Making a come back after 4 months of non training...advice needed

[LoveToLiftBig]

So i Stopped lifting back pretty much around mid may when i went on holidays for a month, when I cam back then I didn't train all summer, due to lazyness and no money. I now have a job with a good wage, I've bought my gym membership back, have money for all my own shopping etc and I'm ready to smash it again and get big and strong, only problem is my right wrist is fucked and I can't use it until I get physio to see whats wrong.


Anyway thats not gonna stop me squatting and training legs and everything I can without the use of it, so i reckon i could get away with training legs, abs and some back, i.e hyperextenions?

My main problem is I have no strength related experience in regards to training structure especially with a more dominant lower body routine. I trained for 3 years previous to stopping for the period, only ever hypertrophy splits.

So I was wondering what sort of way could I lay out my training over a 7 day week, for strength orientated training, thanks for any help anyone can give and any questions please feel free to ask.

cliffs.
-out of training 4 months
-cant train upper body due to wrist
-need strength routine for 7 day week without use of wrist, for best gains possible.

 

[CaptainNapalm]

Since your wrist is out of commission, you can try the "20 rep squat program" also known as the milk and squat routine. It is a good bulkier and very effective if done diligently for 6-8 weeks. Look it up online. You can do that first while you get your wrist issues resolved.

 

[the_predator]

You could try a one on/ two off scheme and alternate between high intensity/low intensity days and go high rep/low rep too, switching every other week. So ex. Mon-high intensity, Thursday-low intensity, Sunday-high again. You can rotate that for two weeks and then go into a high rep/ low rep switch like the intensity one depending on how long your wrist holds you up. Or...you could just really spread your leg routine out and do one muscle group EOD. Ex. Mon-quads, Weds-hams, Fri-calves, and with that do what ever set and rep scheme is comfortable with you. Once your wrist gets better though I would suggest Wendler's 5/3/1 program if you are looking for strength.