Black Friday Cyber Monday Sale Ends in:

Day(s)

:

Hour(s)

:

Minute(s)

:

Second(s)

Return to the Gym

12-week training program to help you safely get back to strength training after prolonged time off
  • We recommend you have at least some experience strength training and feel comfortable training on your own to use this program
  • This is donation-based. You can download it for free by writing "0" below 
Return to the Gym

12-week training program to help you safely get back to strength training after prolonged time off

  • We recommend you have at least some experience strength training and feel comfortable training on your own to use this program
  • This is donation-based. You can download it for free by writing "0" below      

This program will help you get back to training at the gym consistently

Use this program if:

  • You want to progress intelligently back into training hard
  • You have access to standard gym equipment (barbells, kettlebells, dumbbells, etc)
  • You have weight training experience (this is not for beginners)

Program Details

  • Program Length: 12 weeks
  • Session duration: ~45-60 minutes per session
  • Each session includes a recommended warm up
  • Each exercise has a linked demo video
  • Training schedule:
    • 3 strength days per week (upper, lower, full body)
    • 3 conditioning days per week (with recovery and tissue work)

A note from the creators of the program

We designed this program to help you safely get back to training hard at the gym.

After taking prolonged time off, like many of us have been forced to do, it’s important to take an intelligent approach to your training. 

It’s easy to forget that tissues change, even if psychologically we feel the same. Having a defined training plan to consistently follow is key.

We hope you enjoy it and make great progress.

Ryan DeBell, MS, DC
Founder of Movement Fix

Jason Brown, MS, CSCS
Founder of BP Training Systems

Frequently Asked Questions

What equipment do I need?

You will need access to a well equipped gym, specifically you will need:

  • Barbell
  • Weight plates
  • Bench
  • Squat rack
  • Pull up bar
  • Dumbbells
  • Kettlebells
  • Bands
  • A place to run
  • Landmine setup
  • A rower/bike (you can do other modalities in place of these if they are not available)
What happens if I need help?
We’re here for you!

You can reach out to us via email at [email protected] with any questions and we’ll make sure you're taken care of.

Can I pay zero?
Yes, you can pay as little or as much as you'd like.
Why can I put my own price?
Our goal with this program is to make movement and basic strength training available to anyone, anywhere.
>