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Return from Layoff

Coming back after a break, an injury, or just a long stretch away? Recalibrate without trying to pick up where you left off.

1
Workout Readiness

Score where your body actually is today. Starting from reality is more useful than starting from memory.

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2
One Rep Max

Estimate your current 1RM from a comfortable submaximal set. Do not test a true max yet. Rebuild first.

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3
Training Max (5/3/1)

Set your training max around 60-70% of where you left off. You will earn the old numbers back faster than you think.

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4
Warm-Up Calculator

Warm-ups matter more coming back than they ever did before. Plan them properly for the first few weeks.

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5
Volume Load

Track total volume week over week. Slow, steady additions beat jumping straight back to old loads.

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Ready to start?

Jump into the first step and start building your plan.

Go to step 1: Workout Readiness