Have you taken a break from the gym? Are you worried about how hard it might be to get back to your prior level? Don’t worry. We’ve got a 30-day plan to help you rebuild.
Whether you were out for an injury, taking a break or just on a vacation, it’s time to jump back in and take your body to the next level. Everybody gets in a slump at one time or another. You may have lost motivation or had 1,000 other reasons not to hit the gym lately and that’s fine! You’re reading this article now, so you must be ready to get back at it.
This plan is going to include everything you need to get back in the gym at full force, keep the motivation going and to make those gains. If you feel like you’re not quite as strong as you were when you stopped, that’s okay!
You will get there again. And, we will give you all the keys to help you reach that point and achieve incredible success.
Setting A Goal Is One Way To Do It
Make that goal a smaller, more attainable one. Having a goal like losing 30 pounds in 30 days just isn’t realistic, so make those goals reachable by breaking them down into weeks, even one week at a time.
Say you want to bench a total of 300 pounds (I’m just throwing a number out there), but right now you’re at 200 pounds maximum. You can’t expect that kind of strength to accumulate in just a short period of time, so take baby steps. Add a little more weight each trip you take to the gym, and, before you know it, you will reach your goal.
You Should Also Take Measurements
Write your measurements down and mark the date next to them. As you move through your program, measure yourself again to see how far you have come and compare the results. That is a great way to keep the momentum going.
When you take your measurements, use a long tape and measure areas such as your biceps, chest, waist, quads, and calves. Be sure you get an accurate reading by deciding whether you will be measuring flexed or unflexed and remember which one you did. Also, weigh yourself and write that down as well.
Take A Before Picture
When you see yourself in the mirror every single day, you may not notice the changes that are happening in your body. Taking a picture is the perfect way to get a visual of the differences from when you started to where you are now, or will be soon.
Take progress pictures every couple of weeks to compare with. You may not notice much from one picture to the next, but skip every other image as you’re sorting through them and you’re bound to see a difference.
Find An Accountability Partner And Meet Up For Your Workouts
When you are working towards a fitness goal, it can help tremendously to have someone working towards the same goal right along with you. You can keep each other motivated, spot each other and just have someone there who understands your commitment.
People are more likely to stick with a workout routine when they do it with a partner. They say that things are better when there are two people to share in the experience. In this case, that is definitely true.
Put Aside What You Used To Be Able To Do
If it’s been a while and you feel like you’ve lost some strength, set that aside. No, you do not have to start from the bottom all over again. I’m sure you know what you’re doing. What I’m talking about is weight. Don’t pick up right where you left off.
If you jump right back in lifting your old maximum after some time off, this is a good way to injure yourself or create extreme soreness that will either set you back or make you lose your motivation. Start with a lower weight until your body has been reconditioned. Give it time and be patient. It’s worth it.
Don’t Let Anything Get In Your Way
I’m not saying to ditch your sister’s wedding if it falls on leg day, but you must stay committed to the plan if you want to see results. If you miss a workout, make up for it. Do not let it go.
You might have to do some restructuring with your schedule but work it in there in any way you can. Life can get busy. Things can come up, but there is always time for you. Don’t forget that.
Working Up To It
Have you ever felt like that first time you see someone following an extended period of not seeing them is extremely awkward?
Well, that’s what it can be like when you get back to the gym after some time off.
You may feel unsure of yourself, your abilities and even feel out of place. It’s time to take your place back.
Ease Into It
If it has been a while since you have been to the gym, you’re going to want to take it easy at first. That does not necessarily mean that you have to start from the beginning, but you most definitely need to take it down a notch.
You can still do a full routine and every exercise in it. You just might need to lighten your load at first. Take one step at a time.
Step Up To The Plate Or The Dumbbells
You know what you’re there for. You’ve been eyeballing that free weight section from the moment you pushed through the gym door.
Go over there and do a few warm-up reps. Get that old feeling back again. Ignite that flame and jump right in.
This Is The 30-Day Rebuilding Plan
Are you ready to rebuild?
Great! In that case, follow this 30-day plan and you should be able to make exactly the type of results you desire.
Day 1 – Legs
Warm up with some cardiovascular work and five minutes of dynamic stretching.
Squats – 4×10 with just the bar
One-legged hamstring curl – 3×12
Leg press – 4×12
Stiff-legged deadlift – 4×8
Leg extension – 3×12
Cool down and stretch.
Day 2 – Chest/Delts and Traps
Warm up with cardio and five minutes of dynamic stretching.
Push-up – 4 x 12
Incline barbell press – 3×10
Flat barbell – press 3×10
Low incline flye – 3 x12
Rear lateral raise – 3x 12
Side lateral raise- 3×12
Dumbbell press – 3×12
Dumbbell shrug – 3×10
Cool down and stretch.
Day 3 – Rest or do cardio and stretching.
Day 4 – Back
Warm up with cardio and five minutes of dynamic stretching.
Lat pulldown – 3×12
T-bar row – 3×12
Seated row – 3×12
Day 5 – Arms
Warm up with cardio and five minutes of dynamic stretching.
Standing barbell curl – 3×12
Dumbbell overhead triceps extension – 3×12
Preacher curl – 3×12
Skull crusher – 3×12
Hammer curl – 3×10
Pushdown – 3×10
Cool down and stretch.
Day 6 – Rest or cardio and stretching.
Day 7 – Rest.
Day 8 – Legs
Warm up with cardio and five minutes of dynamic stretching.
Squat – 4×15
Hack squat – 3×12
Lying leg curl – 3×12
Leg extension – 3×12
Stiff-legged deadlift – 4×8
Stretch your legs.
Day 9 – Delts/Traps
Warm up with cardio and five minutes of dynamic stretching.
BB shrug – 3×12
Rear laterals, bent over – 4×12
Rear delt machine – 3×10
DB press – 3×12
Side laterals – 3×12
Day 10 – Rest or do cardio.
Day 11 – Back
Warm up with cardio and five minutes of dynamic stretching.
Deadlift – 4×6
Bent over barbell row – 3×12
One arm DB row – 3×12
Pulldown – 3×12
Cool down and stretch.
Day 12 – Chest
Warm up with cardio and five minutes of dynamic stretching.
Incline barbell press – 3×10
Flat DB press – 3×10
Incline flye – 3×12
Cool down and stretch.
Day 13 – Arms
Warm up with cardio and five minutes of dynamic stretching.
Standing BB curl – 4×10
Skull crusher – 4×10
Seated incline curl – 4×10
DB overhead two-arm extension – 4×10
Hammer curl – 3×10
Dip – 3×10
Preacher curl – 3×10
Pushdown – 3×10
Day 14 – Rest or do cardio.
Day 15 – Rest.
Increase weight on all exercises for the following days.
Day 16 – Legs
Warm up with cardio and five minutes of dynamic stretching.
Barbell squat – 4×10
One-legged hamstring curl – 3×12
Leg press – 4×12
Stiff-legged deadlift – 4×8
Leg extension – 3×12
Cool down and stretch.
Day 17 – Chest/Delts and Traps
Warm up with cardio and five minutes of dynamic stretching.
Push-up – 4×12
Incline barbell press – 3×10
Flat barbell – press 3×10
Low incline flye – 3×12
Rear lateral raise – 3×12
Side lateral raise- 3×12
Dumbbell press – 3×12
Dumbbell shrug – 3×10
Cool down and stretch.
Day 18 – Rest or do cardio and stretching.
Day 19 – Back
Warm up with cardio and five minutes of dynamic stretching.
Lat pulldown – 3×12
T-bar row – 3×12
Seated row – 3×12
Day 20 – Arms
Warm up with cardio and five minutes of dynamic stretching.
Standing barbell curl – 3×12
Dumbbell overhead triceps extension – 3×12
Preacher curl – 3×12
Skull crusher – 3×12
Hammer curl – 3×10
Pushdown – 3×10
Cool down and stretch.
Day 21 – Rest or do some cardiovascular work and stretching.
Day 22 – Rest.
Day 23 – Legs
Warm up with cardio and five minutes of dynamic stretching.
Squat – 4×15
Hack squat – 3×12
Lying leg curl – 3×12
Leg extension – 3×12
Stiff-legged deadlift – 4×8
Stretch your legs.
Day 24 – Delts/Traps
Warm up with cardio and five minutes of dynamic stretching.
BB shrug – 3×12
Rear laterals, bent over – 4×12
Rear delt machine – 3×10
DB press – 3×12
Side laterals – 3×12
Day 25 – Rest or do cardio.
Day 26 – Back
Warm up with some cardiovascular work and five minutes of dynamic stretching.
Deadlift – 4×6
Bent over barbell row – 3×12
One arm DB row – 3×12
Pulldown – 3×12
Cool down and stretch.
Day 27 – Chest
Warm up with cardio and five minutes of dynamic stretching.
Incline barbell press – 3×10
Flat DB press – 3×10
Incline flye – 3×12
Cool down and stretch.
Day 28 – Arms
Warm up with cardio and five minutes of dynamic stretching.
Standing BB curl – 3×12
Skull crusher – 3×12
Seated incline curl – 3×12
DB overhead two-arm extension – 3×12
Hammer curl – 3×12
Dip – 3×12
Preacher curl – 3×12
Pushdown – 3×12
Day 29 – Rest or do some cardiovascular work.
Day 30 – Rest.
Conclusion
There you have it: A 30-day plan to rebuild. Take one day at a time and keep track of your progress for the ultimate success. Be sure to get plenty of sleep. You’re going to need it for proper recovery, as this is a strenuous but very effective plan.
You are also going to be very hungry. I’m sure you already know this, so make good choices, get plenty of protein in your diet and you can even supplement with powders and shakes. Increase your carbohydrate intake for plenty of energy and be sure to get your healthy fats as well. Stay hydrated throughout the day and do not forget to take those rest days as suggested. This is the time needed for your muscles to grow and or recover properly.
If you choose not to do cardiovascular exercises on your rest days, it’s no big deal. If you do choose to get a cardio session in, I would suggest something light like a bike ride, a session on the elliptical machine or even a brisk walk. Good luck with your plan!
Now get to rebuilding!
By Heather Neff, CPT
Latest posts by Terry M (see all)
- Garage Gyms - Aug 1, 2018
- Kettlebells – Why They Should Be Added To Your Routine. - Jul 24, 2018
- Weight Belts: What Are They Really For? - May 31, 2018
The “putting aside” part is the hardest. We don’t want to believe we are not at our best, even if in our heart we know it. That’s one reason I like workouts where you start from zero (like 5×5 from stronglifts). That way you are guided to start from a point anyone can handle. Why don’t all workout plans do something similar?