Slow eccentrics, controlled ranges, and plenty of warm-up volume. The goal is consistency, not PRs in week one.
If something hurts sharply, stop — this block is designed to leave room for that judgment.
OS
Beginner · 6 weeks
Return to Lifting
Ease back after time off — rebuild capacity without rushing into heavy singles.
Workout glimpse
Sample session highlights
A peek at the main lifts — open the app for the full progression and logging.
- Box squat3 × 8
- Tempo bench3 × 8
- Cable row3 × 12
- Bird dog3 × 8
Run this block in the app
Logging, progression, and the same anatomy map — in your pocket.