JEFF NIPPARD’S COMEBACK PROGRAM

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

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Week 1

Week 2

Week 3

Week 4

High Bar Squat (Barbell)

Step-Up (Weighted)

Sliding Leg Curl 

Standing Calf Raise

Cable Crunch

Lower 1

Bench Press (Barbell)

Lat Pulldown

Cable Crossover

Seated Row (Cable)

Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Skull Crusher (Dumbbell)

Upper 1

Deadlift (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Sissy Squat

Hanging Knee Raise

Lower 2

Pull-Up (Band)

Overhead Press (Barbell)

T-Bar Row

Incline Bench Press (Dumbbell)

Face Pull

Hammer Curl (Dumbbell)

Upper 2

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