Back to Gym is a weightlifting program and perfect solution for anyone looking to get back into a gym routine so that you're stronger than ever before.
Whether you're looking to prepare for the Olympics or just want to get in better shape, this program can help you reach your goals.
Designed by an Olympian and approved by TOP professional athletes.
The 'Back to Gym' Program for Those Coming Back to Training!
Get Stronger Every Week:
The 'Back to Gym' Program for Those Coming Back to Training!
DESCRIPTION
DESCRIPTION
The goal of the BACK TO GYM program is to return after vacation break or resting and no lifting period to a full training process, as well as to prepare for the further Olympic lifting or any targeted strength programs.
The workouts in this two-week program start off light and will begin to become more challenging as your body adapts to the load and you get stronger over the two-week period.
SAMPLE PROGRAMMING
SAMPLE PROGRAMMING
BACK TO GYM includes 4 workouts a week. Training sessions include elementary Snatch and C&J auxiliary exercises, basic bodybuilding, bodyweight and core targeted drills.
The progression of exercises is planned to give total body tone and conditioning impact. There are no stress loads in the program.
NO LIFTING FOR A WHILE?
Get Back on Track and Stronger Than Ever with 'Back to Gym'!
PROGRAM DETAILS
PROGRAM DETAILS
DURATION:
4 weeks / 3 days a week / 40-60 minutes.
TRAINING GOAL:
Regain muscle strength and general fitness.
TRAINING LEVEL:
No experience needed.
GOOD FOR:
Male & Female athletes.
EQUIPMENT NEEDED:
Minimal equipment.
Start Strong and Rebuild with the Back to Gym Program!
Start Strong and Rebuild with the Back to Gym Program!
Start Strong and Rebuild with the Back to Gym Program!
Start Strong and Rebuild with the Back to Gym Program!
As a returning casual gym goer, one of my greatest struggles is to know what to work on when I finally get myself into the gym. This program is great to cross one more thing off my excuse list. Thank you!
I wish the PDF included built-in visuals in addition to the videos. Overall great!
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
Yes, you can combine it with functional and cardio training or with any other activity.
Will this program completely turn me back to training shape?
THE BEST WAY TO GET BACK IN SHAPE: REBUILDING HEALTHY HABITS
As you begin to explore how to start a workout after some time away, it's more important now than ever to prioritise rest and recovery. Here are a few things to consider as you start getting back into the gym.
SLEEP
It’s during sleep that your body grows stronger from your training. As you’ll likely be upping your workout frequency, aim for 8-9 hours of good quality shut-eye per night.
STRESS
Stress levels are understandably high right now. While getting back into the gym will likely help, you may also benefit from slower practices like meditation or breath-work.
DIET
Your nutrition provides the building blocks required to get back into shape and is just as important as exercise when exploring how to get back into working out. You may already follow a specific dietary protocol, but as a general rule of thumb, opting for mainly whole foods, staying hydrated and consuming adequate protein will serve you well.
Can women do this program?
YES! We don't have any gender prohibitions regarding this training program.
An absolutely incredible program with a lot of accessory exercises to improve strength and technique. I scored new PRs for both Clean & Jerk and Snatch!
I've been truly enjoying myself with this program. It's only been two weeks, but it allows me to complement my regular CrossFit training very well. The exercises feel varied, well-picked and aim to better technique as well as strength.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
I already had great mobility, but this really helped complete my stretching routines. I noticed mobility increases after just 8 workouts. I haven't finished the program and I've already experienced mobility gains.
I'm new at CrossFit and Weightlifting. This program is excellent for starters and others to learn techniques from videos (but also it is important to have weightlifting trainer to fix technique issues) and start to learn new movements/excercises and how split weight loads. I'm right now at 3week, but I like it! :)
This is a great program for someone that wants to strengthen their squat but also have limited time. the three day week and about 1hr sessions were perfect for my busy schedule. And the best part was that i increased my back squat from 225 to 250 and my front squat from 185 to 215! And that was after finishing the first 2 cycles of this program! (after 9 weeks)
Absolutely phenomenal program! The PULL & SQUAT CYCLE has taken my training to the next level. As a gym trainer, I'm always looking for structured plans that deliver results — and this one blew me away.
The progression was smart, the workouts were challenging yet doable, and my form, strength, and endurance have all improved noticeably. I especially loved how the plan focused on proper technique, keeping it injury-free yet intense.
By the end of the cycle, I felt stronger, leaner, and way more confident in my lifts — especially in squats and deadlifts. Big respect to the creators for designing such a solid and science-backed program.
Highly recommend this to anyone serious about building real, functional strength! Already looking forward to the next cycle.
I’m an “intermediate” level lifter coming back from a spine injury that resulted in a numb right leg. I’m having to retrain my brain to tell my nerves how to work my leg. I am technically still rehabbing, so there are many things I have to modify. (Ex: I do hangs for everything since I’m not allowed to pull from the ground yet). I bought the beginners 12-week program since it’s technically been a full 14 month since I’ve been able to do ANY lifting and I wanted to start over with my new spine/altered leg. It’s been GREAT! I’m already seeing results in terms of feeling more total body connection on the lifts, more fluid movement, and even my leg has gotten a tad more mobile and reactive/quick. I know it’s not a rehab program, I say all that to say it still works with modifications!
I really enjoy the program, I wish that there was a excel version that I could put in the % to be able to keep track of the workouts without having to write them down into a book
Fantastic program.
I came from a background of just running 5x5 type programs into the ground.
the wave structure and diversity of squats and warm ups was very fun and it really broadend my skill in the gym. i am currently on week 9 of the program. so far i have pushed way past my previous squat 1rm and that also applies to my front squat (something i sorely needed to focus on but never got around to) and dead lift.
I plan to run the full 12 weeks and then put the program in my back pocket for my next off season.
5 out of 5 stars and great for anybody looking to build up their legs and squat skills without wasting time on one of the dumber squat programs floating around out there.
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