DISCLAIMER

All documents included or exchanged between Jeff Nippardandth

tions will be prosecuted to the fullest extent of the law.

Jeff Nippard isnot a doctor or registered dietitian. The contents o

should not be taken as medical advice. It is not intended to diagn
Always consult your physician or qualified health professional on
ingyour health. Use of the information in this program is strictly
injury, illness or death.
JEFF NIPPARD’S - COMEBACK PROGRAM

ABOUT JEFF
Jeff is a professional drug-free bodybuilder and powerlifter. Thro
behind building muscle, losing fat and getting healthier.

He earned the title of Mr. Junior Canada for natural bodybuilding

powerlifter, Jeffheldthe Canadian nationalrecordforthe bench pre
With a Bachelor of Science degree in biochemistry, Jeff has gathe
scientific knowledge to compliment his practical experience acqui
of Iowa. He hasaspirations of completing a PhD in exercisescienc
JEFF NIPPARD’S - COMEBACK PROGRAM
Jeff currently lives in Kelowna, Canada where he is producing inf
videos and podcasts .
JEFF NIPPARD’S - COMEBACK PROGRAM

TABLE OF CONTENTS
DISCLAIMER
ABOUT ME
PROGRAM
EXPLAINED KEY
TERMS
WARM UP
PUSH/PULL LEGS
PROGRAM UPPER/LOWER
PROGRAM EXERCISE
SUBSTITUTIONS
EXERCISE VIDEOS
JEFF NIPPARD’S - COMEBACK PROGRAM

PROGRAM EXPLAINED
This program is designed to bridge a trainee froma period of detr

partial or complete) to normal, progressive resistance training ag

Important Instructions:
IF you took a complete training break (nearly no lifting) for 1
month o
Run the program in order from Week 1 to 4.
IF you took a partial training break (meaning you did
bodyweight wor months:
Run Week 1 and 4 ONLY, skipping Weeks 2 and 3.
IF you continued to train using heavy loading with a
power rack or ho There is no need to run this bridge program.
Consider a single- li JEFF NIPPARD’S - COMEBACK PROGRAM
If youareavailable to train 6x per week, runthe Push Pull Legs Bri
are available to train 4x per week, run the Upper Lower Bridge Pr
Both programs have nearly the same volumes and progressions.
how you want to split up your training and how many days you h
One last thing: if you are currently detrained, chances are you’ve
gained some fat. Because of the powerful muscle memory effect,
BRIDGE20. Best of luck with your comeback plan!!
JEFF NIPPARD’S - COMEBACK PROGRAM

KEY TERMS
DB: Dumbbell
LSRPE: : Lastset RPE. Use this to track how “hard” yourlastsetact
meansyouhad 0 repsinthetank. 9 meansyouhad 1 repinthe tank.
PROGRESSIVE OVERLOAD: The gradual increase of stress
placed up exercise training. In training contexts, this generally
involves pro ROM: Range of motion RPE: Rate of perceived
exertion. A measur setwason a1-10scale,
with10meaningmuscularfailurewasachieved ECCENTRIC: The
lowering (“negative”) aspect of the lift CONCENTRIC: The
contracting (“positive”) aspect of the lift
EFFORT:Howhardyouarepushing the setrelative tofailure.Measur
%1RM
LOAD: The weight of the external resistance INTENSITY: Effort an
JEFF NIPPARD’S - COMEBACK PROGRAM
VOLUME: Total amount of work performed. Usually
approximated FREQUENCY: How often you directly train a
given muscle per 7 da HYPERTROPHY: The growth of (muscle)
tissue
AMRAP: Asmanyreps as possible (with good form). Often perform
determine maxstrength
PRIMARY EXERCISE: Main heavy compound movements that
involv mass (For Example: squats, bench presses and deadlifts)
SECONDARY EXERCISE: Compound exercises which involve less mu
Example: cablerows, lunges, hip thrusts, military presses, pull-up
TERTIARYEXERCISE: Isolationmovementsinvolvingonlyone join
targeting asinglemuscle– theseareusuallyused to isolate
aspecific PERIODIZATION: The organization of training over
time
JEFF NIPPARD’S - COMEBACK PROGRAM

WARM-UP
Before we look at exactly how you should warm-up, it’s importan
up serves to accomplish. The main purpose behind warming up i
morning.
Warm-upsmayalsoserveasa way to increasemuscleactivation. Dy
up drills (active stretches that take joints through arange of moti
contraction iscreating.
Lastly,foamrollinghas been shown to reduce DOMS(delayed onse
JEFF NIPPARD’S - COMEBACK PROGRAM
and brief foam rolling with a specific focus on “tight areas”
before improve range of motion and prevent injury. Light foam
rolling fo Before the first exercise for each bodypart perform a
basic loadin
- Pyramid up in weight with 3-4 light sets, getting progressively
- Such a warm up is only required for Primary Exercises
- Forexample, if you wereworking up to 4 sets of 350 lbsfor 5 rep
could warm up as follows:
• Bar (45 lbs) x 15 reps
• 135 lbsx 5 reps
• 225 lbsx 4 reps
• 275 lbsx 3 reps
• 315 lbsx 2 reps
• Then begin working sets with 350 lbs for 5 reps
- On a %1RM basis, warm up pyramids can be structured like thi
• Bar (45 lbs) x 15 reps
• 40% lbs x 5 reps
• 50% lbs x 4 reps
• 60% lbs x 3 reps
JEFF NIPPARD’S - COMEBACK PROGRAM
• 70-75% lbs x 2 reps
• Begin working sets
- Note: Remember that such an extensive warm up is only requir
Exercises.
JEFF NIPPARD’S - COMEBACK PROGRAM

