5 sets · 12%

A week on this plan

  1. Sunrest day
  2. MonReturn A
  3. Tuerest day
  4. WedReturn B
  5. Thurest day
  6. FriReturn C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Return A

Squat, press, row · 5 exercises · Up to 31 min

    • Barbell full squatQuads · Barbell3× 5 reps3 min rest50%, 65%, then 80% of your old working weight across the three weeks. Two sets in week one.
    • Dumbbell bench pressChest · Dumbbell3× 8–10 reps1 min 30 s rest
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Lever lying leg curlHamstrings · Machine2× 12–15 reps1 min rest
    • Front plankAbs · Bodyweight2× 30 s45 s rest

Workout 2 of 3

Return B

Hinge, pull-down, press · 5 exercises · Up to 31 min

    • Barbell romanian deadliftGlutes · Barbell3× 8 reps2 min 30 s restSame ramp as the squat. If your back has been the problem, use the dumbbell version for all three weeks.
    • Cable lat pulldown full range of motionLats · Cable3× 10–12 reps1 min 30 s rest
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–10 reps1 min 30 s rest
    • Sled 45° leg pressQuads · Sled2× 12–15 reps1 min 30 s rest
    • Dead bugAbs · Bodyweight2× 10 reps45 s rest

Workout 3 of 3

Return C

Bench, squat pattern, row · 6 exercises · Up to 35 min

    • Barbell bench pressChest · Barbell3× 5 reps3 min restSame ramp as the squat: 50, 65, 80%.
    • Dumbbell goblet squatQuads · Dumbbell3× 10–12 reps1 min 30 s rest
    • Lever t bar rowUpper back · Machine3× 10–12 reps1 min 30 s rest
    • Dumbbell lungeQuads · Dumbbell2× 10 reps1 min 30 s restTen a leg.
    • Cable face pullRear delts · Cable2× 15–20 reps45 s rest
    • Bodyweight incline side plankAbs · Bodyweight2× 30 s45 s restThirty seconds a side.

How to progress

Three weeks, then back to your plan. Week one at 50% of your old working weights and two sets of everything; week two at 65% and three sets; week three at 80% and three sets. Every set at a six or seven out of ten — nothing should be sore for two days. Coming off a break of less than a month, start at week two. As a deload between blocks, run week one on its own.

Start this plan

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