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BoostcampPNG

Iron Comeback 4-day plan

by Dakota R.

Program Description

To progress First 4-6 weeks Upper body (bench and overhead press) - 5lbs/week Lower body (squat and deadlift) - 10lbs/week Keep reps and sets the same, only increasing weights weekly Stop adding weight when RPE gets to 9 consistently. If stalling - lower weight by 5% and build back up Week 7+ start RPE based progression Week 1 start at 75% 1RM (RPE 7.5-8) Week 2 increase 2.5-5lbs for upper body and 5-10 lbs for lower body if RPE is less than 7.5 Week 3 continue adding weight but reduce jumps if RPE hits 8+ Week4 slight deload (reduce volume or intensity by 10-15% Week 5+ Restart heavier than week 1 repeat or re-test maxes

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 23, 2025 04:28
  • Last Edited
    Mar 23, 2025 05:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
T-Bar Row
3
8 reps
RPE 7-8
4
Overhead Press (Barbell)
3
8 reps
65%
5
Hanging Toes To Bar
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
50%
3
Farmer's Walk (Weighted)
3
40 reps
50%
4
Ab Wheel
3
10 reps
RPE 8
5
Cardio
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Chin-Up (Weighted)
3
8 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Kettlebell Swing
3
15 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Plank
3
1 mins
RPE 8
6
Cardio
1
20 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Barbell)
4 Sets
5 Reps
75%
3
T-Bar Row
3 Sets
8 Reps
@7-8
4
Overhead Press (Barbell)
3 Sets
8 Reps
65%
5
Hanging Toes To Bar
3 Sets
12 Reps
@10
6
Cardio
1 Set
10 mins
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
50%
3
Farmer's Walk (Weighted)
3 Sets
40 Reps
50%
4
Ab Wheel
3 Sets
10 Reps
@8
5
Cardio
1 Set
20 mins
@10
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Front Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Chin-Up (Weighted)
3 Sets
8 Reps
@8
5
Hanging Knee Raise
3 Sets
12 Reps
@10
6
Cardio
1 Set
10 mins
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
65%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Kettlebell Swing
3 Sets
15 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Plank
3 Sets
1 mins
@8
6
Cardio
1 Set
20 mins
@8