Key concepts:
– Stimulus should ALWAYS be the least amount to produce maximum results
– Keep frequency as high as possible (this is why I recommend full/half body splits to transition back into it)
– The goal should be to NOT get sore the first few weeks back (this allows you to accomplish the previous goal, maintain high frequency)
– Intensity (loads) should be as heavy as possible, within given rep ranges and proximity to failure (how short of failure you stay)
– Keep rep ranges lower (5-6 reps range). This is better for skill (re)acquisition. And allows you to use heavier loads to still have some adequate force production.
– No pump/metabolic work the first few weeks.
– The are general guidelines, you could just jump right back in, and everyone will progress through at different paces. None of this is something that HAS TO be followed exactly.
– Spend extra time with warmup/activations and extra time on Broga. Ideally daily

Periodization Template

Week 1-2
– Total body every other day
– 1 working set per exercise
– Stay 2-3 reps short of failure
– Working rep range 5-6 reps

Weeks 2-3
– half body 4 sessions a week total
– 1 working set per body part
– Stay 1-2 reps short of failure
– Working rep range 5-6 reps

Weeks 3-4
– Push, pull, lower
– 1 working set per body part
– Metabolic work can be added it (one round of anything to start)
– 1 rep short, or right to failure
– Working rep range 5-6 reps

Week 4-5
– Push, pull, lower (Bro)
– 2 working sets per body part
– Training to/past failure
– Program prescribed rep ranges
– Back to “normal”