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.

See pricing

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

3x12 · RPE 6

02 · chest

Flat barbell bench press

3x12 · RPE 6

03 · triceps

Parallel bar dips

4x18 · RPE 9

04 · triceps

Cable triceps rope pushdown

3x15 · RPE 6

05 · calves

Smith machine standing calf raise

3x23 · RPE 6

06 · core

Decline bench crunch

2x23 · RPE 6

ready when you are

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