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build_muscle · recovery · intermediate

Return to Form

by Andrey Skoromny

5-week ramp-up for lifters coming back after a layoff. 12 distinct day templates re-introduce volume gradually before pushing intensity.

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Structure

Mesocycle 1

5 cycles
day 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
day 6
Day 6
day 7
Day 7
day 8
Day 8
day 9
Day 9
day 10
Day 10
day 11
Day 11
day 12
Day 12

Sample session

6 exercises · 48 min · ~240 kcal

A peek inside Day 1 of Return to Form. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.

01 · legs

Back squat

Классические приседания со штангой

3x12 · RPE 6

02 · chest

Flat barbell bench press

Жим лежа на горизонтальной скамье

3x12 · RPE 6

03 · triceps

Parallel bar dips

Отжимания на брусьях

4x18 · RPE 9

04 · triceps

Cable triceps rope pushdown

Разгибание рук с канатом в кроссовере

3x15 · RPE 6

ready when you are

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14 days. Cancel any time. We'll set up the calendar; you just show up.

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