WARM-UP PROTOCOL
EXERCIS SETSREPS/TIME
LOW INTENSITY CARDIO N/A 5-10MIN PICK ANY MACHINE
E WHICH
135BPM
FOAM ROLLING/LACROSSE BALL N/A 2-3MIN FOAM ROLL LARGE
MUSC
OPTIONALLY USE A LAC
GROUPS: PEC
FRONT/BACK LEG SWING 2 12 1
SIDE/SIDE LEG SWING 2 12 1
STANDING GLUTE SQUEEZE 2 15 SQUEEZE YOUR GLUTES
SEC AS
PRONE TRAP RAISE 2 15 MIND MUSCLE
CONNECTION
CABLE EXTERNAL ROTATION 2 15 1
CABLE INTERNAL ROTATION 2 15 1
OVERHEAD SHRUG 2 15 LIGHT SQUEEZE ON
TRAPS

JEFF NIPPARD’S - COMEBACK PROGRAM

ULL/LEGS
GRA
 WEEK
1
JEFF NIPPARD’S PPL - COMEBACK PROGRAM
LEGS #1 Warm-up sets SET REP RPE/ 1 2
BACK SQUAT 3 2 5 50%
sTEP UP 1 2 6 6
LYING LEG CURL 1 2 10-12 7
STANDING CALF 1 3 12-15 7
Cable Crunch 0 2 12-15 7

PUSH #1 Warm-up sets SET REP RPE/ 1 2

BARBELL BENCH 3 2 5 50%
Machine Shoulder 1 2 8-10 6
Press
Cable Crossover 1 2 10-12 7
Dumbbell Skull Crusher 1 2 10-12 7
Egyptian Lateral Raise 1 2 10-12 7

PULL #1 Warm-up sets SET REP RPE/ 1 2

1-ARM LAT PULL IN 0 2 15-20 4
Pull Up 1 2 6-8 6
Chest Supported T-Bar 1 2 10-12 6
Rope Facepull 0 3 12-15 7
EZ Bar Bicep Curl 0 3 8-10 7

JEFF NIPPARD’S PPL - COMEBACK PROGRAM

LEGS #2 Warm-up sets SET REP RPE/ 1 2
DEADLIFT 3 2 4 50%

Leg Press 2 2 8 6
Swiss Ball Leg Curl 0 2 12-15 6
Leg Extension 0 2 10-12 7
Seated calf raise 1 2 15-20 7
Hanging Leg Raise 0 2 6-10 6
PUSH #2 Warm-up sets SET REP RPE/ 1 2
OVERHEAD PRESS 2 2 4 5
Incline Dumbbell Press 1 2 8-10 6
Dumbbell Lateral Raise 0 2 12-15 7
Tricep Pushdown 1 2 8-10 7
Push Up 0 1 RPE 5
ONLY
PULL #2 Warm-up sets SET REP RPE/ 1 2
LAT PULLDOWN 2 2 10-12 7
Seated Cable Row 1 2 12-15 7
Dumbbell Shrug 1 2 8-10 7
Reverse Pec Deck 0 2 12-15 7
Delts)
Hammer Curl 0 2 8-10 8

PUSH/PUL
PROG
 WEEK
2
JEFF NIPPARD’S PPL - COMEBACK PROGRAM
LEGS #1 Warm-up sets SET REP RPE/ 1 2
BACK SQUAT 3 2 5 60%
sTEP UP 1 2 6 7
LYING LEG CURL 1 2 10-12 8
STANDING CALF 1 3 12-15 8
Cable Crunch 0 2 12-15 8

PUSH #1 Warm-up sets SET REP RPE/ 1 2

BARBELL BENCH 3 2 5 60%
Machine Shoulder 1 2 8-10 7
Press
Cable Crossover 1 2 10-12 8
Dumbbell Skull Crusher 1 2 10-12 8
Egyptian Lateral Raise 1 2 10-12 8

PULL #1 Warm-up sets SET REP RPE/ 1 2

1-ARM LAT PULL IN 0 2 15-20 4
Pull Up 1 2 6-8 7
Chest Supported T-Bar 1 2 10-12 7
Rope Facepull 0 3 12-15 8
EZ Bar Bicep Curl 0 3 8-10 8

JEFF NIPPARD’S PPL - COMEBACK PROGRAM

LEGS #2 Warm-up sets SET REP RPE/ 1 2
DEADLIFT 3 2 4 60%

Leg Press 2 2 8 6
Swiss Ball Leg Curl 0 2 12-15 6
Leg Extension 0 2 10-12 8
Seated calf raise 1 2 15-20 7
Hanging Leg Raise 0 2 6-10 6
PUSH #2 Warm-up sets SET REP RPE/ 1 2
OVERHEAD PRESS 2 2 4 5
Incline Dumbbell Press 1 2 8-10 7
Dumbbell Lateral Raise 0 2 12-15 8
Tricep Pushdown 1 2 8-10 8
Push Up 0 1 RPE 5
ONLY
PULL #2 Warm-up sets SET REP RPE/ 1 2
LAT PULLDOWN 2 2 10-12 8
Seated Cable Row 1 2 12-15 8
Dumbbell Shrug 1 2 8-10 7
Reverse Pec Deck 0 2 12-15 8
Delts)
Hammer Curl 0 2 8-10 8

