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JEFF NIPPARD’S COMEBACK PROGRAM Upper/Lower

by Roman P.
3 athletes joined

Program Description

This program is designed to bridge a trainee from a period of detraining (whether partial or complete) to normal, progressive resistance training again. For an in-depth break down of the approach taken in this program please see this blog article http://: https://jeffnippard.com/how-to-get-your-gains-back-after-a-training-break/

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2026 10:19
  • Last Edited
    Mar 12, 2026 10:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Quadriceps
9.5%
Hamstrings
8.9%
Biceps
8.3%
Lats
8%
Abs
8%
Front Delts
7.8%
Triceps
7.6%
Glutes
7%
Chest
6%
Calves
4.4%
Middle Delts
4%
Forearms
3.2%
Rear Delts
2.2%
Adductors
1%
Lower Back
1%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
50%
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 7
3
Cable Crossover
3
10-12 reps
RPE 7
4
Seated Row (Cable)
2
12-15 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 7
7
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
60%
2
Wide Grip Lat Pulldown
2
10-12 reps
RPE 7
3
Cable Crossover
3
10-12 reps
RPE 8
4
Seated Row (Cable)
2
12-15 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Skull Crusher (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
70%
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 7
3
Cable Crossover
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Cable Crossover
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
50%
2
Step-Up (Weighted)
2
6 reps
RPE 6
3
Lying Leg Curl
2
10-12 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Shrug (Dumbbell)
2
8-10 reps
RPE 7
6
Cable Crunch
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
60%
2
Step-Up (Weighted)
2
6 reps
RPE 7
3
Lying Leg Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Cable Crunch
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Step-Up (Weighted)
3
6 reps
RPE 7
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
8-10 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Step-Up (Weighted)
3
6 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5
Shrug (Dumbbell)
3
8-10 reps
RPE 8
6
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 6
2
Overhead Press (Barbell)
2
4 reps
RPE 5
3
T-Bar Row
2
10-12 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6
5
Face Pull
3
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6-8 reps
RPE 7
2
Overhead Press (Barbell)
2
4 reps
RPE 5
3
T-Bar Row
2
10-12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
2
Overhead Press (Barbell)
3
4 reps
RPE 5
3
T-Bar Row
3
10-12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
2
Overhead Press (Barbell)
3
4 reps
RPE 6
3
T-Bar Row
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
50%
2
Leg Press
2
8 reps
RPE 6
3
Swiss Ball Leg Curl
2
12-15 reps
RPE 6
4
Leg Extension
2
10-12 reps
RPE 7
5
Seated Calf Raise
2
15-20 reps
RPE 7
6
Hanging Leg Raise
2
6-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
60%
2
Leg Press
2
8 reps
RPE 6
3
Swiss Ball Leg Curl
2
12-15 reps
RPE 6
4
Leg Extension
2
10-12 reps
RPE 8
5
Seated Calf Raise
2
15-20 reps
RPE 7
6
Hanging Leg Raise
2
6-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
70%
2
Leg Press
3
8 reps
RPE 6
3
Swiss Ball Leg Curl
3
12-15 reps
RPE 6
4
Leg Extension
2
10-12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Hanging Leg Raise
3
6-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2
Leg Press
3
8 reps
RPE 7
3
Swiss Ball Leg Curl
3
12-15 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Hanging Leg Raise
3
6-10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
50%
50%
2
Wide Grip Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
3
Cable Crossover
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4
Seated Row (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
7
Skull Crusher (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
50%
50%
2
Step-Up (Weighted)
1 Set
1 Set
6 Reps
6 Reps
@6
@6
3
Lying Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
4
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Shrug (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@7
6
Cable Crunch
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@7
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6
@6
2
Overhead Press (Barbell)
1 Set
1 Set
4 Reps
4 Reps
@5
@5
3
T-Bar Row
1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@6
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6
@6
5
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
6
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
50%
50%
2
Leg Press
1 Set
1 Set
8 Reps
8 Reps
@6
@6
3
Swiss Ball Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@6
@6
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@7
5
Seated Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7
6
Hanging Leg Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@6
@6