THE COMEBACK - MONTH 1: RETURN
4 weeks to get back to training without starting from zero.

FOR YOU IF
You used to train, life got in the way, and you want a clear plan to come back safely.

WHAT YOU DO
4 sessions a week, 25 to 35 minutes each.
- 2 strength days in the gym: a warm-up and three pairs of exercises.
- 2 cardio days. You choose: walk/run, bike or rower.

HOW IT WORKS
Every weight is chosen by how many reps you leave in the tank, so the plan fits your level from day one. No max tests, no guessing.
Week 1 is easy on purpose. Each week asks for a little more.

WHY IT WORKS
- Your body keeps part of what you built. Coming back is faster than the first time.
- Stopping before failure builds strength with less soreness, so you keep showing up.
- Short intervals and easy cardio rebuild the engine you lost.

THE PATH
The Comeback is a 4-month path. Each month is a 4-week program that builds on the one before.
- Month 1, Return: get moving again without the soreness.
- Month 2, Build: more sets, heavier weights, longer intervals. Ends with your estimated max.
- Month 3, Strength, and Month 4, Perform: coming soon.

Start with Month 1, or get Months 1 + 2 together as a bundle and save.

YOU NEED
A gym with a barbell or dumbbells, a bench, a cable or pulldown machine, and one cardio machine (or somewhere to walk or run).

YOURS FOR LIFE
Buy it once and it stays in your app. Repeat any month whenever life knocks you off track.

Created by the team at Force First Lab.
This is a training guidance, not medical advice. If you have a heart condition, an injury, or you are unsure, talk to your doctor before starting.