ULL/LEGS
GRA
 WEEK
3
JEFF NIPPARD’S PPL - COMEBACK PROGRAM
LEGS #1 Warm-up sets SET REP RPE/ 1 2
BACK SQUAT 3 3 4 65-70%
sTEP UP 1 3 6 7
LYING LEG CURL 1 3 10-12 8
STANDING CALF 1 3 12-15 8
Cable Crunch 0 3 12-15 8

PUSH #1 Warm-up sets SET REP RPE/ 1 2

BARBELL BENCH 3 3 4 65-70%
Machine Shoulder 1 3 8-10 7
Press
Cable Crossover 1 3 10-12 8
Dumbbell Skull Crusher 1 2 10-12 8
Egyptian Lateral Raise 1 2 10-12 8

PULL #1 Warm-up sets SET REP RPE/ 1 2

1-ARM LAT PULL IN 0 2 15-20 4
Pull Up 1 3 6-8 7
Chest Supported T-Bar 1 3 10-12 7
Rope Facepull 0 3 12-15 8
EZ Bar Bicep Curl 0 3 8-10 8

JEFF NIPPARD’S PPL - COMEBACK PROGRAM

LEGS #2 Warm-up sets SET REP RPE/ 1 2
DEADLIFT 3 3 3 65-70%

Leg Press 2 3 8 6
Swiss Ball Leg Curl 0 3 12-15 6
Leg Extension 0 2 10-12 8
Seated calf raise 1 3 15-20 7
Hanging Leg Raise 0 3 6-10 6
PUSH #2 Warm-up sets SET REP RPE/ 1 2
OVERHEAD PRESS 2 3 4 5
Incline Dumbbell Press 1 2 8-10 7
Dumbbell Lateral Raise 0 3 12-15 8
Tricep Pushdown 1 3 8-10 8
Push Up 0 1 RPE 5
ONLY
PULL #2 Warm-up sets SET REP RPE/ 1 2
LAT PULLDOWN 2 3 10-12 8
Seated Cable Row 1 3 12-15 8
Dumbbell Shrug 1 3 8-10 7
Reverse Pec Deck 0 3 12-15 8
Delts)
Hammer Curl 0 3 8-10 9

ULL/LEGS
GRA
 WEEK
4
JEFF NIPPARD’S PPL - COMEBACK PROGRAM
LEGS #1 Warm-up sets SET REP RPE/ 1 2
BACK SQUAT 3 3 5 67-72%
sTEP UP 1 3 6 8
LYING LEG CURL 1 3 10-12 8
STANDING CALF 1 3 12-15 8
Cable Crunch 0 3 12-15 8

PUSH #1 Warm-up sets SET REP RPE/ 1 2

BARBELL BENCH 3 3 5 67-72%
Machine Shoulder 1 3 8-10 8
Press
Cable Crossover 1 3 10-12 8
Dumbbell Skull Crusher 1 2 10-12 8
Egyptian Lateral Raise 1 2 10-12 8

PULL #1 Warm-up sets SET REP RPE/ 1 2

1-ARM LAT PULL IN 0 2 15-20 4
Pull Up 1 3 6-8 8
Chest Supported T-Bar 1 3 10-12 8
Rope Facepull 0 3 12-15 8
EZ Bar Bicep Curl 0 3 8-10 9

JEFF NIPPARD’S PPL - COMEBACK PROGRAM

LEGS #2 Warm-up sets SET REP RPE/ 1 2
DEADLIFT 3 3 4 67-72%

Leg Press 2 3 8 7
Swiss Ball Leg Curl 0 3 12-15 7
Leg Extension 0 2 10-12 9
Seated calf raise 1 3 15-20 8
Hanging Leg Raise 0 3 6-10 7
PUSH #2 Warm-up sets SET REP RPE/ 1 2
OVERHEAD PRESS 2 3 4 6
Incline Dumbbell Press 1 2 8-10 8
Dumbbell Lateral Raise 0 3 12-15 9
Tricep Pushdown 1 3 8-10 9
Push Up 0 1 RPE 5
ONLY
PULL #2 Warm-up sets SET REP RPE/ 1 2
LAT PULLDOWN 2 3 10-12 9
Seated Cable Row 1 3 12-15 9
Dumbbell Shrug 1 3 8-10 8
Reverse Pec Deck 0 3 12-15 9
Delts)
Hammer Curl 0 3 8-10 10

UPPER/LO
PROG
 WEEK
1
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PRO
LOWER #1 Warm-up sets SET REP RPE/ 1 2
BACK SQUAT 3 2 5 50%
sTEP UP 1 2 6 6
LYING LEG CURL 1 2 10-12 7
STANDING CALF 0 3 12-15 7
Dumbbell Shrug 1 2 8-10 7

CABLE CRUNCH 0 2 12-15 7

UPPER #1 Warm-up sets SET REP RPE/ 1 2
BARBELL BENCH 3 2 5 50%
Lat Pulldown 2 2 10-12 7
Cable Crossover 1 3 10-12 7
Seated Cable Row 1 2 12-15 7
Egyptian Lateral Raise 1 2 10-12 7

EZ Bar Bicep Curl 0 3 8-10 7

Dumbbell Skull Crusher 1 2 10-12 7
LOWER #2 Warm-up sets SET REP RPE/ 1 2
DEADLIFT 3 2 4 50%

