I’m currently doing a modified 40 Workout Strength Challenge by Dan John.
It’s pretty simple. Pick 1 exercise for each category.
- Push: (i.e. military press, bench press, etc)
- Pull: (deadlift, pull up, etc
- Hinge: (kb swings, Romanian Deadlifts)
- Squat: (Goblet, high bar, low bar etc)
- Loaded Carry: (Farmer’s walks)
Do 2 work sets of 5 reps (1-2 sets of warm up). Weight is set by RPE. RPE is 7 max; you could do 3 more reps with the weight but no more. Don’t plan the weight for the day, just go by feel. Some days you’ll only do light weights. Others you’ll experience a breakthrough and push further than expected.
Ideally, lift between 4-5x a week; try do do this daily. The stress comes from consistency and frequency rather than from super heavy weights. Typical workout length is between 35-45 minutes (depending how quick you go)
Do this workout 40x straight; 40 days where you do this workout. Take a deload week after you are done and then do something else if you want.
I’ve had good results from this plan. It has its allowed me to get back to strength training slowly and to do so while emphasizing good technique and consistency. I’ve taken my squat from the bar to 92.5 (kg), my deadlift from 60 to 125, and my military press from the bar to 50kg in roughly 2-3 months. No injuries so far because I haven’t been pushing the intensity too hard.
Here’s a link: