Program Description
Comeback strict press/squat focused but still hopeful for other prs chin ups close grip deadlift maybe even incline
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedAug 23, 2025 06:48
- Last EditedAug 31, 2025 07:08
Summary
Revitalize your training with the 6 Week Comeback/Ruski Style program, designed to push your limits and reignite your strength. Over five days a week, you'll engage in a variety of barbell and machine exercises, including close grip bench presses and kneeling overhead presses, targeting your chest, shoulders, and core. This program is perfect for those looking to build muscle and regain their fitness momentum. Get ready to transform your workouts and achieve impressive results in just six weeks!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.9%
Middle Delts
11.3%
Triceps
10.2%
Upper Back
9.7%
Quadriceps
9.5%
Abs
7.3%
Chest
6.9%
Glutes
6.2%
Lats
5.7%
Biceps
4.9%
Hamstrings
4.7%
Rear Delts
4.2%
Lower Back
3.6%
Calves
2.5%
Forearms
0.7%
Adductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
5 reps
999 reps
-
-
2
Kneeling Overhead Press
6
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Pec Deck (Machine)
4
AMRAP
-
5
Lateral Raise (Cable)
3
-
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
3 reps
999 reps
-
-
2
Kneeling Overhead Press
6
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
3
9 reps
-
4
Pec Deck (Machine)
4
AMRAP
-
5
Lateral Raise (Cable)
3
-
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
5 reps
999 reps
-
-
2
Kneeling Overhead Press
6
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
4
8 reps
-
4
Pec Deck (Machine)
4
AMRAP
-
5
Lateral Raise (Cable)
3
-
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Kneeling Overhead Press
7
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Pec Deck (Machine)
4
AMRAP
-
5
Lateral Raise (Cable)
3
-
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
3 reps
999 reps
-
-
2
Kneeling Overhead Press
7
AMRAP
RPE 9
3
Incline Bench Press (Barbell)
4
9 reps
-
4
Pec Deck (Machine)
4
AMRAP
-
5
Lateral Raise (Cable)
3
-
6
Plank (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1 reps
RPE 10
2
Kneeling Overhead Press
7
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Front Squat (Barbell)
6
3 reps
-
3
High Bar Squat (Barbell)
1
3+ reps
-
4
Wall Sit Hold
1
-
5
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Front Squat (Barbell)
6
3 reps
-
3
High Bar Squat (Barbell)
1
3+ reps
-
4
Wall Sit Hold
1
-
5
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Front Squat (Barbell)
6
3 reps
-
3
High Bar Squat (Barbell)
1
3+ reps
-
4
Wall Sit Hold
1
-
5
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Front Squat (Barbell)
3
3 reps
-
3
High Bar Squat (Barbell)
1
5 reps
-
4
Wall Sit Hold
1
-
5
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Front Squat (Barbell)
6
3 reps
-
3
High Bar Squat (Barbell)
1
3+ reps
-
4
Wall Sit Hold
1
-
5
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
-
2
High Bar Squat (Barbell)
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
5
1 reps
-
4
Deadlift (Barbell)
2
1
5 reps
999 reps
-
-
5
Pendlay Row
2
5 reps
RPE 8
6
Barbell Row
2
10 reps
RPE 8
7A
Lat Pulldown
2
-
7B
Lat Pulldown (Close Grip)
2
-
8
Face Pull
5
-
9
Bicep Curl (EZ Bar)
4
-
10
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
5
1 reps
-
4
Deadlift (Barbell)
2
1
5 reps
999 reps
-
-
5
Pendlay Row
2
5 reps
RPE 8
6
Barbell Row
2
10 reps
RPE 8
7A
Lat Pulldown
2
-
7B
Lat Pulldown (Close Grip)
2
-
8
Face Pull
5
-
9
Bicep Curl (EZ Bar)
4
-
10
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
5
1 reps
-
4
Deadlift (Barbell)
1
1
1
5 reps
3 reps
999 reps
-
-
-
5
Pendlay Row
2
5 reps
RPE 8
6
Barbell Row
2
10 reps
RPE 8
7A
Lat Pulldown
2
-
7B
Lat Pulldown (Close Grip)
2
-
8
Face Pull
5
-
9
Bicep Curl (EZ Bar)
4
-
10
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
5
5 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Pendlay Row
2
5 reps
RPE 8
6
Barbell Row
2
10 reps
RPE 8
7A
Lat Pulldown
2
-
7B
Lat Pulldown (Close Grip)
2
-
8
Face Pull
5
-
9
Bicep Curl (EZ Bar)
4
-
10
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
-
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Overhead Press (Barbell)
5
1 reps
-
4
Deadlift (Barbell)
2
1
5 reps
999 reps
-
-
5
Pendlay Row
2
5 reps
RPE 8
6
Barbell Row
2
10 reps
RPE 8
7A
Lat Pulldown
2
-
7B
Lat Pulldown (Close Grip)
2
-
8
Face Pull
5
-
9