Leg Press 2 2 8 6
Swiss Ball Leg Curl 0 2 12-15 6
Leg Extension 0 2 10-12 7
Seated calf raise 1 2 15-20 7

Hanging Leg Raise 0 2 6-10 6

JEFF NIPPARD’S UPPER/LOWER - COMEBACK PRO

UPPER #2 Warm-up sets SET REP RPE/ 1 2
PULL UP 1 2 6-8 6
Overhead Press 2 2 4 5
Chest Supported T-Bar 1 2 10-12 6
Incline Dumbbell Press 1 2 8-10 6
Rope Facepull 0 3 12-15 7

Hammer Curl 0 2 8-10 8

UPPER/LO
PROG
WEEK
2
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PRO
LOWER #1 Warm-up sets SET REP RPE/ 1 2
BACK SQUAT 3 2 5 60%
sTEP UP 1 2 6 7
LYING LEG CURL 1 2 10-12 8

STANDING CALF 0 3 12-15 8

Dumbbell Shrug 1 2 8-10 8

CABLE CRUNCH 0 2 12-15 8

UPPER #1 Warm-up sets SET REP RPE/ 1 2
BARBELL BENCH 3 2 5 60%
Lat Pulldown 2 2 10-12 7
Cable Crossover 1 3 10-12 8
Seated Cable Row 1 2 12-15 7
Egyptian Lateral Raise 1 2 10-12 8

EZ Bar Bicep Curl 0 3 8-10 8

Dumbbell Skull Crusher 1 2 10-12 8
LOWER #2 Warm-up sets SET REP RPE/ 1 2
DEADLIFT 3 2 4 60%

Leg Press 2 2 8 6
Swiss Ball Leg Curl 0 2 12-15 6
Leg Extension 0 2 10-12 8
Seated calf raise 1 2 15-20 7

Hanging Leg Raise 0 2 6-10 6

JEFF NIPPARD’S UPPER/LOWER - COMEBACK PRO

UPPER #2 Warm-up sets SET REP RPE/ 1 2
PULL UP 1 2 6-8 7
Overhead Press 2 2 4 5
Chest Supported T-Bar 1 2 10-12 7
Incline Dumbbell Press 1 2 8-10 7
Rope Facepull 0 3 12-15 8

Hammer Curl 0 2 8-10 8

UPPER/LO
PROG
WEEK
3
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PRO
LOWER #1 Warm-up sets SET REP RPE/ 1 2
BACK SQUAT 3 3 5 65-70%
sTEP UP 1 3 6 7
LYING LEG CURL 1 3 10-12 8
STANDING CALF 0 3 12-15 8
Dumbbell Shrug 1 3 8-10 8

CABLE CRUNCH 0 3 12-15 8

UPPER #1 Warm-up sets SET REP RPE/ 1 2
BARBELL BENCH 3 3 4 65-70%
Lat Pulldown 2 3 10-12 7
Cable Crossover 1 3 10-12 8
Seated Cable Row 1 3 12-15 7
Egyptian Lateral Raise 1 3 10-12 8

EZ Bar Bicep Curl 0 3 8-10 8

Dumbbell Skull Crusher 1 3 10-12 8
LOWER #2 Warm-up sets SET REP RPE/ 1 2
DEADLIFT 3 3 3 65-70%

Leg Press 2 3 8 6
Swiss Ball Leg Curl 0 3 12-15 6
Leg Extension 0 2 10-12 8
Seated calf raise 1 3 15-20 8

Hanging Leg Raise 0 3 6-10 6

JEFF NIPPARD’S UPPER/LOWER - COMEBACK PRO

UPPER #2 Warm-up sets SET REP RPE/ 1 2
PULL UP 1 3 6-8 7
Overhead Press 2 3 4 5
Chest Supported T-Bar 1 3 10-12 8
Incline Dumbbell Press 1 2 8-10 8
Rope Facepull 0 3 12-15 8

Hammer Curl 0 3 8-10 9

UPPER/LO
PROG
WEEK
4
JEFF NIPPARD’S UPPER/LOWER - COMEBACK PRO
LOWER #1 Warm-up sets SET REP RPE/ 1 2
BACK SQUAT 3 3 5 67-72%
sTEP UP 1 3 6 8
LYING LEG CURL 1 3 10-12 8
STANDING CALF 0 3 12-15 8
Dumbbell Shrug 1 3 8-10 8

CABLE CRUNCH 0 3 12-15 8

UPPER #1 Warm-up sets SET REP RPE/ 1 2
BARBELL BENCH 3 3 5 67-72%
Lat Pulldown 2 3 10-12 8
Cable Crossover 1 3 10-12 8
Seated Cable Row 1 3 12-15 8
Egyptian Lateral Raise 1 3 10-12 8

EZ Bar Bicep Curl 0 3 8-10 9

Dumbbell Skull Crusher 1 3 10-12 8
LOWER #2 Warm-up sets SET REP RPE/ 1 2
DEADLIFT 3 3 4 67-72%
Leg Press 2 3 8 7
Swiss Ball Leg Curl 0 3 12-15 7
Leg Extension 0 2 10-12 9
Seated calf raise 1 3 15-20 8

