2-Week Workout Plan to Jumpstart Your Return to the Gym

After an extended break from the weight room, that initial feeling of walking in, seeing the iron, and being ready to crush it in your bare hands can be addicting. It could also make you want to pick right up where you left off before that extended sabbatical. 

Related: Getting Back Into the Gym: How to Plan Your Return

If it was only a week or two you were away from the gym, then you could probably get right back into the routine. And if that applies to you, then this isn’t the workout for you. This is for those people that had to take several weeks or even months away from training. A proper plan can go a long way in helping you make the most out of this new opportunity to achieve greatness in the gym.

If you haven’t read part one of this series yet, go back and check that out before you continue here. Doing so will greatly increase the chances of you being successful. If you have read part one, then let’s turn the conversation to how you’re going to reintroduce yourself to the iron grind.

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Stick to the Schedule

In part one, I suggested setting a schedule that you would keep up to a week before you actually started training. If you did that, then you’re ready to start this brief two-week program to get back into a lifting routine.

Only two weeks? Yes, two weeks. During this period, you can follow the workouts here while taking personal time to find a program that will be more suitable for your long-term goals. Remember in part one when I suggested taking the same amount of time you took away from the gym, plus two weeks, to reach your initial goals? These are those two weeks. During this time, do research and find a program that you can start following to help you reach that first set of goals after this period is over.

Related: How to Set Up Your Diet Based on Your Goals

Week 1: Full-Body Workouts

The first week of training will include full-body workouts. Workout A starts with the lower body, transitions to the upper body, and then focuses on the abs. Workout B starts with the upper body, transitions to legs, and then finishes with abs. Perform each workout twice in the first week for a total of four workouts.

An example weekly schedule can look something like this:

Week 1 Sample Schedule:

• Monday: Workout A
• Tuesday: Workout B
• Wednesday: Off
• Thursday: Off
• Friday: Workout A
• Saturday: Workout B
• Sunday: Off

The movements are simple, and that is by design. The goal is to contract the muscles and feel resistance. Use weights that require 60-75% effort. You shouldn’t reach failure at any point, but you should know when you have to start giving greater effort at the end. The ultimate goal for this week is to do three sets of 10 reps with one-minute rest between sets. If you had an extended absence from the gym, then there’s a good chance you will have delayed onset muscle soreness for a day or two following these sessions.

Week 1: Full-Body Workout A

Week 1: Full-Body Workout B

Week 2: Upper and Lower Body Workouts

Hopefully, that first week of workouts satisfied some of the cravings you’ve had to get back into the weight room. That said, you should still feel like you’re ready to take on more. That’s a good thing. The hunger for more is what can fuel you for this week. Now we’re going to shift the focus to upper and lower body workouts.

You will still do four workouts in a week – two for the upper body and two for the lower body. Abs will be included in both sessions. Start with whichever workout you like, but alternate the workouts. Some movements will be more challenging this week, but you should be able to execute them with proper form and without reaching failure.

An example weekly schedule can look something like this:

Week 2 Sample Schedule:

• Monday: Upper Body Workout
• Tuesday: Lower Body Workout
• Wednesday: Off
• Thursday: Off
• Friday: Upper Body Workout
• Saturday: Lower Body Workout
• Sunday: Off

The goal here is the same as the first week – three sets of 10 reps, with one minute of rest between sets.

Week 2: Upper Body Workout

Week 2: Lower Body Workout

Other Activity

Remember that this is a time to make the muscles get reacquainted with working. So make them work. Another thing you can do while training is flexing the muscles in between sets. Don’t stare at a mirror and go into quarter turns like you’re in front of judges. Simply contract the muscle on its own (like a bicep flex in between sets of curls). 

You should also be stretching everything out as well. Elongate the muscles and feel that burn. This can help maximize the range of motion that you have, which is very important. That said, don’t overstretch and subject yourself to injury. 

Cardio

You should also be doing cardio on a regular basis. Do one round first thing in the morning for 20-30 minutes. It can be a moderate effort for now. Wait until you’re back into a full routine before you start implementing high-intensity interval training (HIIT) into the plan.

If the schedule permits, go for a walk or hop on a cardio machine for 10-20 minutes after the weight training is done. This can help burn some extra calories and elevate the heart rate for a short time before you’re done for the day.

After Two Weeks

If you did your research and have found a suitable plan to help you reach those initial goals during this two-week period, then week three is the time to start following it. Your body should be ready for a regular training plan, and your motivation is likely higher than it’s ever been. Channel that energy properly and get to work. Those goals are waiting, and you’ll be in a great position to succeed.