Chronic stress has been a problem for most people in recent years, and the pandemic just added more to the stress plate. Add specific stressful life events on top of that (new parenthood, job change/loss, financial stress, family illness, etc.), and many lifters find themselves completely burnt out.
If you're one of the many people in this situation, the priority should be addressing your mental health and stress sources in a healthy manner. Beyond that, it can be challenging to determine how training fits into the equation when you're under a lot of stress. This 8-week reset program is designed for those going through a stressful season to act as a sort of "reset" or "active break" from regular training and help you to positively train and benefit your physical and mental health while preventing overtraining.
The program is customizable to fit your needs (as much as a program template can). The approach has you progressively overload slowly on unfamiliar movements to get neural adaptation (and mental victories) without stressing your body with extremely heavy weights on your normal lifts. It'll also optimize your time in the gym and keep workouts under one hour—allowing you to make progress without further burning yourself out while building physical and mental momentum.
Let's get started by answering a few questions.
1. When under stress, do you (A) like to train frequently? Or is it (B) difficult to want to train at all?
If you answered A: Train using days highlighted in red + any additional workouts you would like. Make sure that if you do an upper body circuit day, you also do an equal amount of lower-body days.
If you answered B: Only train on the highlighted red days, although I recommend walking or doing some light activity on off days.
This setup accommodates whatever helps you best mentally when under stress. If mentally you need to train frequently, we can do it in a safe manner. If you are burnt out and struggle to train, it only takes a few days of smart programming to maintain (and even build) strength.
2. Pick two primary upper body strength movements from below that you have either not done or haven't done in a while (and think you would enjoy doing):
- Pause Floor Press (legs out straight)
- Close Grip Incline Press
- Spoto Press
- Shoulder Saver Pause Bench Press
- Standing Strict Overhead Press
- Z Press
3. Pick two primary lower body strength movements from below that you have either not done or haven't done in a while (and think you would enjoy doing):
- Safety Squat Bar Pause Squat
- Safety Squat Bar Pause Box Squat
- Pause Squat
- Front Squat
- Deficit Deadlift (off 2-inch deficit)
- Block Pulls (mid-shin)
4. Understand the RPE Scale for Primary Movements.
5. Take a deep breath, remember to take one day at a time, and get started.
8-Week Reset Program for the Stressed Out Lifter
Week 1
Day 1
A. Band Pull-Aparts: 4x25
B. Primary Upper Body Movement: Work up to set of 5 (RPE 7.5), no more than 10% jumps in weight
C. Seated Cable Rows (squeeze and slow eccentric): 4x10
D1. Tricep Cable Pushdowns: 3x15
D2. Tricep Cable Curls (light - squeeze at top and slow eccentric): 3x10
Day 2
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Band Circuit (5 Rounds)
C1. Band Pull-Aparts: 25 reps
C2. Band Tricep Pushdowns: 25 reps
C3. Band Curls: 25 reps
Day 3
A. 10 min warm-up (incline treadmill, stationary bike, or light sled drag)
B. Copenhagens: 3x10
C. Primary Lower Movement: Work up to set of 5 (RPE 7.5), no more than 10% jumps in weight
D1. Dumbbell RDLs (slow and controlled): 3x10
D2. Ab Wheel: 3x5-12 (whatever you can do with good form)
Day 4
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Light Dumbell Circuit (5 Rounds)
C1. Goblet Squat: 10 reps
C2. Single-Leg RDLs: 10 reps per leg
Day 5
A. Upper Body Circuit: 5 rounds
A1. One-Arm Dumbbell Rows: 10 reps each arm
A2. Push-Ups: 20 reps (if easy, elevate feet. If difficult, elevate hands)
A3. Supinated Dumbbell Curls: 10 reps each arm
Day 6
A. Lower Body Circuit: 5 rounds
A1. Rear Leg Elevated Dumbbell Split Squat: 10 reps each leg
A2. GHR or Reverse Nordic Curl (stick your feet under something and put a pad under your knees): 10 reps (use assistance if needed)
A3. Hanging Leg Raises: 10 reps (if easy, use straight legs. If difficult, use knees to elbows)
Day 7
A. I know it sucks if you love training, but take a day off. If you want to move in some way, make it a walk or a yoga class, but you need to give your body a break if you’re under stress. For me, I make this Sunday so I can fully focus on church and time with people that help recharge me.