Hanging Leg Raise 0 3 6-10 7

JEFF NIPPARD’S UPPER/LOWER - COMEBACK PRO

UPPER #2 Warm-up sets SET REP RPE/ 1 2
PULL UP 1 3 6-8 8
Overhead Press 2 3 4 6
Chest Supported T-Bar 1 3 10-12 9
Incline Dumbbell Press 1 2 8-10 9
Rope Facepull 0 3 12-15 9

Hammer Curl 0 3 8-10 10

EXERCISE SUBTITUTIONS
• 1-Arm Lat Pull In: Lat pulldown

• Barbell Bench Press:Dumbbell press, machinechestpress,smith

• Cable Crossover: Pec deck

• Cable Crunch: Bodyweight crunch, V sit-up, bicycle crunch

• Chest-Supported T-Bar Row: Chest-supported row, cable singl

• Deadlift: Sumodeadlift
• Dumbbell Shrug: Barbell Shrug, smith machine shrug

• Dumbbell Skull Crusher: EZ bar skull crusher, floor press, pin

• Egyptian Lateral Raise: Dumbbell lateral raise, machine lateral

• EZ Bar Biceps Curl: Dumbbell biceps curl, cable curl

• Hammer Curl: EZ bar pronated curl, rope hammer curl

• Hanging Leg Raise: Captain’s chair crunch, reverse crunch

• Incline Dumbbell Press: Barbell incline press, deficit push-up

• Lat Pulldown: Pull-up, supinated pulldown

• Leg Extension: Sissy squat, goblet squat

• Leg Press: Goblet squat, walking lunge

• Lying Leg Curl: Seated leg curl, sliding leg curl

JEFF NIPPARD’S - COMEBACK PROGRAM
• Machine Shoulder Press: Seated dumbbell shoulder press
• Overhead Press: Seated barbell overhead press, dumbbell sho
• Push Up: Dumbbell floor press, machine chest press
• Reverse Pec Deck: Reverse cable flye, reverse dumbbell flye
• Rope Face Pull: Reverse dumbbell flye, reverse cable flye
• Seated Cable Row: Chest-supported T-bar row, machine row,
• Seated Calf Raise: Standing calf raise
• Squat:Hacksquat, smithmachine squat, legpress+ 15 repsofba
• Standing Calf Raise: Seated calf raise
• Step-Up: Walking lunge, single-leg press
• Swiss Ball Leg Curl: Sliding leg curl, seated leg curl, lying leg c
• Tricep Pushdown: Rope overhead triceps extension, dumbbell
JEFF NIPPARD’S - COMEBACK PROGRAM

EXERCISE VIDEOS
• 1-Arm Lat Pull In: https://www.youtube.com/watch?v=f2JDJV
• Barbell Bench Press: https://www.youtube.com/watch?v=vcBi
• Cable Crossover: https://www.youtube.com/watch?v=-EIhKM
• Cable Crunch: https://www.youtube.com/watch?v=ToJeyhydU
• Chest-Supported T-Bar Row: https://www.youtube.com/watch
• Deadlift: https://www.youtube.com/watch?v=VL5Ab0T07e4&
• Dumbbell Shrug: https://www.youtube.com/watch?v=cJRVVx
• Dumbbell Skull Crusher: https://www.youtube.com/watch?v=
• Egyptian Lateral Raise: https://youtu.be/SJqInYJcg5k?t=653
• EZ Bar Biceps Curl: https://www.youtube.com/watch?v=i1Yg
• Hammer Curl: https://www.youtube.com/watch?v=zC3nLlEvin
• Hanging Leg Raise: https://www.youtube.com/watch?v=hdng
• Incline Dumbbell Press: https://www.youtube.com/watch?v=0
• Lat Pulldown: https://www.youtube.com/watch?v=O94yEoGXt
• Leg Extension: https://www.youtube.com/watch?v=ljO4jkwv8
• Leg Press: https://www.youtube.com/watch?v=7H-KpNTYw_k
• LyingLeg Curl:https://www.youtube.com/watch?v=1Tq3QdYU
JEFF NIPPARD’S - COMEBACK PROGRAM
• Machine Shoulder Press: https://www.youtube.com/watch?v=
• Overhead Press: https://www.youtube.com/watch?v=_RlRDW
• Push Up: https://www.youtube.com/watch?v=IODxDxX7oi4
• Reverse Pec Deck: https://www.youtube.com/watch?v=qfc70k
• Rope Face Pull: https://www.youtube.com/watch?v=qfc70k40
• Seated Cable Row: https://www.youtube.com/watch?v=4mRy
• Seated Calf Raise: https://www.youtube.com/watch?v=-qsRtp
• Squat: https://www.youtube.com/watch?v=bEv6CCg2BC8&t
• StandingCalfRaise: https://www.youtube.com/watch?v=-qsRt
• Step-Up: https://www.youtube.com/watch?v=NcBM4Pl0ZU8
• Swiss Ball Leg Curl: https://youtu.be/WNB90xXLEOg?t=62
• Tricep Pushdown: https://www.youtube.com/watch?v=94DXw
JEFF NIPPARD’S - COMEBACK PROGRAM

lu
Equipped with this program, you now have an exact plan to get b
were before in the gym. After completing 2-4 weeks of this bridg
JEFF NIPPARD’S - COMEBACK PROGRAM
e Clientarethein- tellectual property of STRCNG Incorporated and a

f this document
ose, treat, cure, or preventanyhealthproblem- norisitintended to r
any matters regard-
atyourown risk. Jeff Nippard and/or STRCNG Incorporated will not

ugh his informative andentertaining Youtube channelwhichhasgath

in 2012 and as a
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NOTES
ELEVATES YOUR HEART RATE TO
100-
LE GROUPS: QUADS, LATS,
CALVES.
ROSSE BALL FOR SMALLER
MUSCLE S, DELTS, HAMSTRINGS
2 EACH LEG
2 EACH LEG
HARD AS POSSIBLE
WITH MID BACK
5 EACH SIDE
5 EACH SIDE
A T THE TOP OF EACH REP

