It’s that time of year again.
We’ve just collectively completed another rotation around the sun and motivation is fresh in everyone.
And you know what? This year is your year!
I know we’ve said this every single year for the past umpteen years, but I truly believe this year is the year that we return to the glory of those athletic and aesthetic teenage/early 20’s years.
Through careful programming and a focus on muscle groups that tend to be lacking in those who’re coming off a brief lifting hiatus, we’re going to set you up with a clear path to fitness success to start off this New Year.
So, whether it’s been days or even weeks since you’ve last seen the inside of a weight room, get ready to make your grandest return and be prepared to build back up your lean muscle mass with the “Muscle Rebound” workout program.
About the Muscle Rebound Workout
The Muscle Rebound workout is the perfect workout for both those looking to return to the gym after a short stint away or even those who’re just looking to fix common lagging muscle groups that a lot of lifters experience.
As most weight lifting programs, the workout includes an excellent blend of both general strength training as well as hypertrophy training. The program is set up as such to encourage performance gains in some of your compound lifts, but also lean muscular gains to assist you in building your goal physique.
The Muscle Rebound workout is a 4-day split workout. Why 4 days? While some people can get away with 5, 6, or every day of the week splits, I’ve found keeping resistance training between 3-4 days a week to be the most practical for the general fitness enthusiast.
The first three days are best done on Monday, Tuesday, and Wednesday. After completing the first three days of the program, take a rest day to recover before attacking the fourth and final day on Friday.
The first three days of the week encompass your generic pull/push/legs split with a focus on hip hinge exercises on both the pull and leg days. The final day of the week is a full body day with another heavy emphasis on legs.
The workout is broken down further into heavy compound lifts and accessory lifts. Some of the accessory lifts will include both body weight exercises and explosive body weight exercises. I’m a big believer in being able to not only control the weight on the bar but also the weight on your body.
The Muscle Rebound Workout Program
Monday - Pull Day
|3. Hammer Strength Row||4||10|
|4. Glute Ham Raises||3||10|
|5a. Dumbbell Curls||3||10|
|5b. Hammer Curls||3||10|
Tuesday - Push Day
|1. Dumbbell Bench Press||4||5|
|2. Barbell Military Press||3||5|
|3a. Plyo Pushups||4||12|
|3b. Lateral Raises||4||12|
|4. Face Pulls||3||12-15|
|5. Tricep Dips||3||10|
Wednesday - Leg Day
|1. Back Squat||4||5|
|2. Dumbbell RDLs||4||10|
|3. Dumbbell Lunge||3||10-12|
|4. Squat Jump||3||10|
|5. Single Leg Curl||3||10-12|
|6a. Seated Calf Raise||3||12|
|6b. Standing Calf Raise||3||12|
Friday - Full Body
|1. Sumo Deadlift||4||5|
|3. Goblet Squat to OHP||4||12|
|4. Split Squats||3||10-12|
|5. Incline Dumbbell Press||3||10|
|6a. Barbell Curl||3||10|
|7. Band Pulls||3||10|
Breaking down the sets, reps, and rest
You’ll probably notice that there is a decent amount of both volume and intensity within the “Muscle Rebound” workout.
The goal with this program, as with any, is to optimize the total amount of workload within the workout, pair it with the appropriate amount of rest, before attacking it again to cause muscle growth.
Each of the large muscles on every working day is targeted between 12-15 total sets. On the other hand, the smaller muscle groups are targeted either directly or indirectly with 6-8 total sets.
The rep ranges for these sets vary based on the exercise performed. You’ll perform all of the compound lifts for 5 reps per set to elicit mechanical stress, which is directly correlated with strength gains1.
The remaining lifts are going to be your accessory lifts and will be performed within a 10-15 rep range to help promote muscle hypertrophy. The reason for the higher rep ranges is it will keep the muscle under a longer duration of tension creating a larger amount of muscle damage.
The more muscle damage that is created and the longer the muscle is under tension, the greater the hypertrophic response will be (to a certain extent)2. All in all, this means more gains for you bro!
You’ll want to take longer rest periods during your heavier compound sets to ensure you recover properly between sets. Make sure to take between 3-5 minutes between each of these sets to get the weight, your mind, and your set up right and explosively lift the weight in front of you.
For the accessory/hypertrophy lifts, you’ll want to keep the rest periods shorter. Aim to keep these periods between 45-60 seconds. While the goal for the compound lifts is to lift the most weight possible, the goal for these lifts is to control the weight and keep the muscle under stress.
Keep Cardio fun!
A lot of people ask me for specific cardio regimens to pair with programs. We’ve got several sample cardio workouts you can browse through on Muscle & Strength. However, when it comes to cardio, the best strategy is to keep it fun.
You have 3 off days within this program. Utilize them to do activities outside of the gym that you enjoy doing. Just make sure they’re active and don’t take away from your performance within the gym.
Personally, I’m a big fan of active recovery walks/jogs. But I live in the southern part of the US and it’s only kind of cold, so not everyone can do this.
If your goal is optimal fat loss, maybe a HIIT cardio program will be best for you after workout. If you’re shooting for general health, maybe you can get away with what I enjoy doing. Regardless, the best approach to cardio within this workout program (and any others) is to enjoy what you’re doing so that you’ll actually do it.
The Muscle Rebound workout is the perfect workout to get you out of the holiday slump and spring break ready.
Regardless if you’re returning from a short stint away from the gym, or are just looking for a new program, the components of the workout will benefit you in many ways.
It takes an optimal rep, set, and training day approach to help ensure you’re successful while performing the program.
It combines mechanical stress with muscle damage to help promote both strength and lean muscle gains.
If you decide to give the program a shot, let us know what you think in the comments section below!
- Shoenfeld, BJ. 2014. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. The Journal of Strength and Conditioning Research. 28(10):2909-18
- Shoenfeld, BJ. 2010. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. The Journal of Strength and Conditioning Research. 24(10):2857-72