Hi everyone! I’m 27F and getting back into strength training after a 4-month break. I want to follow a 3-day full-body routine for body recomposition.
I’d appreciate honest feedback on the exercise selection, weekly volume, balance, recovery, and progression. I’m not trying to maximize strength; my goal is to build muscle, improve strength, and gradually reduce body fat.
Tuesday – Squat + Horizontal
Barbell back squat — 3×6–8
Incline DB bench press — 3×8–10
Seated cable row — 3×8–10
Lying leg curl — 2–3×10–12
DB lateral raise — 2–3×12–15
Incline DB curl — 2–3×10–12
Cable crunch — 2–3×12–15
Standing calf raise — 3×10–12
Thursday – Hinge + Vertical
Romanian deadlift — 3×6–8
Neutral-grip lat pulldown — 3×8–10
Seated DB overhead press — 3×8–10
Reverse lunges — 2–3×8–10/leg
Cable face pulls — 3×12–15
Overhead rope triceps extension — 2–3×10–12
Swiss-ball rollout/ab roller — 2–3×8–12
Calf raises — 3×12–15
Saturday – Glute + Unilateral
Barbell hip thrust — 3×8–10
Single-arm DB row — 3×8–10/side
Flat DB bench press — 3×8–10
DB Romanian deadlift — 2–3×10–12
Cable lateral raise — 2–3×12–15
Hammer curls + cable triceps pushdowns — 2–3×10–12 each
Pallof press — 2–3×10–12/side
Seated calf raise — 3×12–15
I plan to start with 2 sets per exercise for the first 2 weeks and then gradually build toward the volume above.
For progression, I’m planning to use double progression: stay within the rep range, and increase the weight once I can reach the top of the range with good form and still have ~1–2 reps left.
There’s also some family context: my parents are both 45+ and are also returning to strength training after about a 4-month break. I’m considering having them follow a similar 3-day full-body structure, although I assume their exercise selection and starting volume may need to be different.
I’m also particularly interested in recovery. We would all be training on Tuesday, Thursday, and Saturday, so there is at least one rest day between sessions. I want to know whether that spacing and the proposed volume are enough for adequate recovery after a 4-month break, both for me and for adults 45+.
Questions:
Is this too much volume for someone returning after 4 months?
Is the exercise selection balanced across the week?
Is having RDLs on Thursday and Saturday unnecessarily redundant?
Would you change or remove anything?
Is 3×6–8 / 3×8–10 appropriate for the main lifts?
Is Tuesday/Thursday/Saturday enough recovery between sessions for someone returning after 4 months?
Would recovery requirements or recommended volume be meaningfully different for adults 45+ returning after the same 4-month break?
Are there any signs I should watch for that indicate the volume is too high or recovery is insufficient?
Looking for genuine criticism rather than reassurance. Thanks!
