Return-from-Layoff Reset
6-week beginner-intermediate return-to-training program for someone who's been away for months. Conservative loading, gentle volume progression, designed to rebuild without injury.
- Equipment
- Barbell, Dumbbells, Machines
- Style
- Low Impact
Unlock Return-from-Layoff Reset in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Six-week return-to-training program for the lifter who's been away for 3+ months — illness, injury, life circumstances, motivation. The principle: muscle memory returns fast, but connective tissue and joint tolerance take longer. This block intentionally underloads relative to your old PRs to let tissue rebuild. Three days per week.
Weeks 1-2 establish patterns at very light loads (50-65% of old TM). Weeks 3-4 climb to 70-77%. Weeks 5-6 return to 80%+ on key lifts. By week 6 most lifters are within 5-10% of their pre-layoff PRs without any tweaks.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓6 weeks of programming
- ✓3 training days per week
- ✓8 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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