What is the simplest evidence-based 4-week return-to-lifting program after 6 months off?

Three full-body sessions a week, two compound lifts each, RPE 6, for four weeks. Then reassess loads, not before.

Helms, Aragon, & Krieger (2014) . evidence-based muscle and strength: detraining recovery curves stabilize within 3-4 weeks at moderate volume.

How conservative should starting loads be when the lifter has shoulder pain that did not exist 6 months ago?

Coaching parallel: when an athlete returns from injury, our rule is half intensity, full technique. The technique is what survives detraining; the load is not.

Update: starting loads should be 50 percent of last-known PR, not bodyweight estimate. The shoulder pain is the gating signal, not the intervals.