SOMETIMES, YOU JUST need a break. Whether you pressed pause on your workout routine because you had too many responsibilities in your daily life, you went through a major life change, or you just lost motivation, that’s okay. You’re ready to return to fitness now, and you need a plan. Thankfully, you’re an MH MVP member—and we have the ideal program to get you back on track.
The Back in Shape Plan was designed specifically for guys who’ve been away from the gym to reintroduce some structure and routine to their lives. This PDF was created by MH experts Ebenezer Samuel, C.S.C.S. and David Otey, C.S.C.S. to strike the perfect balance—it won’t push you beyond your limits as you reestablish training habits, but it will challenge you to work hard from the very first session.
DOWNLOAD THE PLAN HERE
This four-week plan is built around three types of workouts: an Upper/Lower Burner that hits key muscle groups in your upper body and lower body; a Squats and Overhead Work day to hammer home pushing movements; and a Total-Body Blast session that combines heavy pulling with swings, rows, and even running to get your heart rate redlined.
Just remember to stick to these these three key principles as you follow the program:
Focus on Frequency and Intensity
Frequency means how often you train, which in this case should be three days per week. You might be tempted to jump back into workouts with an everyday mindset. Don’t. Your body needs to rest and recover to build itself up and acclimate to strain, so follow the plan as it’s written. Intensity means how much weight you lift—and while you should challenge yourself in these workouts, you shouldn’t be trying to set PRs on Day 1. Push to ramp yourself up so you can finish even stronger at the end of Week 4. That leads us to the next principle…
Don’t Jump Right Back to Old You
“The biggest mistake I see people make is trying to return to the level of exercise they were doing before the time off,” says Otey. You’ll need to put the reps in to get back to wherever you were when you stepped off your fitness path. Start with less weight than you might expect, then work back up by feel. Your strength will return, and the gains along with it.
Stay Fundamental
Take this to heart especially if you took a break from training due to injury or illness. Make sure to warm up and cool down properly, and follow the guidance provided in the plan to nail perfect form for every exercise. Rushing into your work or training sloppy will only delay your journey back into shape.
What are you waiting for? As an MVP, you have access to the Back in Shape Plan—so download the PDF below.
DOWNLOAD THE PLAN HERE
Want more programs to keep leveling up your fitness? Check out the MVP Training Lab for all of our plans.
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