A plan with a way back in.
You've fallen off before. The hardest part can be deciding what counts when you come back.
This free 13-page guide gives you a next workout. Three letters. Seven movements each. A shorter session for the week you actually have.
Three days. About 50 minutes.
Work through A, B, C on three days that suit your week. A focuses on rotation. B focuses on the hinge. C focuses on the squat. Each one trains your whole body and ends with a carry.
Leave a rest day between sessions when you can. Warm up for about 5 minutes, then use light practice sets before heavier lifts. Take the rest you need between sets. About 50 minutes is an estimate, not a deadline.
Missed a day? Do the next letter.
If A was your last workout, B is next. It does not matter which day the calendar says. You do not owe the plan a double session.
Let the last good rep guide you.
Most lifts use 3 sets of 8 to 12 reps. Core work and carries have their own counts, listed below. In weeks 1 and 2, choose an easy weight and leave 3 to 4 good reps in reserve. Stay there longer if you need to.
Once the moves feel familiar, aim to finish with 2 good reps left. When all three sets reach 12 with that same control, try the smallest weight increase. Work back up from 8.
A hard week still has room for you.
Use moves 1, 2, and 7 of the next workout. Do two sets each. Allow about 20 minutes, or longer if you need it. Log what you did. Continue at the next letter next time.
Three plates. Food you can picture.
The guide includes a three-meal framework, food choices, estimated protein portions, and a sample day. The first plate pairs protein and fat. The middle plate adds carbohydrates. The last plate pairs protein and vegetables.
Use it as a starting structure. Your appetite, training, and health needs still matter. A walk after dinner marks a change of pace. It does not earn your food or replace a meal.
Write down the work. Count your returns.
The guide has a 12-week weight tracker for all 21 movements. It also has room to record the workouts you completed and the times you came back after a miss.
You can use the printed pages. Your record does not need an app to count.
Been away for a while?
Choose today's weight from today's ability. After a short break, about 10% below your last load can be a starting point to assess. After months away, illness, or an injury, you may need much less. Start light. Do not use the old number as a test of who you are.
The faith part is the why.
For me, practice is a way to care for what God gave me. You do not need to share my faith to use this plan. You do not have to prove it with a workout.
Build strength. Trust yourself again.