Bicep Curl (EZ Bar)
4
-
10
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
1
3+ reps
-
3
Kneeling Overhead Press
6
-
4
Chin-Up (Bodyweight)
3
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Deadlift (Paused)
2
3 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
8
Overhead Tricep Extension (Cable)
7
-
9
Pec Deck (Machine)
7
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
1
3+ reps
-
3
Kneeling Overhead Press
6
-
4
Chin-Up (Bodyweight)
3
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Deadlift (Paused)
2
3 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
8
Overhead Tricep Extension (Cable)
7
-
9
Pec Deck (Machine)
7
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
1
3+ reps
-
3
Kneeling Overhead Press
6
-
4
Chin-Up (Bodyweight)
3
-
5
Romanian Deadlift (Barbell)
3
7 reps
-
6
Deadlift (Paused)
2
3 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
8
Overhead Tricep Extension (Cable)
7
-
9
Pec Deck (Machine)
7
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
1
5 reps
-
3
Kneeling Overhead Press
6
-
4
Chin-Up (Bodyweight)
2
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Deadlift (Paused)
2
3 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
8
Overhead Tricep Extension (Cable)
5
-
9
Pec Deck (Machine)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
1
3+ reps
-
3
Kneeling Overhead Press
6
-
4
Chin-Up (Bodyweight)
3
-
5
Romanian Deadlift (Barbell)
3
10 reps
-
6
Deadlift (Paused)
2
3 reps
-
7
Incline Bench Press (Barbell)
2
8 reps
-
8
Overhead Tricep Extension (Cable)
2
-
9
Pec Deck (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Chin-Up (Bodyweight)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Extension
7
-
4
Decline Sit Up (Weighted)
7
-
5
Seated Calf Raise
4
-
6
Lateral Raise (Machine)
7
-
7
Face Pull
7
-
8
Bicep Curl (Barbell)
4
-
9A
Cable Wrist Curls
4
-
9B
Reverse Cable Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Extension
7
-
4
Decline Sit Up (Weighted)
7
-
5
Seated Calf Raise
4
-
6
Lateral Raise (Machine)
7
-
7
Face Pull
7
-
8
Bicep Curl (Barbell)
4
-
9A
Cable Wrist Curls
4
-
9B
Reverse Cable Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Extension
7
-
4
Decline Sit Up (Weighted)
7
-
5
Seated Calf Raise
4
-
6
Lateral Raise (Machine)
7
-
7
Face Pull
7
-
8
Bicep Curl (Barbell)
4
-
9A
Cable Wrist Curls
4
-
9B
Reverse Cable Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Extension
7
-
4
Decline Sit Up (Weighted)
7
-
5
Seated Calf Raise
4
-
6
Lateral Raise (Machine)
7
-
7
Face Pull
7
-
8
Bicep Curl (Barbell)
4
-
9A
Cable Wrist Curls
4
-
9B
Reverse Cable Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Incline Bench Press (Barbell)
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
-
2
Hanging Leg Raise
3
-
3
Leg Extension
7
-
4
Decline Sit Up (Weighted)
7
-
5
Seated Calf Raise
4
-
6
Lateral Raise (Machine)
7
-
7
Face Pull
7
-
8
Bicep Curl (Barbell)
4
-
9A
Cable Wrist Curls
4
-
9B
Reverse Cable Curl
4
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Close Grip)2 Sets
1 Set
5 Reps
999 Reps
-
-
2
Kneeling Overhead Press6 Sets
AMRAP
@9
3
Incline Bench Press (Barbell)3 Sets
8 Reps
-
4
Pec Deck (Machine)4 Sets
AMRAP
-
5
Lateral Raise (Cable)3 Sets
-
6
Plank (Weighted)3 Sets
-
Day 2
1
Back Extension1 Set
-
2
Front Squat (Barbell)6 Sets
3 Reps
-
3
High Bar Squat (Barbell)1 Set
3+ Reps
-
4
Wall Sit Hold1 Set
-
5
Seated Calf Raise3 Sets
-
Day 3
1
Back Extension1 Set
-
2
Chin-Up (Bodyweight)3 Sets
AMRAP
-
3
Overhead Press (Barbell)5 Sets
1 Reps
-
4
Deadlift (Barbell)2 Sets
1 Set
5 Reps
999 Reps
-
-
5
Pendlay Row2 Sets
5 Reps
@8
6
Barbell Row2 Sets
10 Reps
@8
7A
Lat Pulldown2 Sets
-
7B
Lat Pulldown (Close Grip)2 Sets
-
8
Face Pull5 Sets
-
9
Bicep Curl (EZ Bar)4 Sets
-
10
Preacher Curl (Dumbbell)2 Sets
-
Day 5
1
Chin-Up (Bodyweight)3 Sets
-
2
Hanging Leg Raise3 Sets
-
3
Leg Extension7 Sets
-
4
Decline Sit Up (Weighted)7 Sets
-
5
Seated Calf Raise4 Sets
-
6
Lateral Raise (Machine)7 Sets
-
7
Face Pull7 Sets
-
8
Bicep Curl (Barbell)4 Sets
-
9A
Cable Wrist Curls4 Sets
-
9B
Reverse Cable Curl4 Sets
-
Day 4
1
High Bar Squat (Barbell)5 Sets
5 Reps
-
2
Front Squat (Barbell)1 Set
3+ Reps
-
3
Kneeling Overhead Press6 Sets
-
4
Chin-Up (Bodyweight)3 Sets
-
5
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
6
Deadlift (Paused)2 Sets
3 Reps
-
7
Incline Bench Press (Barbell)3 Sets
8 Reps
-
8
Overhead Tricep Extension (Cable)7 Sets
-
9
Pec Deck (Machine)7 Sets
-