EaseFit
GETTING STARTED · RESTART · 3 DAY

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A conservative three-day block that rebuilds consistency with shorter sessions before returning to higher training volume.

People coming back after time away from structured training who want a gradual first two weeks.

Beginner3 days30 minReturn
GoalGeneralLevelBeginnerLocationGymFrequency3 days/weekSession~30 minProgramme14 calendar days
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This example starts 28 Sept 2026 with the suggested recovery schedule.

Week 128 Sept 2026 - 04 Oct 2026
Monday · 28 Sept 2026PushChest · Shoulders · Triceps
4EXERCISES
Barbell Bench Press - Medium GripChest · 2 × 8–10
WORK
Hammer Grip Incline DB Bench PressChest · 2 × 8–10
WORK
Leverage Shoulder PressShoulders · 2 × 8–10
WORK
Triceps Pushdown - V-Bar AttachmentTriceps · 2 × 10–12
WORK
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026PullLats · Middle Back · Shoulders
4EXERCISES
Close-Grip Front Lat PulldownLats · 2 × 8–10
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 8–10
WORK
Reverse FlyesShoulders · 2 × 10–12
WORK
Alternate Hammer CurlBiceps · 2 × 10–12
WORK
Thursday · 01 Oct 2026Recovery day
REST
Friday · 02 Oct 2026LegsQuadriceps · Hamstrings · Calves
4EXERCISES
Chair SquatQuadriceps · 2 × 8–10
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 2 × 8–10
WORK
Barbell Side Split SquatQuadriceps · 2 × 8–10
WORK
Calf Press On The Leg Press MachineCalves · 2 × 10–12
WORK
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 - 11 Oct 2026
Monday · 05 Oct 2026PushChest · Shoulders · Triceps
4EXERCISES
Barbell Bench Press - Medium GripChest · 2 × 8–10
WORK
Hammer Grip Incline DB Bench PressChest · 2 × 8–10
WORK
Leverage Shoulder PressShoulders · 2 × 8–10
WORK
Triceps Pushdown - V-Bar AttachmentTriceps · 2 × 10–12
WORK
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026PullLats · Middle Back · Shoulders
4EXERCISES
Close-Grip Front Lat PulldownLats · 2 × 8–10
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 8–10
WORK
Reverse FlyesShoulders · 2 × 10–12
WORK
Alternate Hammer CurlBiceps · 2 × 10–12
WORK
Thursday · 08 Oct 2026Recovery day
REST
Friday · 09 Oct 2026LegsQuadriceps · Hamstrings · Calves
4EXERCISES
Chair SquatQuadriceps · 2 × 8–10
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 2 × 8–10
WORK
Barbell Side Split SquatQuadriceps · 2 × 8–10
WORK
Calf Press On The Leg Press MachineCalves · 2 × 10–12
WORK
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST
WEEKLY STRUCTURE

How the week is organised

01Push02Pull03Legs
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: not programmed.

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