Regaining

**Regaining** is an 8-week program designed to help you rebuild strength and confidence through a focused, three-day-per-week training regimen. Each session combines compound lifts like the Smith Machine Squat and Romanian Deadlift with targeted supersets for arms and legs, ensuring balanced muscle development. With a mix of high-intensity sets and varied exercises, this program is perfect for anyone looking to enhance their fitness foundation. Get ready to push your limits and reclaim your strength!

To regain muscle if stopped going to the gym for a long time. To cut down excess fat. To maintain what you got.
1- reduce your calories intake by 300 calorie.
2- reduce your training volume.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Smith Machine)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Hammer Curl

Forearm Curl

Pull-Up (Assisted)

Pendlay Row

Lat Pulldown (Single Arm)

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Cable)

Lying Reverse Fly

Shoulder Press (Machine)

Upper A

Bench Press (Barbell)

Dip (Bodyweight)

Chin-Up (Bodyweight)

Lat Pulldown

Single Arm Iso Row

Rear Delt Fly (Cable)

Apper B

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