Comeback bodybuilding: An eight-week program

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If the thought of coming back to training after a long layoff plummets you into a pit of despair in which your convinced that every ounce of muscle you've spent so many years building will be irretrievably lost, have no fear. I always tell people that a comeback program is the same as a beginner's program, except accelerated.

To prove my point, just follow the Eight-Week Comeback Program below:

Exercise Sets Reps
Day 1
Chest Bench presses 4 10-12
Flat dumbbell presses 4 10-12
Incline dumbbell presses 4 10-12
Dumbbell flyes 4 10-12
Triceps Seated French curls 4 10-12
Lying French curls 4 10-12
Pressdowns 4 10-12
Dips 4 10-12
 
Day 2
Quads Squats 4 10-12
Leg presses 4 10-12
Lunges 4 10-12
Hamstrings Stiff-leg deadlifts 4 10-12
Lying leg curls 4 10-12
Standing leg curls 4 10-12
 
Day 3
Off
 
Day 4
Shoulders Military presses 4 10-12
Dumbbell presses 4 10-12
Dumbbell laterals 4 10-12
Bent dumbbell laterals 4 10-12
Traps Front barbell shrugs 4 10-12
Dumbbell shrugs 4 10-12
 
Day 5
Back Chins 4 10-12
Barbell rows 4 10-12
Pulley rows 4 10-12
Dumbbell rows 4 10-12
 
Days 6 and 7
Off

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