Back in the gym after 4 month

[rana kamal]

So shit happened, an injury followed by some personal issues and i haven't been training cinsistently for 4 month, in the last month i made it to the gym like 6 times.

I am lost, itsblike i forgot everything i knew about lifting, back in the day j was training two major muscle groups per day, my cycle was 3 days, i was eating pretty clean.

Offcourse now i am eating like shit and i have gained some weight.
I am 27 years
164 cms
64 kgs.

Can anyone help me design a workout program....whenever i go to the gym i feel lost and keep wandering and eventually leave?

Thanks

 

[Demondosage]

So shit happened, an injury followed by some personal issues and i haven't been training cinsistently for 4 month, in the last month i made it to the gym like 6 times.

I am lost, itsblike i forgot everything i knew about lifting, back in the day j was training two major muscle groups per day, my cycle was 3 days, i was eating pretty clean.

Offcourse now i am eating like shit and i have gained some weight.
I am 27 years
164 cms
64 kgs.

Can anyone help me design a workout program....whenever i go to the gym i feel lost and keep wandering and eventually leave?

Thanks

Do what's simple and realistic. Don't over think it. Pick a muscle group and work it, then pick something else and work that the next day and so on. This way you'll only need to think about one muscle group a day and the consistency of going each day will put you back on track. Worry about training splits later

 

[J DUGIN]

Dead lift
Squat
Bench
EOD

Mix in the accessory work and cardio on the in between days.

 

[AlwaysHungry]

Upper body strength , lower body strength , upper body hypertrophy , lower body hypertrophy . Then move on a GVT and then on a classic 5-6 days weeek split

 

[OldmanRob]

Whenevr i take a long time off i go in and do whatever for a couple weeks.

I bang out some high reps and just get the feeling of being back in the gym.

The habit of going again is the most important.

 

[biglumber69]

I would just bench,squat and deadlift for a while. If you go on Monday bench then say you don't go till Friday squat. Then next work out would be deadlift. Ideally you want to go 3 days a week. Good luck

 

[Fattest_animal]

Started the gym recently after a long break as well...

Day1 : chest + back + shoulders + traps
Day2: Hams + Glutes + Calves + Biceps + triceps + Abs

Day3: Chest + Shoulders + Traps
Day4: Back + Shoulders + Abs
Day5: Hams + Glutes + Calves
Day6: Chest + Tri + Traps
Day7: Back + Bi + Abs

I'm at day 4 tonight... Then next week I'll change my routine again and do legs twice during the week. Also doing some light cardio everyday. I'm going at it 60-70% hard and I'm sore as fuck... Just listen to your body and then go back to what you used to do once you're ready.

 

[Sp2.0]

5x5. Simple and effective.

 

[ironwill1951]

shoulders 3 days out of the first 4 when are you suppose to recover?

 

[Spooby]

Best advice I've ever heard is to stick with compound lifts for awhile. A few have mentioned this above. If you've been gone for 4 months you really don't need to worry about isolation