Iron Comeback 4-day plan

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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

T-Bar Row

Overhead Press (Barbell)

Hanging Toes To Bar

Cardio

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Farmer's Walk (Weighted)

Ab Wheel

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Chin-Up (Weighted)

Hanging Knee Raise

Bench Press (Dumbbell)

Kettlebell Swing

Face Pull

Plank

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