Thread: Returning from a couple of months off

Hello all,

I have been out of the gym for a few months due to some recent distractions in my life lately. I am going to begin a new routine working out at home. The goal is to have it be as simple as possible. I am looking to do a Full body routine 3x a week. My goal is to increase lean muscle, increase athleticism, and gain minimal bodyfat.

Following was my plan:

Bench Press / DB press 3 x 6-8 reps

Military Press 3 x 6-8 reps

Wide Grip Rows 3 x 6-8 Reps

Deadlifts 3 x 3-5 reps

Squats 3 x 5-6 Reps

Core: Swiss ball crunches, planks

i will also be doing minimal isolation work (Hammer curls, skull crushers, calf raises)

Cardio: Jogging 2-3x a week for as long as i can go

I will also incorporate pushups and pullups, and some plyometrics into my cardio days.


My diet will be pretty strict, i will be intaking roughly 3200-3500 calories a day
and shooting for a 40/40/20 ratio of carbs, protein, and fats

My current stats are 5' 10" 220LBS (Not sure of my BF% but i would say its up there)

What if anything am I missing or should I modify?

Sounds like a pretty decent program really. Good to see you have chinups in there too. You should also check out the supine row. Heh.