13
3 NOTES LSRP
WORK ON MASTERING FORM: SIT BACK AND DOWN,
6 reps each leg, set the box just below knee height
Mind muscle connection with hamstrings
Pause at the bottom and top of each rep, use light weight
Round your back as you crunch your abs

3 NOTES LSRP
WORK ON MASTERING FORM: TOUCH THE BAR TO
Constant tension reps here, get a pump
Mind muscle connection with upper pecs
Keep elbows in place, arc DBs back slightly behind your
Pass cable between legs and lean away from the cable

3 NOTES LSRP
PRE-ACTIVATION WORK: JUST GET A PUMP IN YOUR
Use bodyweight or assistance as needed, full ROM
Drive elbows back and squeeze shoulder blades together
Pull rope to forehead, mind muscle connection with rear
Can use barbell or dumbbells, swing the bar out and up

3 NOTES LSRP
WORK ON MASTERING FORM: CHEST TALL AND PULL
THE SLACK OUT OF THE BAR
Light weight here, smooth reps
Keep your glutes squeezed as you do reps
Slow and controlled reps
Pause slightly at the bottom of each rep
 Avoid failure! Just get the abs engaged
3 NOTES LSRP
LIGHT WEIGHT! FOCUS ON PRESSING UP AND
Low 15-30 degree incline, mind muscle connection with
upper pecs
Raise the dumbbells "up and out"
Keep elbows in place, smooth and consistent reps
Focus on getting a chest pump, leave ~5+ reps in the tank

3 NOTES LSRP
MEDIUM-WIDE GRIP, STRETCH LATS AT THE TOP
Neutral grip, drive elbows down and in
Don't go heavy, lean slightly forward, squeeze upper
Mind muscle connection with rear delts

Grip the dumbbell in the middle of the handle, squeeze

hard!

L/LEGS
RAM
3 NOTES LSRP
WORK ON MASTERING FORM: SIT BACK AND DOWN,
6 reps each leg, set the box just below knee height
Mind muscle connection with hamstrings
Pause at the bottom and top of each rep, use light weight
Round your back as you crunch your abs

3 NOTES LSRP
WORK ON MASTERING FORM: TOUCH THE BAR TO
Constant tension reps here, get a pump
Mind muscle connection with upper pecs
Keep elbows in place, arc DBs back slightly behind your
Pass cable between legs and lean away from the cable

3 NOTES LSRP
PRE-ACTIVATION WORK: JUST GET A PUMP IN YOUR
Use bodyweight or assistance as needed, full ROM
Drive elbows back and squeeze shoulder blades together
Pull rope to forehead, mind muscle connection with rear
Can use barbell or dumbbells, swing the bar out and up

3 NOTES LSRP
WORK ON MASTERING FORM: CHEST TALL AND PULL
THE SLACK OUT OF THE BAR
Light weight here, smooth reps
Keep your glutes squeezed as you do reps
Slow and controlled reps
Pause slightly at the bottom of each rep
 Avoid failure! Just get the abs engaged
3 NOTES LSRP
LIGHT WEIGHT! FOCUS ON PRESSING UP AND
Low 15-30 degree incline, mind muscle connection with
upper pecs
Raise the dumbbells "up and out"
Keep elbows in place, smooth and consistent reps
Focus on getting a chest pump, leave ~5+ reps in the tank

3 NOTES LSRP
MEDIUM-WIDE GRIP, STRETCH LATS AT THE TOP
Neutral grip, drive elbows down and in
Don't go heavy, lean slightly forward, squeeze upper
Mind muscle connection with rear delts

Grip the dumbbell in the middle of the handle, squeeze

hard!
3 NOTES LSRP
WORK ON MASTERING FORM: SIT BACK AND DOWN,
6 reps each leg, set the box just below knee height
Mind muscle connection with hamstrings
Pause at the bottom and top of each rep, use light weight
Round your back as you crunch your abs

3 NOTES LSRP
WORK ON MASTERING FORM: TOUCH THE BAR TO
Constant tension reps here, get a pump
Mind muscle connection with upper pecs
Keep elbows in place, arc DBs back slightly behind your
Pass cable between legs and lean away from the cable

3 NOTES LSRP
PRE-ACTIVATION WORK: JUST GET A PUMP IN YOUR
Use bodyweight or assistance as needed, full ROM
Drive elbows back and squeeze shoulder blades together
Pull rope to forehead, mind muscle connection with rear
Can use barbell or dumbbells, swing the bar out and up

3 NOTES LSRP
WORK ON MASTERING FORM: CHEST TALL AND PULL
THE SLACK OUT OF THE BAR
Light weight here, smooth reps
Keep your glutes squeezed as you do reps
Slow and controlled reps
Pause slightly at the bottom of each rep
 Avoid failure! Just get the abs engaged
3 NOTES LSRP
LIGHT WEIGHT! FOCUS ON PRESSING UP AND
Low 15-30 degree incline, mind muscle connection with
upper pecs
Raise the dumbbells "up and out"
Keep elbows in place, smooth and consistent reps
Focus on getting a chest pump, leave ~5+ reps in the tank

