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
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 23, 2025 04:28
- Last EditedJun 18, 2025 08:03
Summary
Reignite your strength with the Iron Comeback 4-day plan, a comprehensive 12-week program designed to elevate your lifting game. This structured regimen focuses on key compound movements like squats, deadlifts, and bench presses, ensuring you build muscle and enhance your overall performance. With four training days each week, you'll engage in a balanced mix of strength and conditioning exercises, tailored to push your limits and maximize gains. Get ready to reclaim your power and transform your physique!
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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
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 Row3 Sets
8 Reps
@7-8
4
Overhead Press (Barbell)3 Sets
8 Reps
65%
5
Hanging Toes To Bar3 Sets
12 Reps
@10
6
Cardio1 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 Wheel3 Sets
10 Reps
@8
5
Cardio1 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 Raise3 Sets
12 Reps
@10
6
Cardio1 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 Swing3 Sets
15 Reps
@8
4
Face Pull3 Sets
15 Reps
@8
5
Plank3 Sets
1 mins
@8
6
Cardio1 Set
20 mins
@8