Restart Full Body — Habit Before Intensity

This plan addresses the most common problem with restarting after a long break: too much volume and intensity too soon. Research by Dishman et al. shows that perceived overexertion is the strongest predictor of exercise dropout. That's why this plan starts at RPE 6-7 with only 2 sets in the first two weeks — well below capacity, but sufficient for neuromuscular adaptations. All exercises primarily use machines with a high stimulus-to-fatigue ratio (SFR): guided movement paths reduce coordination demands and injury risk to near zero. The goblet squat on Day 3 is the only free weight exercise, gradually introducing functional movement patterns. After 4 weeks of consistent adherence, volume and intensity can be progressively increased.