3 NOTES LSRP
MEDIUM-WIDE GRIP, STRETCH LATS AT THE TOP
Neutral grip, drive elbows down and in
Don't go heavy, lean slightly forward, squeeze upper
Mind muscle connection with rear delts

Grip the dumbbell in the middle of the handle, squeeze

hard!
3 NOTES LSRP
WORK ON MASTERING FORM: SIT BACK AND DOWN,
6 reps each leg, set the box just below knee height
Mind muscle connection with hamstrings
Pause at the bottom and top of each rep, use light weight
Round your back as you crunch your abs

3 NOTES LSRP
WORK ON MASTERING FORM: TOUCH THE BAR TO
Constant tension reps here, get a pump
Mind muscle connection with upper pecs
Keep elbows in place, arc DBs back slightly behind your
Pass cable between legs and lean away from the cable

3 NOTES LSRP
PRE-ACTIVATION WORK: JUST GET A PUMP IN YOUR
Use bodyweight or assistance as needed, full ROM
Drive elbows back and squeeze shoulder blades together
Pull rope to forehead, mind muscle connection with rear
Can use barbell or dumbbells, swing the bar out and up

3 NOTES LSRP
WORK ON MASTERING FORM: CHEST TALL AND PULL
THE SLACK OUT OF THE BAR
Light weight here, smooth reps
Keep your glutes squeezed as you do reps
Slow and controlled reps
Pause slightly at the bottom of each rep
 Avoid failure! Just get the abs engaged
3 NOTES LSRP
LIGHT WEIGHT! FOCUS ON PRESSING UP AND
Low 15-30 degree incline, mind muscle connection with
upper pecs
Raise the dumbbells "up and out"
Keep elbows in place, smooth and consistent reps
Focus on getting a chest pump, leave ~5+ reps in the tank

3 NOTES LSRP
MEDIUM-WIDE GRIP, STRETCH LATS AT THE TOP
Neutral grip, drive elbows down and in
Don't go heavy, lean slightly forward, squeeze upper
Mind muscle connection with rear delts

Grip the dumbbell in the middle of the handle, squeeze

hard!

WER
RAM
GRAM
3 NOTES LSRP
WORK ON MASTERING FORM: SIT BACK AND DOWN,
6 reps each leg, set the box just below knee height
Mind muscle connection with hamstrings
Pause at the bottom and top of each rep, use light weight
Don’t go heavy, lean slightly forward, squeeze upper
traps
Round your back as you crunch your abs
3 NOTES LSRP
WORK ON MASTERING FORM: TOUCH THE BAR TO
Medium-wide grip, stretch lats at the top
Mind muscle connection with upper pecs
Neutral grip, drive elbows down and in
Pass cable between legs and lean away from the cable

Can use barbell or dumbbells, swing the bar out and up

Keep elbows in place, arc DBs back slightly behind your
3 NOTES LSRP
WORK ON MASTERING FORM: CHEST TALL AND PULL
THE SLACK OUT OF THE BAR
Light weight here, smooth reps
Keep your glutes squeezed as you do reps
Slow and controlled reps
Pause slightly at the bottom of each rep

Avoid failure! Just get the abs engaged

GRAM
3 NOTES LSRP
USE BODYWEIGHT OR ASSISTANCE AS NEEDED, FULL
Light weight! Focus on pressing up and slightly back
overhead
 Drive elbows back and squeeze shoulder blades together
Low 15-30 degree incline, mind muscle connection with
Pull rope to forehead, mind muscle connection with rear
delts
Grip the dumbbell in the middle of the handle, squeeze

WER
RAM
GRAM
3 NOTES LSRP
WORK ON MASTERING FORM: SIT BACK AND DOWN,
6 reps each leg, set the box just below knee height
Mind muscle connection with hamstrings
 Pause at the bottom and top of each rep, use light weight
Don’t go heavy, lean slightly forward, squeeze upper
traps
Round your back as you crunch your abs
3 NOTES LSRP
WORK ON MASTERING FORM: TOUCH THE BAR TO
Medium-wide grip, stretch lats at the top
Mind muscle connection with upper pecs
Neutral grip, drive elbows down and in
Pass cable between legs and lean away from the cable

Can use barbell or dumbbells, swing the bar out and up

Keep elbows in place, arc DBs back slightly behind your
3 NOTES LSRP
WORK ON MASTERING FORM: CHEST TALL AND PULL
THE SLACK OUT OF THE BAR
Light weight here, smooth reps
Keep your glutes squeezed as you do reps
Slow and controlled reps
Pause slightly at the bottom of each rep

Avoid failure! Just get the abs engaged

GRAM
3 NOTES LSRP
USE BODYWEIGHT OR ASSISTANCE AS NEEDED, FULL
Light weight! Focus on pressing up and slightly back
overhead
Drive elbows back and squeeze shoulder blades together
Low 15-30 degree incline, mind muscle connection with
Pull rope to forehead, mind muscle connection with rear
delts
Grip the dumbbell in the middle of the handle, squeeze
 WER
RAM
GRAM
3 NOTES LSRP
WORK ON MASTERING FORM: SIT BACK AND DOWN,
6 reps each leg, set the box just below knee height
Mind muscle connection with hamstrings
Pause at the bottom and top of each rep, use light weight
Don’t go heavy, lean slightly forward, squeeze upper
traps
Round your back as you crunch your abs
3 NOTES LSRP
WORK ON MASTERING FORM: TOUCH THE BAR TO
 Medium-wide grip, stretch lats at the top
Mind muscle connection with upper pecs
Neutral grip, drive elbows down and in
Pass cable between legs and lean away from the cable

