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💪 Comeback Plan — Full Program

Strength + Cardio · Lower back safe · Goal: 108kg → 100kg

🏋️ Strength
🏃 Cardio
⚖️ Weight Goal
Phase 1
Wks 1–4
Phase 2
Wks 5–8
Phase 3
Wks 9–12
Phase 1 — Reactivation & Foundation
Day A — Push + Core
Gym
▼
🔥 Warm-Up
  • Push-Ups
    Movement primer — neutral spine, stop well before failure
    2 × 10
Main Work
  • Incline Dumbbell Press
    Easier on shoulders than flat
    3 × 10–12
  • Machine Chest Press
    Controlled tempo, no arching
    3 × 12
  • Dumbbell Lateral Raises
    Light weight, strict form
    3 × 15
  • Cable Tricep Pushdown
    3 × 12–15
  • Dead Bug
    Core stabilizer — back-safe
    3 × 8/side
  • Pallof Press
    Anti-rotation core work
    3 × 10/side
Day B — Pull + Hinge
Gym
▼
Main Work
  • Seated Cable Row
    Neutral spine — no lumbar flexion
    3 × 12
  • Lat Pulldown
    3 × 12
  • Face Pulls
    Rear delt + rotator cuff health
    3 × 15
  • Romanian Deadlift (RDL)
    Light weight — hinge practice, hips back
    3 × 10
  • Glute Bridge
    Activates glutes, protects lower back
    3 × 15
  • Bird Dog
    Back rehab staple
    3 × 8/side
Day C — Legs + Carries (optional 3rd day)
Gym / Home
▼
Main Work
  • Goblet Squat
    Front-loaded — less spinal compression
    3 × 12
  • Leg Press (machine)
    Keep lower back flat on pad
    3 × 12–15
  • Leg Curl (machine)
    3 × 12
  • Step-Ups (bodyweight or light DB)
    3 × 10/leg
  • Farmer's Carry
    Braced core, tall posture
    3 × 20m
  • Cat-Cow Stretch
    Cool-down mobility
    2 × 10

Phase 1 Guidelines

  • Push-up warm-up: stop at 10 reps even if you could do more
  • Keep weights light — focus on form, not load
  • Rest 90 sec between sets
  • Stop any exercise that triggers back pain (not just soreness)
Phase 2 — Loading & Volume Build
Day A — Push (heavier)
Gym
▼
🔥 Warm-Up
  • Push-Ups
    Increase reps as strength builds
    2 × 12–15
Main Work
  • Barbell Bench Press
    Reintroduce if shoulder feels ready
    4 × 8–10
  • Incline DB Press
    3 × 10
  • Overhead Press (seated DB)
    Seated = less lumbar load
    3 × 10
  • Lateral Raises
    4 × 12
  • Tricep Dips or Skullcrushers
    3 × 10–12
  • Ab Wheel Rollout (from knees)
    3 × 8
Day B — Pull (heavier)
Gym
▼
Main Work
  • Barbell or DB Row
    Chest-supported if back still sensitive
    4 × 8–10
  • Pull-Ups / Assisted Pull-Ups
    3 × max / 8
  • Romanian Deadlift
    Progress weight — maintain hip hinge
    4 × 8
  • Dumbbell Curl
    3 × 12
  • Face Pulls
    3 × 15
Day C — Legs (heavier)
Gym
▼
Main Work
  • Barbell or Hack Squat
    Hack squat = less back stress
    4 × 8
  • Leg Press
    3 × 12
  • Bulgarian Split Squat
    3 × 10/leg
  • Nordic Curl or Leg Curl
    3 × 10
  • Hip Thrust (barbell)
    Glute strength protects the back
    4 × 10

