Free 9 Week Program For Getting Back to the Gym

I hope more and more of you are able to return to the gym as quarantine is lifted across the country. Being away from the gym for 8 weeks or more, besides being frustrating, can make you feel rusty. I know with my clients, we're starting with the basics.

I've offered this before, so I'll offer it again. Here is a free 9 week program. It is a bastardized version of triphasic that I've used for beginner lifters, those coming back from injury (including myself), and those that just need to learn technique and confidence on the main lifts.

It's super simple to follow, building on itself week to week. At times it should feel like a breeze, and some weeks will feel like a real bitch. Kind of perfect if you ask me.

Some notes:

  • 3 days per week, 5 movements per day
  • Part of the goal is to build back your GPP, so stick to the rest periods. 
  • Part of the goal is to get over the hump - expect to be sore weeks 1-3. Along with that - hydrate like hell, sleep, and drink more water especially going into training sessions. 
  • Start light when given the option (always easy to go up the next week). 
  • Obviously you can substitute movements as needed, but most of these are simple and can be done in any gym, including most home gyms. 

If you have any questions about execution, please email me -

casey@thecaseywilliams.com

(Link to google sheet at the bottom including all 9 weeks)

Week 1-2-3
*Main movement is done for 5 second eccentrics.
Use whatever max you were using when gyms shut down.
WEIGHT
Day 1 Week 1 Week 2 Week 3 SETS REPS Rest
1 Competition squat* 40% of last max 50% of last max 60% of last max 3 5 120 sec
2 Front squat or SSB Squat 50% of ^ 50% of ^ 50% of ^ 3 8 90 sec
3 DB reverse lunges light DBs add 5-10lbs add 5-10lbs 3 10 each 60 sec
4 Bulgarian split squat BW BW BW 3 15 each 60 sec
5 Plank BW or add weight BW or add BW or add 3 20 sec 30 sec
WEIGHT
Day 2 Week 1 Week 2 Week 3 SETS REPS Rest
1 Competition Bench* 40% of last max 50% of last max 60% of last max 3 5 120 sec
2 Close grip pause incline bench 50% of ^ 50% of ^ 50% of ^ 3 8 90 sec
3 DB bench light DBs add 5-10lbs add 5-10lbs 3 15 60 sec
4 DB row same ^ same ^ same ^ 5 10 60 sec
5 Lying DB tricep ext light DBs same as wk1 same as wk1 3 20+ 45 sec
WEIGHT
Day 3 Week 1 Week 2 Week 3 SETS REPS Rest
1 Competition Deadlift* 40% of last max 50% of last max 60% of last max 3 5 120 sec
2 Stiff leg deficit DL 50% of ^ 50% of ^ 50% of ^ 3 8 90 sec
3 DB chest supported row heavy DBS add 5-10lbs add 5-10lbs 4 8 90 sec
4 DB RDL light DBs add 5-10lbs add 5-10lbs 2 20 60 sec
5 Lying band ham curl red mini red mini red mini 3 15 30 sec

 

https://docs.google.com/spreadsheets/d/1-9gbcd-YOOOQsQxoyxFXvHCiang1LHLtN-eY58WN1SU/edit?usp=sharing

 

gym-bag-home3

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