Suggested workout routine for someone looking to get back into shape after a prolonged period from athletics and the gym.

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We will be using a workout plan based on periodization and specific goals. The first mesocycle will consist of a low intensity and low volume in order to strengthen the ligaments and get back into the swing of things. This will consist of a full body workout, because there is no need to split up the body parts yet since the goal here is to develop a routine. The next mesocycle will consist of high intensity and high volume in order to spur muscle growth. I chose the focus to be on hypertrophy, because it is usually suggested that this comes before strength. The trainee should focus on strength using high intensity and a moderate volume workout routine. This plan should be split up over the course of a 3 or 4 months. The trainee should then begin a low intensity training protocol to give their nervous and muscular system enough time to recuperate. For instance, they could split their training protocol between upper and lower body muscle groups using a high volume, low intensity protocol. This can be accomplished by decreasing the number of exercises performed and using a protocol with 4 sets and 15 reps per exercise.

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Robert Ferguson's Training Programs
Client:   Age: 30 Level: Intermediate
Goal: Get back in the swing of things and maybe compete in bodybuilding
Activity Level: Played sports in highschool; is now 30 Medical Condition: None
Frequency: 5-6 days a week Duration: Weight Training for 1 hour
WEEKS 1-4
Full Body Routine
This should be performed as a circuit--resting only at the end of the circuit.
Done on: M,W,F
Exercise Rep Sets
Squat/Leg Press 10--12 1--2
Barbell Chest Press 10--12 1--2
Pulldown 10--15 1--2
Knee Extension 10--15 1--2
Barbell Shoulder Press 10--15 1--2
Pressdown 10--15 1--2
Lying Leg Curl 10--15 1--2
Seated Row 10--15 1--2
Barbell Curl 10--15 1--2
Tricep Press Down 10--15 1--2
Crunch 30 1--2
Standing Calf Raise 15 1--2
Flexibility: 10 min. of active static stretching
Cardio: Run on the treadmill with a 60-70% target heart rate for 20 min.; Tuesday, Saturday
 
WEEKS 5-10
Hypertrophy Routine
Split
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Chest Hamstrings Off Shoulders Off Repeat
Back Quads Triceps
Abs/Lower Back Calves Biceps
Monday Wednesday Friday
Warm-Up : 5 min. on bike Warm-Up: 5 min. on bike Warm-Up: 5 min. on bike
Exercise Reps Sets Exercise Reps Sets Exercise Reps Sets
Incline Barbell Chest Press 8--12 3 Squat 8--12 4 Dumbbell Shoulder Press 8--12 3
Flat Dumbbell Chest Press 8--12 3 Leg Press 8--12 3 Lateral Raise 8--12 3
Dumbbell Fly 8--12 2 Leg Extension 12 3 Upright Row 8--12 3
Barbell Row 8--12 3 Leg Curl 10 3 Dumbbell Curl 8--12 3
Pull Down 8--12 3 Standing Calf Raise 10--12 2 Preacher Curl 8--12 2
Stability Ball Crunch 20--30 2 Seated Calf Raise 10--12 2 Skull Crusher 8--12 3
Hanging Leg Raise* 12--15 2 Press Down 8--12 2
Back Extension* 12--15 2
Rest: 90 seconds
Note:*=superset
Flexibility: 10 min. of active static stretching
Cardio: 30 minutes of interval training; 2 min. jog, 5 min sprint for 30 min. Tues, Thurs, Sat
 
WEEKS 11-16
Strength Routine
Split
Monday Wednesday Friday
Chest Quads Shoulders
Back Hamstrings Biceps
Abs Calves Triceps
Monday Wednesday Friday
Warm-Up : 5 min. on bike Warm-Up: 5 min. on bike Warm-Up: 5 min. on bike
Exercise Reps Sets Exercise Reps Sets Exercise Reps Sets
Flat Bench Barbell Chest Press 4--6 5 Squat 4--6 5 Standing Barbell Shoulder Presss 4--6 6
Incline Barbell Chest Press 4--6 4 Deadlift 6 6 Seated Dumbbell Shoulder Press 6--8 5
One Arm Dumbbell Row 6 3 Good Morning 10 3 Barbell Curl 8 4
Pull Up 8 4 Seated/Standing Calf Raises 10 3 Close grip Bench Press 4--6 4
Rest: 2-4 min.
Flexibility: 10 min. of active static stretching
Cardio: 30 minutes walking on treadmill at an incline; T,Sat

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