Return to Training
A deliberately easy three weeks back after time off, illness, or injury clearance. Everything stops well short of failure. The goal is to re-groove the movements and turn up again on Thursday, not to be sore.
See your setup in four steps
- Length
- 3 weeks
- Days a week
- 3
- Sessions
- 9
- Exercises
- 12
Equipment: Bodyweight, Dumbbell, Cable, Machine and Cardio machine
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1
3 sessions
Day 1Full Body (light)
Every set stops with 4+ reps left in the tank.
3×12 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
2×10 @ BW · rest 45s
Day 2Full Body (light)
3×15 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
2×12 @ BW · rest 45s
Day 3Movement + Walk
3×15 @ BW · rest 1m
3×10 @ BW · rest 1m
3×15 @ BW · rest 45s
- Treadmill Run
Minutes, easy pace — conversational.
1×20 @ RPE 4 · rest 0s
Week 2
3 sessions
Day 1Full Body (light)
Every set stops with 4+ reps left in the tank.
3×12 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
2×10 @ BW · rest 45s
Day 2Full Body (light)
3×15 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
2×12 @ BW · rest 45s
Day 3Movement + Walk
3×15 @ BW · rest 1m
3×10 @ BW · rest 1m
3×15 @ BW · rest 45s
- Treadmill Run
Minutes, easy pace — conversational.
1×20 @ RPE 4 · rest 0s
Week 3
3 sessions
Day 1Full Body (light)
Every set stops with 4+ reps left in the tank.
3×12 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
2×10 @ BW · rest 45s
Day 2Full Body (light)
3×15 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
3×12 @ RPE 5 · rest 1m30
2×12 @ BW · rest 45s
Day 3Movement + Walk
3×15 @ BW · rest 1m
3×10 @ BW · rest 1m
3×15 @ BW · rest 45s
- Treadmill Run
Minutes, easy pace — conversational.
1×20 @ RPE 4 · rest 0s
Questions
- How many days a week is Return to Training?
- 3 sessions a week for 3 weeks, 9 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Return to Training need?
- It uses bodyweight, dumbbell, cable, machine and cardio machine.
- Is Return to Training free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Return to Training to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Return to Training free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.