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COMEBACK
FITYEAR 2021

THE MOST IMPORTANT STEP FOR YOURSELF

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SCIENCELETHICS COMEBACK FITYEAR 2021 Program is perfect for intermediate to avanced trainees, who want to become physical active again - AT HOME - after a layoff period.

We wrote the COMEBACK FITYEAR 2021 Home Program, so you can get back in shape – after a layoff period, especially during those pandemic lockdown times. Besides relying upon your own bodyweight as resistance for exercises, it only requires simple workout equipment like dumbbells and resistance bands. This is exactly what you need to get a great and effective workout at home, while still being able to progress and build muscle!

What Is Included With This Comeback Program?

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MODIFIED BODYPART SPLIT PROGRAM

MONDAY : CHEST / SHOULDER #1

TUESDAY: LEGS #2

WEDNESDAY : REST

THURSDAY : BACK / CORE #3

FRIDAY : ARMS #4

SATURDAY : CARDIO CIRCUIT

SUNDAY : REST

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HOME WORKOUT WITH DUMBBELL AND RESISTANCE BANDS

A complete guide for a trainee at an intermediate to advanced level who wants to start to become physical active again from a period of detraining (partial or complete) back towards normal, progressive resistance training. This goal can be solely achieved in the comfort of your own home and at this level, only requires simple workout equipment like dumbbells and resitance bands.

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IT'S ACTUALLY SCIENCE & EXPERIENCE BASED

“Science-based” has become a bit of hype for training programs, but how many are actually built around research-driven and field-tested principles? This program explains the theory and science behind the program as well as the details like warm-up necessity, mobility protocol and nutrition recommendations in simple, science-based terms, so you can rest assured that everything in your program is backed by both research and our combined experience.

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The routine is 4 weeks long and it also includes specific sections with warm-up and cool-down exercises. It is designed to use a simple, linear progression: the most effective and efficient way for intermediate to advanced athletes to progress with BOTH muscle and strength gains again.

YOU WILL ALSO GET

PROGRAM EXPLAINED: THE SCIENCE & OUR THOUGHTS BEHIND THIS GUIDE

This section of the program explains exactly what this comeback programs is all about and why we think, this approach is more effective. It also explains the program’s details and key terms in simple, science-based terms.

EXERCISE SUBSTITUTION LIST

In case there are any exercises you’re unable to do due to lack of equipment access or injury, alternative options are included for many exercises.

VIDEO LINKS FOR EVERY EXERCISE

In case there are any exercises you’re not sure how to perform, we have included demo videos for every exercise.

There are also technique cues from us within the program itself so you’ll know exactly how to tweak the form for best results during training.

DETAILED TRAINING SHEETS

  • Exact sets (warm up & working), reps, exercises and rest times
  • A specific warm-up & cool-down routine
  • Coaching notes from us: technique and mind-muscle connection cues for every exercise

MORE THAN JUST A PROGRAM

  • A dedicated, complete warm-up / mobility protocol
  • General sport specific nutrition advice
  • Training support & customer service

FREQUENTLY ASKED QUESTIONS

This program is perfect for anyone at an intermediate to advanced level, who wants to start to become physical active again after a layoff period – in the comfort of your own home.

Yes, of course! Anyone who is looking to build muscular shape and strength will benefit from this comeback program. This program will build all the muscles of the entire body proportionally. If you’re looking for a little more focus on lower body or glutes, you can check out our Women’s Specialization Program or Glute Hypertrophy Program coming out very soon.

Our Home Advanced Guide is designed as a Complete Body Program , including a 4 Days Split plus an additional cardio day that will have you working out 4-5 days per week. You can choose the weekly 4-5 training days according to whatever best suits your schedule. Just be sure to have at least one rest day after 2 training days.

Yes, but only basic equipment like dumbbells and resistance bands. This program relies upon them in addition to your own bodyweight as resistance for any exercise. You can also incorporate readily available household items like water bottles or a chair/bench into your routine as well.

If you have any other questions, please feel free to reach out to us at any time. 

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