Can use barbell or dumbbells, swing the bar out and up

Keep elbows in place, arc DBs back slightly behind your
3 NOTES LSRP
WORK ON MASTERING FORM: CHEST TALL AND PULL
THE SLACK OUT OF THE BAR
Light weight here, smooth reps
Keep your glutes squeezed as you do reps
Slow and controlled reps
Pause slightly at the bottom of each rep

Avoid failure! Just get the abs engaged

GRAM
3 NOTES LSRP
USE BODYWEIGHT OR ASSISTANCE AS NEEDED, FULL
Light weight! Focus on pressing up and slightly back
overhead
Drive elbows back and squeeze shoulder blades together
Low 15-30 degree incline, mind muscle connection with
Pull rope to forehead, mind muscle connection with rear
delts
Grip the dumbbell in the middle of the handle, squeeze

WER
RAM
GRAM
3 NOTES LSRP
WORK ON MASTERING FORM: SIT BACK AND DOWN,
6 reps each leg, set the box just below knee height
Mind muscle connection with hamstrings
Pause at the bottom and top of each rep, use light weight
Don’t go heavy, lean slightly forward, squeeze upper
traps
Round your back as you crunch your abs
3 NOTES LSRP
WORK ON MASTERING FORM: TOUCH THE BAR TO
Medium-wide grip, stretch lats at the top
Mind muscle connection with upper pecs
Neutral grip, drive elbows down and in
Pass cable between legs and lean away from the cable

Can use barbell or dumbbells, swing the bar out and up

Keep elbows in place, arc DBs back slightly behind your
3 NOTES LSRP
WORK ON MASTERING FORM: CHEST TALL AND PULL
THE SLACK OUT OF THE BAR
 Light weight here, smooth reps
Keep your glutes squeezed as you do reps
Slow and controlled reps
Pause slightly at the bottom of each rep

Avoid failure! Just get the abs engaged

GRAM
3 NOTES LSRP
USE BODYWEIGHT OR ASSISTANCE AS NEEDED, FULL
Light weight! Focus on pressing up and slightly back
overhead
Drive elbows back and squeeze shoulder blades together
Low 15-30 degree incline, mind muscle connection with
Pull rope to forehead, mind muscle connection with rear
delts
Grip the dumbbell in the middle of the handle, squeeze

machine bench press

e-arm row
press, JM press

raise

38

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dumbbell row

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ck!
ack to where you
e, new results are just aroundthecorner.Pleaseknow I’ll be hereche
42
re not to be copied, sold, published, posted, or redistributed eithe

eplace the advice of a physician.

assume anyliability for any direct or indirect losses or damages th

eredafan-base of over 1 million subscribers, Jeffaimstosharethekn

nch pressanda 518 lbdeadlift with an all time best Wilks score of 4

i and men’s bodybuilding national and provincial champions, prof

m pleaseseethis blog article(link).

nning one of my other programs.

the same time (body recomposition). If you’rewonderinghowto se

ight or reps)
and reduces risk of injury. Your circadian rhythm will largely dete

ghthemotions.”Thegoalisto always be very mindful about what mu

WEEK1:DAYS1-3

WEEK1:DAYS4-6
WEEK2:DAYS1-3

WEEK 2: DAYS 4-6

WEEK3:DAYS1-3

WEEK 3: DAYS 4-6

WEEK4:DAYS1-3

WEEK 4: DAYS 4-6

WEEK1:DAYS1-3

WEEK1:DAY4
WEEK2:DAYS1-3
WEEK2: DAY4
WEEK3:DAYS1-3
WEEK3: DAY4
WEEK4:DAYS1-3
WEEK4: DAY4
eringforyoueverystep of the way! Let’s get after it!
rinpart or infullwithout my written consent. Allviola-

at may result including, but not limited to, economic loss,

owledge he has gathered through university educationandfield exp

46.

essional natural bodybuilders andnationally and IPF Worlds qualifie

tupyournutrition toaccomplish exactlythat,myUltimate Guide to Bo
rmine your core body temperature, meaning it varies throughout t

scles are contracting and what movement that

erience withothers whoarepassionate about thescience

d raw powerlifters. He has presented seminars on Block Periodiza

dy Recomposition (link) covers everything you need to know from
he day.Whenyou wake up, yourcoretemperature isatitslowest andi
tion, concurrenttrainingandnutrition andtrainingfornatural bodybui
setting up calories and macros, nutrient timing, sample meal plan
tincreasesthroughout the day. Thereseemsto be a“sweetspot” for
lding inacademic settings including the 2014 Online Fitness Summ
s, a full supplements list and even a full chapter on managing sle
core body temperature in terms of safety and performance, so try
it, Lehman College and the University
ep and stress. Because you downloaded this bridge program, I’d li
not to train too hot or too cold. Generally speaking, breaking a lig
ke to offer you a special 20% discount code for the nutrition manu
ht sweat through some form of cardio activity/ machine is a good
al:
idea before jumping into any heavy lifting. Doing at least 5-10 mi
nutes of low-moderate intensity cardio is especially prudent if you
train early in the