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DISCLAIMER All documents included or exchanged between Jeff Nippardandthe tions will be prosecuted to the fullest extent of the law.

Jeff Nippard isnot a doctor or registered dietitian. The contents of 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 a injury, illness or death. JEFF NIPPARD’S - COMEBACK PROGRAM

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

He earned the title of Mr. Junior Canada for natural bodybuilding powerlifter, Jeffheldthe Canadian nationalrecordforthe bench pres 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 exercisescience JEFF NIPPARD’S - COMEBACK PROGRAM Jeff currently lives in Kelowna, Canada where he is producing info 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 work 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 hom 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” yourlastsetactu meansyouhad 0 repsinthetank. 9 meansyouhad 1 repinthe tank. PROGRESSIVE OVERLOAD: The gradual increase of stress placed upo 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.Measure %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 performe determine maxstrength PRIMARY EXERCISE: Main heavy compound movements that involve mass (For Example: squats, bench presses and deadlifts) SECONDARY EXERCISE: Compound exercises which involve less mus Example: cablerows, lunges, hip thrusts, military presses, pull-up TERTIARYEXERCISE: Isolationmovementsinvolvingonlyone joint 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 is morning. Warm-upsmayalsoserveasa way to increasemuscleactivation. Dyn up drills (active stretches that take joints through arange of moti contraction iscreating. Lastly,foamrollinghas been shown to reduce DOMS(delayed onset 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 h - 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 this • 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 EXERCISE

