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BoostcampPNG

Comeback 2025

by RAFcas

Program Description

Bigger in clothes and stronger lower body

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 11, 2025 01:02
  • Last Edited
    Jun 18, 2025 10:22

Summary

Revitalize your training with the Comeback 2025 program—a comprehensive 14-week journey designed for those ready to reclaim their strength. Committing just three days a week, you'll engage in a mix of upper body hypertrophy, power, and dedicated arm workouts, ensuring balanced development across all major muscle groups. Each session incorporates a variety of exercises, including dumbbell and machine movements, tailored to elevate your performance and build muscle. Get ready to push your limits and achieve the gains you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Squat (Paused)
4
5 reps
RPE 7
3A
Neck Extension
3
15 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
21 reps
RPE 10
3B
Neck Extension
3
21 reps
RPE 10
4
Shrug (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Squat (Paused)
4
5 reps
RPE 7
3A
Neck Extension
3
15 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Weighted)
4
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4A
Neck Curl
3
21 reps
RPE 10
4B
Reverse Pec Deck
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
2
Chin-Up (Weighted)
4
10 reps
RPE 7
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Neck Curl
3
21 reps
RPE 9
4B
Lateral Raise (Cable)
3
21 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Squat (Paused)
4
5 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3B
Neck Extension
3
15 reps
RPE 9
4
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Weighted)
4
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4A
Neck Curl
3
21 reps
RPE 10
4B
Reverse Pec Deck
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 7
2A
Dip (Weighted)
3
10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3A
Bicep Curl (Machine)
3
21 reps
RPE 10
3B
Lateral Raise (Cable)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2A
21s (EZ Bar)
3
21 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
21 reps
RPE 10
3A
Lateral Raise (Cable)
3
21 reps
RPE 10
3B
Wrist Curls (Cable)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 7
2A
Dip (Weighted)
3
10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3A
Bicep Curl (Machine)
3
21 reps
RPE 10
3B
Lateral Raise (Cable)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2A
21s (EZ Bar)
3
21 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
21 reps
RPE 10
3A
Lateral Raise (Cable)
3
21 reps
RPE 10
3B
Wrist Curls (Cable)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 7
2A
Dip (Weighted)
3
10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3A
Bicep Curl (Machine)
3
21 reps
RPE 10
3B
Lateral Raise (Cable)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2A
21s (EZ Bar)
3
21 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
21 reps
RPE 10
3A
Lateral Raise (Cable)
3
21 reps
RPE 10
3B
Wrist Curls (Cable)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Squat (Paused)
4
5 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3B
Neck Extension
3
15 reps
RPE 9
4
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Pendlay Row
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell) (Paused)
3
5 reps
RPE 8
4A
Reverse Pec Deck
3
15 reps
RPE 10
4B
Neck Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Weighted)
4
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4A
Neck Curl
3
21 reps
RPE 10
4B
Reverse Pec Deck
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Pendlay Row
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell) (Paused)
3
5 reps
RPE 8
4A
Reverse Pec Deck
3
15 reps
RPE 10
4B
Neck Curl
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2A
21s (EZ Bar)
3
21 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
21 reps
RPE 10
3A
Lateral Raise (Cable)
3
21 reps
RPE 10
3B
Wrist Curls (Cable)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
2B
Neck Extension
3
21 reps
RPE 9
3
Leg Curl
3
21 reps
RPE 9
4
Leg Extension
3
21 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell) (Paused)
4
5 reps
RPE 7
3
Chest Fly (Cable)
3
21 reps
RPE 9
4A
Reverse Pec Deck
3
15 reps
RPE 9
4B
Neck Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2A
21s (EZ Bar)
3
21 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
21 reps
RPE 10
3A
Lateral Raise (Cable)