Week 2
Day 1
A. Band Pull-Aparts: 4x25
B. Primary Upper Body Movement: Do 3x5 with weight from last week
C. Seated Cable Rows (squeeze and slow eccentric): 4x10
D1. Tricep Cable Pushdowns: 3x15
D2. Tricep Cable Curls (light - squeeze at top and slow eccentric): 3x10
Day 2
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Band Circuit (5 Rounds)
C1. Band Pull-Aparts: 25 reps
C2. Band Tricep Pushdowns: 25 reps
C3. Band Curls: 25 reps
Day 3
A. 10 min warm-up (incline treadmill, stationary bike, or light sled drag)
B. Copenhagens: 3x10
C. Primary Lower Movement: Do 3x5 with weight from last week
D1. Dumbbell RDLs (slow and controlled): 3x10
D2. Ab Wheel: 3x5-12 (whatever you can do with good form)
Day 4
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Light Dumbbell Circuit (5 Rounds)
C1. Goblet Squat: 10 reps
C2. Single-Leg RDLs: 10 reps per leg
Day 5
A. Upper Body Circuit: 5 rounds
A1. One-Arm Dumbbell Rows: 10 reps each arm
A2. Push-Ups: 20 reps (if easy, elevate feet. If difficult, elevate hands)
A3. Supinated Dumbbell Curls: 10 reps each arm
Day 6
A. Lower Body Circuit: 5 rounds
A1. Rear Leg Elevated Dumbbell Split Squat: 10 reps each leg
A2. GHR or Reverse Nordic Curl (stick your feet under something and put a pad under your knees): 10 reps (use assistance if needed)
A3. Hanging Leg Raises: 10 reps (if easy, use straight legs. If difficult, use knees to elbows)
Day 7
A. Still gotta take it off….
Week 3
Day 1
A. Band Pull-Aparts: 4x25
B. Primary Upper Body Movement: Increase weight for 3x5 (max RPE 8.5) OR do same weight for 3x6
C. Seated Cable Rows (squeeze and slow eccentric): 4x8
D1. Tricep Cable Pushdowns: 3x25
D2. Tricep Cable Curls (light - squeeze at top and slow eccentric): 3x15
Day 2
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Band Circuit (5 Rounds)
C1. Band Pull-Aparts: 25 reps
C2. Band Tricep Pushdowns: 25 reps
C3. Band Curls: 25 reps
Day 3
A. 10 min warm-up (incline treadmill, stationary bike, or light sled drag)
B. Copenhagens: 3x12
C. Primary Lower Movement: Increase weight for 3x5 (max RPE 8.5) OR do same weight for 3x6
D1. Dumbbell RDLs (slow and controlled): 3x15
D2. Ab Wheel: 3x5-12 (whatever you can do with good form)
Day 4
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Light Dumbbell Circuit (5 Rounds)
C1. Goblet Squat: 10 reps
C2. Single-Leg RDLs: 10 reps per leg
Day 5
A. Upper Body Circuit: 5 rounds
A1. One-Arm Dumbbell Rows: 10 reps each arm
A2. Push-Ups: 20 reps (if easy, elevate feet. If difficult, elevate hands)
A3. Supinated Dumbbell Curls: 10 reps each arm
Day 6
A. Lower Body Circuit: 5 rounds
A1. Rear Leg Elevated Dumbbell Split Squat: 10 reps each leg
A2. GHR or Reverse Nordic Curl (stick your feet under something and put a pad under your knees): 10 reps (use assistance if needed)
A3. Hanging Leg Raises: 10 reps (if easy, use straight legs. If difficult, use knees to elbows)
Day 7
A. Off
Week 4
Day 1
A. Band Pull-Aparts: 4x25
B. Primary Upper Body Movement: Work up to set of 3 (RPE 9), no more than 10% jumps in weight
C. Seated Cable Rows (squeeze and slow eccentric): 4x8
D1. Tricep Cable Pushdowns: 3x25
D2. Tricep Cable Curls (light - squeeze at top and slow eccentric): 3x15
Day 2
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Band Circuit (5 Rounds)
C1. Band Pull-Aparts: 25 reps
C2. Band Tricep Pushdowns: 25 reps
C3. Band Curls: 25 reps
Day 3
A. 10 min warm-up (incline treadmill, stationary bike, or light sled drag)
B. Copenhagens: 3x12
C. Primary Lower Movement: Work up to set of 3 (RPE 9), no more than 10% jumps in weight
D1. Dumbbell RDLs (slow and controlled): 3x15
D2. Ab Wheel: 3x5-12 (whatever you can do with good form)
Day 4
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Light Dumbbell Circuit (5 Rounds)
C1. Goblet Squat: 10 reps
C2. Single-Leg RDLs: 10 reps per leg
Day 5
A. Upper Body Circuit: 5 rounds
A1. One-Arm Dumbbell Rows: 10 reps each arm