SETS REPS/TIME

LOW INTENSITY CARDIO

N/A

5-10MIN

FOAM ROLLING/LACROSSE BALL

N/A

2-3MIN

PICK ANY MACHINE WHICH 135BPM

FRONT/BACK LEG SWING

2

12

FOAM ROLL LARGE MUSC OPTIONALLY USE A LAC GROUPS: PEC 1

SIDE/SIDE LEG SWING

2

12

1

STANDING GLUTE SQUEEZE

2

15 SEC

SQUEEZE YOUR GLUTES AS H

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 A

JEFF NIPPARD’S - COMEBACK PROGRAM

PULL/LEGS

GRAM

WEEK

1

JEFF NIPPARD’S PPL - COMEBACK PROGRAM LEGS #1 BACK SQUAT

Warm-up sets 3

SET REP RPE/ S 2 S 5 %1RM 50%

1

2

6

6

LYING LEG CURL

1

2

10-12

7

STANDING CALF RAISE Cable Crunch

1

3

12-15

7

0

2

12-15

7

sTEP UP

PUSH #1

Warm-up sets

BARBELL BENCH PRESS Machine Shoulder Press Cable Crossover

3

SET REP RPE/ S 2 S 5 %1RM 50%

1

2

8-10

6

1

2

10-12

7

Dumbbell Skull Crusher

1

2

10-12

7

Egyptian Lateral Raise

1

2

10-12

7

PULL #1 1-ARM LAT PULL IN

Warm-up sets 0

SET REP RPE/ S 2 15-20 S %1RM 4

Pull Up

1

2

6-8

6

Chest Supported T-Bar Row Rope Facepull

1

2

10-12

6

0

3

12-15

7

EZ Bar Bicep Curl

0

3

8-10

7

1

2

1

2

1

2

JEFF NIPPARD’S PPL - COMEBACK PROGRAM LEGS #2 DEADLIFT

Warm-up sets 3

SET REP RPE/ S 2 S 4 %1RM 50%

Leg Press

2

2

8

6

Swiss Ball Leg Curl

0

2

12-15

6

Leg Extension

0

2

10-12

7

1

2

Seated calf raise

1

2

15-20

7

Hanging Leg Raise

0

2

6-10

6

PUSH #2

Warm-up sets

SET REP RPE/ S 2 S 4 %1RM 5

OVERHEAD PRESS

2

Incline Dumbbell Press

1

2

8-10

6

Dumbbell Lateral Raise

0

2

12-15

7

Tricep Pushdown

1

2

8-10

7

0

1

RPE ONLY

5

Push Up

PULL #2

Warm-up sets

SET REP RPE/ S 2 10-12 S %1RM 7

LAT PULLDOWN

2

Seated Cable Row

1

2

12-15

7

Dumbbell Shrug

1

2

8-10

7

Reverse Pec Deck Delts) Hammer Curl

0

2

12-15

7

0

2

8-10

8

1

2

1

2

PUSH/PUL

PROGR

WEEK

2

JEFF NIPPARD’S PPL - COMEBACK PROGRAM LEGS #1 BACK SQUAT

Warm-up sets 3

SET REP RPE/ S 2 S 5 %1RM 60%

1

2

6

7

LYING LEG CURL

1

2

10-12

8

STANDING CALF RAISE Cable Crunch

1

3

12-15

8

0

2

12-15

8

sTEP UP

PUSH #1

Warm-up sets

BARBELL BENCH PRESS Machine Shoulder Press Cable Crossover

3

SET REP RPE/ S 2 S 5 %1RM 60%

1

2

8-10

7

1

2

10-12

8

Dumbbell Skull Crusher

1

2

10-12

8

Egyptian Lateral Raise

1

2

10-12

8

PULL #1 1-ARM LAT PULL IN

Warm-up sets 0

SET REP RPE/ S 2 15-20 S %1RM 4

Pull Up

1

2

6-8

7

Chest Supported T-Bar Row Rope Facepull

1

2

10-12

7

0

3

12-15

8

EZ Bar Bicep Curl

0

3

8-10

8

1

2

1

2

1

2

JEFF NIPPARD’S PPL - COMEBACK PROGRAM LEGS #2 DEADLIFT

Warm-up sets 3

SET REP RPE/ S 2 S 4 %1RM 60%

Leg Press

2

2

8

6

Swiss Ball Leg Curl

0

2

12-15

6

Leg Extension

0

2

10-12

8

1

2

Seated calf raise

1

2

15-20

7

Hanging Leg Raise

0

2

6-10

6

PUSH #2

Warm-up sets

SET REP RPE/ S 2 S 4 %1RM 5

OVERHEAD PRESS

2

Incline Dumbbell Press

1

2

8-10

7

Dumbbell Lateral Raise

0

2

12-15

8

Tricep Pushdown

1

2

8-10

8

0

1

RPE ONLY

5

Push Up

PULL #2

Warm-up sets

SET REP RPE/ S 2 10-12 S %1RM 8

LAT PULLDOWN

2

Seated Cable Row

1

2

12-15

8

Dumbbell Shrug

1

2

8-10

7

Reverse Pec Deck Delts) Hammer Curl

0

2

12-15

8

0

2

8-10

8

1

2

1

2

PULL/LEGS

GRAM

WEEK

3

