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The Comeback (base phase)
by Teemu
Program Description
This program is for anyone who is making a comeback to the gym after a long break. It is designed to re-accustom you both physically and mentally to heavy weights and high intensity. The goal is to get used to executing the big compound lifts again and progressively accustom your muscles for heavy loads and also to gain back some basic mobility so you'd be able to train at full range of motion.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 06, 2024 09:28
Last Edited
May 13, 2024 06:09
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Week 1
1 / 12 Weeks
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
2 Sets
7 Reps
@6
3
Hack Squat
2 Sets
10 Reps
4A
Leg Curl
1 Set
12-15 Reps
4B
Leg Extension
1 Set
12-15 Reps
Day 4
1A
Dip (Bodyweight)
2 Sets
AMRAP
1B
Chin-Up (Bodyweight)
2 Sets
AMRAP
2
Bench Press (Barbell)
2 Sets
10 Reps
@6
3
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
5A
Front Raise
1 Set
10 Reps
5B
Hammer Curl
1 Set
10 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
2 Sets
10 Reps
@6
3
Lat Pulldown
2 Sets
10 Reps
4
Bench Press (Close Grip)
2 Sets
10 Reps
5
Lateral Raise (Cable)
1 Set
10-12 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
10-12 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
10 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
6A
Leg Extension
1 Set
12-15 Reps
6B
Leg Curl
1 Set
12-15 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
7 Reps
@8-9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
12-15 Reps
4B
Leg Extension
3 Sets
12-15 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@8-9
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8-9
5A
Front Raise
3 Sets
10 Reps
5B
Hammer Curl
3 Sets
10 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-9
@8-9
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@8-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@8-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-9
@8-9
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
7 Reps
@8-9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
12-15 Reps
4B
Leg Extension
3 Sets
12-15 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@8-9
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8-9
5A
Front Raise
3 Sets
10 Reps
5B
Hammer Curl
3 Sets
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@8-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-9
@8-9
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
7 Reps
@8-9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
12-15 Reps
4B
Leg Extension
3 Sets
12-15 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@8-9
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8-9
5A
Front Raise
3 Sets
10 Reps
5B
Hammer Curl
3 Sets
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@8-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-9
@8-9
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
7 Reps
@8-9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
12-15 Reps
4B
Leg Extension
3 Sets
12-15 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@8-9
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8-9
5A
Front Raise
3 Sets
10 Reps
5B
Hammer Curl
3 Sets
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@8-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
12-15 Reps
6B
Leg Curl
3 Sets
12-15 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-9
@8-9
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
3 Sets
7 Reps
@8-9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
12-15 Reps
4B
Leg Extension
3 Sets
12-15 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@7-8
@8-9
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@8-9
5A
Front Raise
3 Sets
10 Reps
5B
Hammer Curl
3 Sets
10 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
1 Set
5 Reps
@8-9
3
Hack Squat
1 Set
10 Reps
@8-9
4A
Leg Curl
1 Set
10-12 Reps
4B
Leg Extension
1 Set
10-12 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
1 Set
7 Reps
@7-8
4
Romanian Deadlift (Barbell)
1 Set
10 Reps
@8
6A
Leg Extension
1 Set
10-12 Reps
6B
Leg Curl
1 Set
10-12 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
1 Set
7 Reps
@7-8
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
1 Set
10 Reps
@8
5
Lateral Raise (Cable)
1 Set
10-12 Reps
6
Rear Delt Fly (Dumbbell)
1 Set
10-12 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
7 Reps
@7-8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
1 Set
10 Reps
@8-9
5A
Front Raise
1 Set
10 Reps
5B
Hammer Curl
1 Set
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@7-8
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
10-12 Reps
6B
Leg Curl
3 Sets
10-12 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
4 Sets
5 Reps
@8-9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
10-12 Reps
4B
Leg Extension
3 Sets
10-12 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
7 Reps
@7-8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
1 Set
10 Reps
@8-9
5A
Front Raise
1 Set
10 Reps
5B
Hammer Curl
1 Set
10 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@7-8
@7-9
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@7-8
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
10-12 Reps
6B
Leg Curl
3 Sets
10-12 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@7-8
@7-9
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
4 Sets
5 Reps
@8-9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
10-12 Reps
4B
Leg Extension
3 Sets
10-12 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
7 Reps
@7-8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
1 Set
10 Reps
@8-9
5A
Front Raise
1 Set
10 Reps
5B
Hammer Curl
1 Set
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@7-8
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
10-12 Reps
6B
Leg Curl
3 Sets
10-12 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@7-8
@7-9
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
4 Sets
5 Reps
@8-9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
10-12 Reps
4B
Leg Extension
3 Sets
10-12 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
7 Reps
@7-8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
1 Set
10 Reps
@8-9
5A
Front Raise
1 Set
10 Reps
5B
Hammer Curl
1 Set
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@7-8
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
10-12 Reps
6B
Leg Curl
3 Sets
10-12 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@7-8
@7-9
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
4 Sets
5 Reps
@8-9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
10-12 Reps
4B
Leg Extension
3 Sets
10-12 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
7 Reps
@7-8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
1 Set
10 Reps
@8-9
5A
Front Raise
1 Set
10 Reps
5B
Hammer Curl
1 Set
10 Reps
Day 1
1
Cossack Squat
2 Sets
10 Reps
@7-9
2
Overhead Squat
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
1-3 Reps
@6-7
@7-8
@8-9
@9-10
3
Squat (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@7-8
@7-9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
6A
Leg Extension
3 Sets
10-12 Reps
6B
Leg Curl
3 Sets
10-12 Reps
Day 2
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Overhead Press (Barbell)
2 Sets
1 Set
7 Reps
7 Reps
@7-8
@7-9
3
Lat Pulldown
3 Sets
10 Reps
4
Bench Press (Close Grip)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
6
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
Day 3
1
Jefferson Curl
2 Sets
10 Reps
2
Deadlift (Barbell)
4 Sets
5 Reps
@8-9
3
Hack Squat
3 Sets
10 Reps
@8-9
4A
Leg Curl
3 Sets
10-12 Reps
4B
Leg Extension
3 Sets
10-12 Reps
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
2
Bench Press (Barbell)
1 Set
7 Reps
@7-8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Seated Overhead Press (Dumbbell)
1 Set
10 Reps
@8-9
5A
Front Raise
1 Set
10 Reps
5B
Hammer Curl
1 Set
10 Reps