After taking a few months off from weight training, I’ve finally jumped back into the grind and it feels good. I'm not new to lifting, so I knew exactly where to start: a structured, efficient program that hits every major muscle group with enough frequency to build strength and regain lost progress.

This time around, I’ve built a split that focuses on progressive overload, controlled volume, and training to near failure on every set. I'm working in the 8-rep range, using weights that challenge me while still allowing for proper form.

Here’s what my weekly routine looks like:

My Current Strength Training Routine: Getting back to the grind

Monday: Leg Day

I like to start my week with legs to get the hardest session out of the way.

• Leg Extensions – 3 sets

• Leg Curls – 3 sets

• Squats – 3 sets

• Calf Raises – 3 sets

Each set is done with intention, controlled tempo, full range of motion, and pushing close to failure.

Tuesday & Thursday - Pull Day (Back & Biceps)

• Lat Pulldown – 3 sets

• Machine Rows – 3 sets

• Seated Machine Rows – 3 sets

• Seated Machine Curls – 3 sets

• Hammer Curls – 3 sets

This day is all about building thickness and width in the back, along with arm work to bring out size and definition.

Wednesday & Sunday - Push Day (Chest & Triceps)

• Incline Press – 3 sets

• Machine Chest Press – 3 sets

• Seated Machine Dips – 3 sets

• Tricep Pushdowns – 3 sets

• Tricep Extensions – 3 sets

Chest, shoulders, and tris take the spotlight. I love the pump I get on these days, especially hitting incline work to bring up my upper chest.

My Current Cardio Routine

• On top of lifting, I’ve added 30 minutes of incline walking after every workout. It’s simple, low-impact, and a great way to stay consistent with cardio while keeping recovery in check.

Final Thoughts

Getting back into the gym after time off isn’t easy, but it’s worth it. This routine keeps me focused and accountable while giving me enough structure to measure progress. I’m not chasing perfection, just consistency. And right now, that's enough to keep me moving forward.

Whether you're returning to lifting like me or looking for a solid strength-focused split, feel free to try this out or adapt it to your own goals. The key? Show up, push hard, walk it off, and stay consistent.

Let’s keep building.