Program Description
2 month program for weight loss, back strengthening exercises and full body work to get you back into shape
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout10 minutes
- CreatedJan 17, 2025 09:32
- Last EditedJun 18, 2025 08:09

Summary
**Restart** is an 8-week program designed to reignite your fitness journey with a balanced approach, featuring three workouts per week. Each session targets different muscle groups, including legs, chest, and back, utilizing a mix of machines and bodyweight exercises to build strength and endurance. Expect to engage in effective movements like hip thrusts, deadlifts, and planks that will challenge your core and lower body, all while ensuring proper recovery. Get ready to push your limits and transform your routine!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 3
1
Stationary Bike1 Set
10 mins
-
2
Hip Thrust (Machine)3 Sets
6 Reps
@6
3
Deadlift (Barbell)2 Sets
8 Reps
@6.5
4
Leg Extension3 Sets
12 Reps
@6
5
Leg Press3 Sets
12 Reps
@6
Day 2
1
Stationary Bike1 Set
15 mins
-
2
Plank2 Sets
1 mins
-
3
Russian Twist (Dumbbell)1 Set
20 Reps
@6
4
Hip Thrust (Machine)2 Sets
8 Reps
@6
5
Chest Press (Machine)2 Sets
8 Reps
@6.5
6
Decline Bench Press (Dumbbell)3 Sets
12 Reps
@6
Day 1
1
Stationary Bike1 Set
10 mins
@6
2
Deadlift (Barbell)3 Sets
6 Reps
@6
3
Seated Row (Cable)3 Sets
12 Reps
@6.5
4
Lat Pulldown2 Sets
8 Reps
@6
5
Tricep Pushdown (Cable)3 Sets
12 Reps
@6
6
Hammer Curl3 Sets
10 Reps
@6