Get Back Into Training With These Four Lifts

Life happens. Whether you’re a student whose summer vacation derailed your discipline or a family man with more important things to focus on than your bench press, various circumstances are always conspiring to keep you from your workouts. If you’re ready to head back into the gym, we’ll meet you halfway with this program, which will help you add muscle and strength fast while focusing only on the most essential exercises. 


When you’re just getting back into the swing of things. Its best to focus on just four lifts—the deadlift, front squat, chin-up, and overhead press—and get good at them. These exercises will be all you need to see muscle and strength gains for a long time to come.  


On day  one start with the deadlift heavy, the front squat with moderate weight, and the press and chin-up light. The next workout, the front squat will be heavy, the deadlift light, and so on. This will help you avoid getting too tired your first time back in the gym, and will allow you to prioritize one lift at a time to master good technique.


Perform the workout three times per week, resting at least a day between each session.  (Approximate Time Needed:  40 mins)