JEFF NIPPARD’S COMEBACK PROGRAM Upper/Lower

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/

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Wide Grip Lat Pulldown

Cable Crossover

Seated Row (Cable)

One Arm Lateral Raise (Cable)

Bicep Curl (EZ Bar)

Skull Crusher (Dumbbell)

Upper #1

Squat (Barbell)

Step-Up (Weighted)

Lying Leg Curl

Standing Calf Raise

Shrug (Dumbbell)

Cable Crunch

Lower #1

Pull-Up (Bodyweight)

Overhead Press (Barbell)

T-Bar Row

Incline Bench Press (Dumbbell)

Face Pull

Hammer Curl (Dumbbell)

UPPER #2

Deadlift (Barbell)

Leg Press

Swiss Ball Leg Curl

Leg Extension

Seated Calf Raise

Hanging Leg Raise

LOWER #2

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