Phase 2 Guidelines

  • Progressively overload — add weight or a rep each session
  • Rest 2 min on compounds, 60–90 sec on isolation
  • Protein target: 0.7–1g per lb of bodyweight daily
Phase 3 — Strength & Hypertrophy
Day A — Upper Body
Gym
▼
🔥 Warm-Up
  • Push-Ups
    Feet elevated or weighted vest if too easy
    2 × 15–20
Main Work
  • Bench Press
    4 × 5–6
  • Barbell or DB Row
    4 × 6–8
  • Seated OHP
    3 × 8
  • Pull-Ups
    3 × 8–10
  • Incline DB Curl + Tricep superset
    3 × 10 each
Day B — Lower Body
Gym
▼
Main Work
  • Squat (back or hack)
    4 × 5–6
  • Conventional Deadlift
    Only if back fully tolerating loads
    3 × 5
  • Hip Thrust
    4 × 10
  • Bulgarian Split Squat
    3 × 8/leg
  • Leg Curl + Calf Raise superset
    3 × 12 each
Day C — Home / Active Recovery
Home
▼
Main Work
  • Push-Ups — Archer or Feet Elevated
    Progress variation as strength builds
    3 × max
  • DB Row (single arm)
    3 × 10/side
  • Goblet Squat
    3 × 15
  • Glute Bridge or Hip Thrust
    3 × 20
  • Core circuit: Dead Bug, Pallof, Plank
    2 rounds

Phase 3 Guidelines

  • Work in the 5–8 rep range on big compounds for strength
  • Deload every 4th week — reduce volume by 40%
  • Back squats and deadlifts optional — only if pain-free
2 off days per week · Mixed modalities · Back-friendly
Phase 1 — Weeks 1–4
Base Building
▼
Cardio Day 1 Walking / Easy Cycling
  • Duration20–30 min
  • IntensityEasy — can hold a full conversation
  • Best optionsBrisk outdoor walk or stationary bike, low resistance
  • Back noteWalking is excellent for lumbar rehab — keep posture tall
Cardio Day 2 Pool / Swimming
  • Duration20–30 min
  • IntensityEasy — pool walking or gentle laps
  • Best optionsPool walking, backstroke, or easy freestyle
  • Back noteWater takes load off the spine — ideal early on
Phase 2 — Weeks 5–8
Moderate Intensity
▼
Cardio Day 1 Incline Walk / Cycling
  • Duration35–40 min
  • IntensityModerate — slightly breathless but can still talk
  • Best optionsTreadmill incline walk (5–8%) or moderate resistance bike
  • Back noteIncline walking burns more calories without impact stress
Cardio Day 2 Swim Intervals or Cycling
  • Duration30–35 min
  • IntensityMix: 2 min moderate / 1 min easy × 8–10 rounds
  • Best optionsPool laps or stationary bike intervals
  • Back noteAvoid rowing machine — high lumbar flexion under load
Phase 3 — Weeks 9–12
Fat Burning Mode
▼
Cardio Day 1 LISS — 45 min
  • Duration45 min
  • IntensitySteady moderate pace — Zone 2 (60–70% max HR)
  • Best optionsOutdoor walk/hike, stationary bike, swimming laps
  • Calorie burn~350–450 kcal per session at your size
Cardio Day 2 Intervals — 30 min
  • Duration30 min total
  • Structure5 min warm-up → 20 min intervals → 5 min cool-down
  • Intervals1 min hard / 2 min easy × 7 rounds
  • Best optionsBike or pool — avoid running until back is fully strong
  • Calorie burn~300–380 kcal per session

Cardio & Fat Loss Notes

  • Never do cardio the day after a heavy leg day — give legs 48hrs
  • Morning fasted cardio can slightly boost fat burning but isn't essential
  • Avoid the rowing machine throughout — high spinal flexion under load
  • Running is fine eventually but hold off until Phase 3 at earliest
  • Stay hydrated — aim 3+ litres of water daily at your size

📊 Your Weight Loss Roadmap

108
Start (kg)
100
Goal (kg)
8kg
To lose
Progress0 / 8 kg
  • Week 4~106 kg−2kg · cardio base built
  • Week 8~104 kg−4kg · halfway there
  • Week 12~102 kg−6kg · near goal
  • Week 16~100 kg🎯 Goal reached

Daily Nutrition Targets

Estimated maintenance calories~2,800 kcal
Target daily intake (deficit)~2,300 kcal
Daily deficit~500 kcal
Protein target160–180g / day
Expected loss rate0.5–0.7 kg / week
Cardio adds extra burn of~650–800 kcal / week

Key Fat Loss Principles

  • Protein is the most important macro — it preserves muscle while losing fat
  • Don't cut calories too aggressively — you need fuel to rebuild strength
  • Weigh yourself same time each morning — track weekly average not daily
  • Strength training preserves muscle so the weight you lose is mostly fat
  • 16-week timeline is realistic — faster loss risks muscle loss