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JEFF NIPPARD’S COMEBACK PROGRAM

by Juan Cruz Z.

Program Description

This program is designed to bridge a trainee from a period of detraining (whether partial or complete) to normal, progressive resistance training again.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 05, 2026 05:01
  • Last Edited
    Jan 06, 2026 07:17
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Upper Back
9.9%
Abs
9.3%
Glutes
8.5%
Hamstrings
8.5%
Biceps
8%
Lats
7.6%
Front Delts
7.4%
Triceps
7.2%
Chest
5.7%
Calves
4.2%
Middle Delts
3.8%
Forearms
3%
Rear Delts
2.1%
Lower Back
1.9%
Adductors
0.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
50%
2
Step-Up (Weighted)
2
6 reps
RPE 6
3
Sliding Leg Curl
2
10-12 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Cable Crunch
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
60%
2
Step-Up (Weighted)
2
6 reps
RPE 7
3
Sliding Leg Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Cable Crunch
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
65%
2
Step-Up (Weighted)
3
6 reps
RPE 7
3
Sliding Leg Curl
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
70%
2
Step-Up (Weighted)
3
6 reps
RPE 8
3
Sliding Leg Curl
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
50%
2
Lat Pulldown
2
10-12 reps
RPE 7
3
Cable Crossover
3
10-12 reps
RPE 7
4
Seated Row (Cable)
2
12-15 reps
RPE 7
5
Lateral Raise (Cable)
2
10-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
7
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
60%
2
Lat Pulldown
2
10-12 reps
RPE 7
3
Cable Crossover
3
10-12 reps
RPE 8
4
Seated Row (Cable)
2
12-15 reps
RPE 7
5
Lateral Raise (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
65%
2
Lat Pulldown
3
10-12 reps
RPE 7
3
Cable Crossover
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 7
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Cable Crossover
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
50%
2
Leg Press
2
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
4
Sissy Squat
2
10-12 reps
RPE 7
5
Standing Calf Raise
2
15-20 reps
RPE 7
6
Hanging Knee Raise
2
6-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
60%
2
Leg Press
2
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 6
4
Sissy Squat
2
10-12 reps
RPE 8
5
Standing Calf Raise
2
15-20 reps
RPE 7
6
Hanging Knee Raise
2
6-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
65%
2
Leg Press
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 6
4
Sissy Squat
2
10-12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Hanging Knee Raise
3
6-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Leg Press
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 7
4
Sissy Squat
2
10-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Hanging Knee Raise
3
6-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 6
2
Overhead Press (Barbell)
2
4 reps
RPE 5
3
T-Bar Row
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
6-8 reps
RPE 7
2
Overhead Press (Barbell)
2
4 reps
RPE 5
3
T-Bar Row
2
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
4 reps
RPE 5
3
T-Bar Row
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6-8 reps
RPE 8
2
Overhead Press (Barbell)
3
4 reps
RPE 6
3
T-Bar Row
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
50%
50%
2
Step-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@6
@6
3
Sliding Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
4
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Cable Crunch
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
50%
50%
2
Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
3
Cable Crossover
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4
Seated Row (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
7
Skull Crusher (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
50%
50%
2
Leg Press
1 Set
1 Set
8 Reps
8 Reps
@6
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
4
Sissy Squat
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
5
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
6
Hanging Knee Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@6
@6
Day 4
1
Pull-Up (Band)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@6
2
Overhead Press (Barbell)
1 Set
1 Set
4 Reps
4 Reps
@5
@5
3
T-Bar Row
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@6
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@6
5
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
6
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8