A2. Push-Ups: 20 reps (if easy, elevate feet. If difficult, elevate hands)
A3. Supinated Dumbbell Curls: 10 reps each arm
Day 6
A. Lower Body Circuit: 5 rounds
A1. Rear Leg Elevated Dumbbell Split Squat: 10 reps each leg
A2. GHR or Reverse Nordic Curl (stick your feet under something and put a pad under your knees): 10 reps (use assistance if needed)
A3. Hanging Leg Raises: 10 reps (if easy, use straight legs. If difficult, use knees to elbows)
Day 7
A. Off
Week 5
Day 1
A. Cable Face Pulls: 4x25
B. NEW Primary Upper Body Movement: Work up to set of 3 (RPE 7.5), no more than 10% jumps in weight
C. Chin-Ups (if easy, add weighted vest. If difficult, use band around foot): 4x10
D1. Tricep Cable Pushdowns (NEW attachment): 3x15
D2. Tricep Cable Curls (NEW attachment) (light - squeeze at top and slow eccentric): 3x10
Day 2
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Band Circuit (5 Rounds)
C1. Band Pull-Aparts: 25 reps
C2. Band Tricep Pushdowns: 25 reps
C3. Band Curls: 25 reps
Day 3
A. 10 min warm-up (incline treadmill, stationary bike, or light sled drag)
B. Bodyweight Split Squat ISO holds: 3x30 secs each side
C. Primary Lower Movement: Work up to set of 3 (RPE 7.5), no more than 10% jumps in weight
D1. Hamstring Curls (slow and controlled): 3x10
D2. Ab Wheel: 3x5-12 (whatever you can do with good form)
Day 4
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Light Dumbbell Circuit (5 Rounds)
C1. Goblet Squat: 10 reps
C2. Single-Leg RDLs: 10 reps per leg
Day 5
A. Upper Body Circuit: 5 rounds
A1. Dumbbell Shrugs: 20 reps
A2. Rolling Dumbbell Tricep Extensions: 20 reps
A3. Supinated Dumbbell Curls: 15 reps each arm
Day 6
A. Lower Body Circuit: 5 rounds
A1. Dumbbell Step Ups: 10 reps each leg
A2. GHR or Reverse Nordic Curl (stick your feet under something and put a pad under your knees): 8 reps (use assistance if needed)
A3. Hanging Leg Raises: 8 reps (if easy, use straight legs. If difficult, use knees to elbows)
Day 7
A. Off
Week 6
Day 1
A. Cable Face Pulls: 4x25
B. NEW Primary Upper Body Movement: Perform 3x3 with weight from last week
C. Chin-Ups (if easy, add weighted vest. If difficult, use band around foot): 4x10
D1. Tricep Cable Pushdowns (NEW attachment): 3x15
D2. Tricep Cable Curls (NEW attachment) (light - squeeze at top and slow eccentric): 3x10
Day 2
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Band Circuit (5 Rounds)
C1. Band Pull-Aparts: 25 reps
C2. Band Tricep Pushdowns: 25 reps
C3. Band Curls: 25 reps
Day 3
A. 10 min warm-up (incline treadmill, stationary bike, or light sled drag)
B. Bodyweight Split Squat ISO holds: 3x30 secs each side
C. Primary Lower Movement: Perform 3x3 with weight from last week
D1. Hamstring Curls (slow and controlled): 3x10
D2. Ab Wheel: 3x5-12 (whatever you can do with good form)
Day 4
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Light Dumbell Circuit (5 Rounds)
C1. Goblet Squat: 10 reps
C2. Single-Leg RDLs: 10 reps per leg
Day 5
A. Upper Body Circuit: 5 rounds
A1. Dumbbell Shrugs: 20 reps
A2. Rolling Dumbbell Tricep Extensions: 20 reps
A3. Supinated Dumbbell Curls: 15 reps each arm
Day 6
A. Lower Body Circuit: 5 rounds
A1. Dumbbell Step Ups: 10 reps each leg
A2. GHR or Reverse Nordic Curl (stick your feet under something and put a pad under your knees): 8 reps (use assistance if needed)
A3. Hanging Leg Raises: 8 reps (if easy, use straight legs. If difficult, use knees to elbows)
Day 7
A. Off
Week 7
Day 1
A. Cable Face Pulls: 4x25
B. NEW Primary Upper Body Movement: Work up to set of 5 (RPE 7.5). Take no more than 10% weight jumps
C. Chin-Ups (if easy, add weighted vest. If difficult, use band around foot): 4x10
D1. Tricep Cable Pushdowns (NEW attachment): 3x15
D2. Tricep Cable Curls (NEW attachment) (light - squeeze at top and slow eccentric): 3x10
Day 2
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Band Circuit (5 Rounds)
