Workout routine after months away from the gym

Dec 19, 2020 2 min read
Workout routine after months away from the gym

If for x reason you had to stop going to the gym or doing that activity that made you fell powerful, this is the way to go!

If you are like me, you hate starting again from 0 after you got so much out of your life at the gym or overall health, and for x reason you had to stop going to the gym or doing that activity that made you fell powerful. The following is what I use after such process to get me back into action.


Before starting the journey you have to fill yourself with the right reasons of why you want to do it in the first place. So make a list or think it in your head and repeat the step right before going to the gym.

Watch the following video, it's not about the program he announces there but about the message:

“One hour of pain produces a lifetime of pride”


This is key but not to get started. After many tries I found excusing myself with I have to eat right in order to start the gym and have energy, the truth is... you'll have energy once you start. So first get the gym right, and then your diet. That's what I found to be true for me.

Workout program

If you want to optimize muscle growth and give yourself that time to recover since you've been out of the gym life for a while, train each muscle two or three times a week. This provides an excellent balance between practicality and making gains.

An example of such a routine can be doing full-body workouts three times a week. For instance, complete a full-body workout on Monday, Wednesday, and Friday.

  • Monday: Full body workout 1
  • Tuesday: –
  • Wednesday: Full body workout 2
  • Thursday: –
  • Friday: Full body workout 3
  • Saturday: –
  • Sunday: –

Do this routine for 2 weeks, then switch it up to what ever you like. Here's what I would do:

Workout 1
Push ups 10 2 3
Bench Dips 20 2 3
Pull ups 8 2 3
Biceps Curls 8 2 3
Bodyweight Squat, Jump 20 2

More workouts to come...

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