Comeback Workout: 3-Day Split
Weeks 1-4
Monday: Back, Shoulders
1Wide-Grip Lat Pulldown 3 Sets 12-15 Reps
2Seated Cable Rows 3 Sets 12-15 Reps
3Front Dumbbell Raise 3 Sets 12-15 Reps
4Dumbbell Lateral Raise 3 Sets 12-15 Reps
5Dumbbell Rear Delt Row 3 Sets 12-15 Reps
Tuesday: Cardio
Wednesday: Triceps, Legs
1Close-Grip Barbell Bench Press 3 Sets 12-15 Reps
2Triceps Extension 3 Sets 12-15 Reps
3Front Barbell Squat 3 Sets 12-15 Reps
4Calf Raises 3 Sets 12-15 Reps
5Machine Leg Curl 3 Sets 12-15 Reps
Thursday: Cardio
Friday: Biceps, Traps, Chest
1Ez-Bar Preacher Curl 3 Sets 12-15 Reps
2Dumbbell Hammer Curls 3 Sets 12-15 Reps
3Barbell Shrug 3 Sets 12-15 Reps
4Barbell Incline Bench Press 3 Sets 12-15 Reps
5Dumbbell Fly 3 Sets 12-15 Reps
Comeback Workout: 3-Day Split
Weeks 5-8
Monday: Back, Shoulders
1Pull-Ups 3-4 Sets 8-10 Reps
2Bent-Over Barbell Row 3-4 Sets 8-10 Reps
3Seated Dumbbell Press 3-4 Sets 8-10 Reps
4Dumbbell Lateral Raise 3-4 Sets 8-10 Reps
5Cable Rear Delt Fly 3-4 Sets 8-10 Reps
Tuesday: Cardio
Wednesday: Triceps, Legs
1Bench Dips 3-4 Sets 8-10 Reps
2Triceps Pushdown 3-4 Sets 8-10 Reps
3Barbell Reverse Lunge 3-4 Sets 8-10 Reps
4Standing Barbell Calf Raise 3-4 Sets 8-10 Reps
5Machine Leg Curl 3-4 Sets 8-10 Reps
Thursday: Cardio
Friday: Biceps, Traps, Chest
1Chin-Up 3-4 Sets 8-10 Reps
2Concentration Curls 3-4 Sets 8-10 Reps
3Dumbbell Shrug 3-4 Sets 8-10 Reps
4Dips - Chest Version 3-4 Sets 8-10 Reps
5Dumbbell Fly 3-4 Sets 8-10 Reps
Comeback Workout: 3-Day Split
Weeks 9-12
Monday: Back, Shoulders
1Weighted Pull Ups 3-4 Sets 4-6 Reps
2Bent Over Two-Dumbbell Row 3-4 Sets 4-6 Reps
3Standing Military Press 3-4 Sets 4-6 Reps
4Dumbbell Lateral Raise 3-4 Sets 4-6 Reps
5Barbell Rear Delt Row 3-4 Sets 4-6 Reps
Tuesday: Cardio
Wednesday: Triceps, Legs
1Dips - Triceps Version 3-4 Sets 4-6 Reps
2Lying Triceps Press 3-4 Sets 4-6 Reps
3Barbell Squat 3-4 Sets 4-6 Reps
4Seated Calf Raise 3-4 Sets 8-10 Reps
5Romanian Deadlift 3-4 Sets 8-10 Reps
Thursday: Cardio
Friday: Biceps, Traps, Chest
1Barbell Curl 3-4 Sets 4-6 Reps
2Hammer Curls 3-4 Sets 8-10 Reps
3Dumbbell Shrug 3-4 Sets 8-10 Reps
4Weighted Dips - Chest Version 3-4 Sets 4-6 Reps
5Dumbbell Fly 3-4 Sets 8-10 Reps