The new Back in Shape Plan—available exclusively for Men’s Health MVP Premium members—is designed to help you return to top condition after an extended break in just four weeks. The program was created by top experts, including MH fitness director Ebenezer Samuel, C.S.C.S. and MH Advisory Board member David Otey, C.S.C.S. The four-week routine is designed to ease you back into the gym, help you redevelop consistent habits, and feel like your old self (or even better).

3 Keys to Getting Back in Shape

Follow these three keys from Samuel and Otey when you your return to fitness after a break.

Focus on Frequency and Intensity

These are the most significant factors to consider before you return from your training break. Frequency means how often you train, while intensity means how much weight you lift. This program helps you maintain a good balance, with three training days per week that challenge you to work hard, then rest days to allow for recovery.

Don’t Jump Right Back to Old You

Once you’re back in the gym, you shouldn’t expect to immediately hit the same numbers as you were before your break. “The biggest mistake I see people make is trying to return to the level of exercise they were doing before the time off,” says Otey. Save yourself the disappointment—and potential injury—by ramping up to that level of performance.

Stay Fundamental

Restarting your routine might mean you’re a bit rusty. Make sure that you remember to warm up and cool down properly—and focus on using proper form for all the exercises. The program features detailed breakdowns for each move, so be sure to pay close attention to what you need to do.

What the Back in Shape Plan Looks Like

You’ll use an easy-to-download PDF for this plan, which includes all of the introductory information, exercise descriptions and reference images, and an editable table of the program you can use to track your progress when you’re in the gym. Just pull up the file on your phone, and you’ll be ready to take on your workouts.

Here’s what the table looks like for a typical training day:

You might be easing back into fitness, but these workouts won’t be easy. You’ll be pushed with a combination of bodyweight exercises, resistance training moves with different implements like dumbbells, kettlebells, and trap bars, and canny conditioning and challenges that will help you get back up to speed.

What You Need for the Back in Shape Plan

You’ll train with weights for three days in this program, so you won’t have to commit all your time to your workouts. You will need more equipment than just a set of dumbbells, however (think kettlebells, adjustable benches, and trap bar), so you’ll probably need to do the workouts in a gym. You’ll have some direction for off-days, too—recovery will be essential to your journey back into shape, so don’t push yourself into overtraining.

The program runs for four weeks. After that, if you’ve put in the work, you should be back in shape—and maybe even better than you’ve ever. Ready to take on the challenge? Get access to the plan here.