JEFF NIPPARD’S PPL - COMEBACK PROGRAM LEGS #1 BACK SQUAT

Warm-up sets 3

SET REP RPE/ S 3 S 4 %1RM 65-70%

1

3

6

7

LYING LEG CURL

1

3

10-12

8

STANDING CALF RAISE Cable Crunch

1

3

12-15

8

0

3

12-15

8

sTEP UP

PUSH #1

Warm-up sets

BARBELL BENCH PRESS Machine Shoulder Press Cable Crossover

3

SET REP RPE/ S 3 S 4 %1RM 65-70%

1

3

8-10

7

1

3

10-12

8

Dumbbell Skull Crusher

1

2

10-12

8

Egyptian Lateral Raise

1

2

10-12

8

PULL #1 1-ARM LAT PULL IN

Warm-up sets 0

SET REP RPE/ S 2 15-20 S %1RM 4

Pull Up

1

3

6-8

7

Chest Supported T-Bar Row Rope Facepull

1

3

10-12

7

0

3

12-15

8

EZ Bar Bicep Curl

0

3

8-10

8

1

2

1

2

1

2

JEFF NIPPARD’S PPL - COMEBACK PROGRAM LEGS #2 DEADLIFT

Warm-up sets 3

SET REP RPE/ S 3 S 3 %1RM 65-70%

Leg Press

2

3

8

6

Swiss Ball Leg Curl

0

3

12-15

6

Leg Extension

0

2

10-12

8

1

2

Seated calf raise

1

3

15-20

7

Hanging Leg Raise

0

3

6-10

6

PUSH #2

Warm-up sets

SET REP RPE/ S 3 S 4 %1RM 5

OVERHEAD PRESS

2

Incline Dumbbell Press

1

2

8-10

7

Dumbbell Lateral Raise

0

3

12-15

8

Tricep Pushdown

1

3

8-10

8

0

1

RPE ONLY

5

Push Up

PULL #2

Warm-up sets

SET REP RPE/ S 3 10-12 S %1RM 8

LAT PULLDOWN

2

Seated Cable Row

1

3

12-15

8

Dumbbell Shrug

1

3

8-10

7

Reverse Pec Deck Delts) Hammer Curl

0

3

12-15

8

0

3

8-10

9

1

2

1

2

PULL/LEGS

GRAM

WEEK

4

JEFF NIPPARD’S PPL - COMEBACK PROGRAM LEGS #1 BACK SQUAT

Warm-up sets 3

SET REP RPE/ S 3 S 5 %1RM 67-72%

1

3

6

8

LYING LEG CURL

1

3

10-12

8

STANDING CALF RAISE Cable Crunch

1

3

12-15

8

0

3

12-15

8

sTEP UP

PUSH #1

Warm-up sets

BARBELL BENCH PRESS Machine Shoulder Press Cable Crossover

3

SET REP RPE/ S 3 S 5 %1RM 67-72%

1

3

8-10

8

1

3

10-12

8

Dumbbell Skull Crusher

1

2

10-12

8

Egyptian Lateral Raise

1

2

10-12

8

PULL #1 1-ARM LAT PULL IN

Warm-up sets 0

SET REP RPE/ S 2 15-20 S %1RM 4

Pull Up

1

3

6-8

8

Chest Supported T-Bar Row Rope Facepull

1

3

10-12

8

0

3

12-15

8

EZ Bar Bicep Curl

0

3

8-10

9

1

2

1

2

1

2

JEFF NIPPARD’S PPL - COMEBACK PROGRAM LEGS #2 DEADLIFT

Warm-up sets 3

SET REP RPE/ S 3 S 4 %1RM 67-72%

Leg Press

2

3

8

7

Swiss Ball Leg Curl

0

3

12-15

7

Leg Extension

0

2

10-12

9

1

2

Seated calf raise

1

3

15-20

8

Hanging Leg Raise

0

3

6-10

7

PUSH #2

Warm-up sets

SET REP RPE/ S 3 S 4 %1RM 6

OVERHEAD PRESS

2

Incline Dumbbell Press

1

2

8-10

8

Dumbbell Lateral Raise

0

3

12-15

9

Tricep Pushdown

1

3

8-10

9

0

1

RPE ONLY

5

Push Up

PULL #2

Warm-up sets

SET REP RPE/ S 3 10-12 S %1RM 9

LAT PULLDOWN

2

Seated Cable Row

1

3

12-15

9

Dumbbell Shrug

1

3

8-10

8

Reverse Pec Deck Delts) Hammer Curl

0

3

12-15

9

0

3

8-10

1

2

1

2

10

UPPER/LO

PROGR

WEEK

1

JEFF NIPPARD’S UPPER/LOWER - COMEBACK PROG LOWER #1 BACK SQUAT

Warm-up sets 3

SET REP RPE/ S 2 S 5 %1RM 50%

1

2

6

6

LYING LEG CURL

1

2

10-12

7

STANDING CALF RAISE Dumbbell Shrug

0

3

12-15

7

1

2

8-10

7

CABLE CRUNCH

0

2

12-15

7

sTEP UP

UPPER #1

Warm-up sets

SET REP RPE/ S 2 S 5 %1RM 50%

BARBELL BENCH PRESS Lat Pulldown

3 2

2

10-12

7

Cable Crossover

1

3

10-12

7

Seated Cable Row
...