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recoverytrain.ing

Original starter · 2 weeks

Low-Impact Recovery Circuit

Repeat one gentle, joint-friendly circuit twice a week for two weeks, with the same easy target on every exercise.

Open editable programStart blank
2weeks
2days a week
4sessions
48working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 2.

MeasureWeek 1Week 2Change
Working sets2424+0%
Total reps288288+0%
Reps per set12.012.0+0%
Average RPE5.05.0+0%

Week 1

DAY 1 - CIRCUIT A

ExerciseSets × repsEffort / loadRest
Bodyweight Squat2 × 12RPE 500:45
Push-Up · incline2 × 12RPE 500:45
Seated Cable Row2 × 12RPE 500:45
Glute Bridge2 × 12RPE 500:45
Band Pull-Apart2 × 12RPE 500:45
Bird Dog · alternating2 × 12RPE 500:45

DAY 2 - CIRCUIT B

ExerciseSets × repsEffort / loadRest
Leg Press2 × 12RPE 500:45
Machine Chest Press2 × 12RPE 500:45
Lat Pulldown2 × 12RPE 500:45
Cable Pull-Through2 × 12RPE 500:45
Face Pull2 × 12RPE 500:45
Dead Bug · alternating2 × 12RPE 500:45

Week 2

DAY 1 - CIRCUIT A

ExerciseSets × repsEffort / loadRest
Bodyweight Squat2 × 12RPE 500:45
Push-Up · incline2 × 12RPE 500:45
Seated Cable Row2 × 12RPE 500:45
Glute Bridge2 × 12RPE 500:45
Band Pull-Apart2 × 12RPE 500:45
Bird Dog · alternating2 × 12RPE 500:45

DAY 2 - CIRCUIT B

ExerciseSets × repsEffort / loadRest
Leg Press2 × 12RPE 500:45
Machine Chest Press2 × 12RPE 500:45
Lat Pulldown2 × 12RPE 500:45
Cable Pull-Through2 × 12RPE 500:45
Face Pull2 × 12RPE 500:45
Dead Bug · alternating2 × 12RPE 500:45