C1. Band Pull-Aparts: 25 reps
C2. Band Tricep Pushdowns: 25 reps
C3. Band Curls: 25 reps
Day 3
A. 10 min warm-up (incline treadmill, stationary bike, or light sled drag)
B. Bodyweight Split Squat ISO holds: 3x30 secs each side
C. Primary Lower Movement: Work up to set of 5 (RPE 7.5). Take no more than 10% weight jumps.
D1. Hamstring Curls (slow and controlled): 3x10
D2. Ab Wheel: 3x5-12 (whatever you can do with good form)
Day 4
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Light Dumbell Circuit (5 Rounds)
C1. Goblet Squat: 10 reps
C2. Single-Leg RDLs: 10 reps per leg
Day 5
A. Upper Body Circuit: 5 rounds
A1. Dumbbell Shrugs: 20 reps
A2. Rolling Dumbbell Tricep Extensions: 20 reps
A3. Supinated Dumbbell Curls: 15 reps each arm
Day 6
A. Lower Body Circuit: 5 rounds
A1. Dumbbell Step Ups: 10 reps each leg
A2. GHR or Reverse Nordic Curl (stick your feet under something and put a pad under your knees): 8 reps (use assistance if needed)
A3. Hanging Leg Raises: 8 reps (if easy, use straight legs. If difficult, use knees to elbows)
Day 7
A. Off
Week 8
Day 1
A. Cable Face Pulls: 4x25
B. NEW Primary Upper Body Movement: Work up to Single (RPE 9).
C. Chin-Ups (if easy, add weighted vest. If difficult, use band around foot): 4x10
D1. Tricep Cable Pushdowns (NEW attachment): 3x15
D2. Tricep Cable Curls (NEW attachment) (light - squeeze at top and slow eccentric): 3x10
Day 2
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Band Circuit (5 Rounds)
C1. Band Pull-Aparts: 25 reps
C2. Band Tricep Pushdowns: 25 reps
C3. Band Curls: 25 reps
Day 3
A. 10 min warm-up (incline treadmill, stationary bike, or light sled drag)
B. Bodyweight Split Squat ISO holds: 3x30 secs each side
C. Primary Lower Movement: Work up to single (RPE 9)
D1. Hamstring Curls (slow and controlled): 3x10
D2. Ab Wheel: 3x5-12 (whatever you can do with good form)
Day 4
Options:
A. Hiking/Outdoor Activity
Or
B. Yoga Class
Or
C. Light Dumbell Circuit (5 Rounds)
C1. Goblet Squat: 10 reps
C2. Single-Leg RDLs: 10 reps per leg
Day 5
A. Upper Body Circuit: 5 rounds
A1. Dumbbell Shrugs: 20 reps
A2. Rolling Dumbbell Tricep Extensions: 20 reps
A3. Supinated Dumbbell Curls: 15 reps each arm
Day 6
A. Lower Body Circuit: 5 rounds
A1. Dumbbell Step Ups: 10 reps each leg
A2. GHR or Reverse Nordic Curl (stick your feet under something and put a pad under your knees): 8 reps (use assistance if needed)
A3. Hanging Leg Raises: 8 reps (if easy, use straight legs. If difficult, use knees to elbows)
Day 7
A. Off
Joe Schillero has competed in both powerlifting and strongman with an elite total in the 220-pound weight class. He has his master's degree in exercise physiology and is currently the General Manager at the Mandel JCC in Cleveland, Ohio. In this position, he oversees fitness, membership, and aquatics operations. He can be reached at joeschillero@gmail.com.