3
21 reps
RPE 10
3B
Wrist Curls (Cable)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
21 reps
RPE 10
3B
Neck Extension
3
21 reps
RPE 10
4
Shrug (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Squat (Paused)
4
5 reps
RPE 7
3A
Neck Extension
3
15 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
21 reps
RPE 10
3B
Neck Extension
3
21 reps
RPE 10
4
Leg Curl
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Squat (Paused)
4
5 reps
RPE 7
3A
Neck Extension
3
15 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
21 reps
RPE 10
3B
Neck Extension
3
21 reps
RPE 10
4
Leg Curl
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Squat (Paused)
4
5 reps
RPE 7
3A
Neck Extension
3
15 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 7
2A
Dip (Weighted)
3
10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3A
Bicep Curl (Machine)
3
21 reps
RPE 10
3B
Lateral Raise (Cable)
3
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2A
21s (EZ Bar)
3
21 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
21 reps
RPE 10
3A
Lateral Raise (Cable)
3
21 reps
RPE 10
3B
Wrist Curls (Cable)
3
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8 reps
RPE 7
2A
Dip (Weighted)
3
10 reps
RPE 7
2B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3A
Bicep Curl (Machine)
3
21 reps
RPE 10
3B
Lateral Raise (Cable)
3
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Squat (Paused)
4
5 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3B
Neck Extension
3
15 reps
RPE 9
4
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 7
2
Pull-Up (Weighted)
4
8 reps
RPE 7
3
Single Arm Iso Row
3
15 reps
RPE 9
4A
Neck Curl
3
21 reps
RPE 9
4B
Reverse Pec Deck
3
21 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7
2
Chin-Up (Weighted)
4
10 reps
RPE 7
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Neck Curl
3
21 reps
RPE 9
4B
Lateral Raise (Cable)
3
21 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 10
2
Squat (Paused)
4
5 reps
RPE 7
3A
Neck Extension
3
15 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Weighted)
4
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4A
Neck Curl
3
21 reps
RPE 10
4B
Reverse Pec Deck
3
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Pendlay Row
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell) (Paused)
3
5 reps
RPE 8
4A
Reverse Pec Deck
3
15 reps
RPE 10
4B
Neck Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Weighted)
4
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4A
Neck Curl
3
21 reps
RPE 10
4B
Reverse Pec Deck
3
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Pendlay Row
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell) (Paused)
3
5 reps
RPE 8
4A
Reverse Pec Deck
3
15 reps
RPE 10
4B
Neck Curl
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Weighted)
4
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4A
Neck Curl
3
21 reps
RPE 10
4B
Reverse Pec Deck
3
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Pendlay Row
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell) (Paused)
3
5 reps
RPE 8
4A
Reverse Pec Deck
3
15 reps
RPE 10
4B
Neck Curl
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
21 reps
RPE 10
3B
Neck Extension
3
21 reps
RPE 10
4
Shrug (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8 reps
RPE 7
2
Incline Bench Press (Dumbbell) (Paused)
4
5 reps
RPE 7
3
Chest Fly (Cable)
3
21 reps
RPE 9
4A
Reverse Pec Deck
3
15 reps
RPE 9
4B
Neck Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Dip (Weighted)
3
10 reps
RPE 8
4A
Neck Curl
3
21 reps
RPE 9
4B
Lateral Raise (Cable)
3
21 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Pendlay Row
4
5 reps
RPE 7
3
Incline Bench Press (Dumbbell) (Paused)
3
5 reps
RPE 8
4A
Reverse Pec Deck
3
15 reps
RPE 10
4B
Neck Curl
3
15 reps
RPE 10
Week 1
1 / 14 Weeks
Day 3
1
Chin-Up (Weighted)
3 Sets
8 Reps
@7
2A
Dip (Weighted)
3 Sets
10 Reps
@7
2B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
3A
Bicep Curl (Machine)
3 Sets
21 Reps
@10
3B
Lateral Raise (Cable)
3 Sets
21 Reps
@10
Day 2
1
Overhead Press (Barbell)
4 Sets
5 Reps
@7
2
Pendlay Row
4 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell) (Paused)
3 Sets
5 Reps
@8
4A
Reverse Pec Deck
3 Sets
15 Reps
@10
4B
Neck Curl
3 Sets
15 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
@10
2
Squat (Paused)
4 Sets
5 Reps
@7
3A
Neck Extension
3 Sets
15 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Abs Crunch (Machine)
3 Sets
10 Reps
@8