Given the need for gradual progression, this routine balances rest and workout frequency. Here’s an optimal weekly layout based on muscle recovery needs:
This structure allows sufficient recovery between major muscle groups and ensures manageable volume for rebuilding strength.
Workout Execution and Rest Recommendations
Day 1: Chest and Triceps
Incline Bench Press: 2 sets of 10-12 reps. Focus on controlled movements, especially the eccentric (lowering) phase.
Flat Bench Press: 2 sets of 10-12 reps. Prioritize form and full range of motion.
Cable Flys: 2 sets of 12-15 reps. Focus on the squeeze and a slow negative phase to isolate the chest.
Skull Crushers: 2 sets of 10-12 reps. Maintain proper elbow positioning to avoid shoulder involvement.
Tricep Rope Pushdowns (optional): 2 sets of 12-15 reps. Keep the movement smooth and controlled.
Rest Time: 60-90 seconds between sets for hypertrophy and recovery.
Day 2: Back and Biceps
Lat Pulldowns: 2 sets of 10-12 reps. Use a controlled tempo and avoid using momentum.
Seated Rows: 2 sets of 10-12 reps. Focus on contracting the back muscles at the end of each rep.
Cable Curls: 2 sets of 10-12 reps. Focus on isolating the biceps and maintaining a full range of motion.
Hammer Bicep Curls: 2 sets of 10-12 reps. Emphasize the forearms and brachialis.
Supination Curls: 2 sets of 10-12 reps. Focus on turning the dumbbell as you curl to engage the full bicep.
Rest Time: 60-90 seconds; extend to 2 minutes on heavier sets as needed.
Day 3: Rest
20-30 minutes of light cardio (walking, cycling, or swimming).
Full-body stretching routine, emphasizing mobility for shoulders, hips, and back.
Day 4: Legs and Shoulders
Bodyweight Squats or Goblet Squats: 2 sets of 12-15 reps. Focus on depth and controlled movement.
Dumbbell Romanian Deadlifts (RDLs): 2 sets of 10-12 reps. Keep a slight bend in the knees and engage the hamstrings.
Seated Dumbbell Shoulder Press: 2 sets of 10-12 reps. Maintain a steady tempo and avoid arching the lower back.
Dumbbell Lateral Raises: 2 sets of 12-15 reps. Focus on controlled, smooth reps to isolate the deltoids.
Rest Time: 60-90 seconds for most exercises; extend to 2 minutes for squats and RDLs.
Day 5: Rest
Focus on passive recovery, hydration, and proper nutrition. Optional light activity like walking or restorative yoga.
General Adjustments and Execution Tips
Progressive Overload: Gradually increase weights or reps each week as your strength improves. Focus on small, sustainable progressions.
Deload Every 4-6 Weeks: Reduce weight or volume for a week to allow your body to recover and prevent burnout.
Core and Mobility Work: Add light core exercises (e.g., planks, dead bugs) and mobility drills on rest days or after workouts.
Warm-Up and Cool Down: Start each session with dynamic stretches and mobility drills targeting the muscle groups. End with static stretching or foam rolling for optimal recovery.