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1
A 7-WEEK PROGRAM
THE
COME
BACK
MANUAL
— A 7-WEEK PROGRAM —
If you’ve been out of the gym for a significant
period of time because you’ve been injured,
lost a lot of weight, or just haven’t had time, this
will help you get back into strength training.
MATT R. WENNING
M.S. Sports Biomechanics
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2
TABLE OF CONTENTS
Program Overview
04
My Personal Experience
07
Recommended Weekly Schedule
09
Equipment List
10
Before You Start
11
Frequently Asked Questions (FAQs)
12
Rated Perceived Exertion (RPE) Scale
14
Proven Results!
15
Listen to What People Think About Matt Wenning’s Exercise Plans
16
Week 1: Meso 1 // Strength
18
Week 2: Meso 1 // Strength
33
Week 3: Meso 1 // Strength
X
Week 4: Meso 2 // Deload Accessory Volume
X
Week 5: Meso 2
X
Week 6: Meso 2
X
Week 7: Meso 2
X
What Programs Should You Try Next?
36
Unlock the Power of the Exclusive Wenning Strength Membership Site
42
Recommended Resources
43
Conclusion
44
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3
A DV ERTISEM ENT
ATP LAB
It takes more than workouts to build big muscles. Are
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Get the highest quality supplements with the finest
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5
RECOMMENDED WEEKLY SCHEDULE
Monday
DAY 1
MAX EFFORT LOWER
TUESDAY
DAY 2
MAX EFFORT UPPER
wednesday
DAY 3
RECOVERY
thursday
DAY 4
DYNAMIC LOWER
friday
DAY 5
DYNAMIC UPPER
SATURDAY
DAY 6
OFF
SundaY
DAY 7
GPP // RESTORATION
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9
RATED PERCEIVED EXERTION (RPE) SCALE
We touched on this briefly in the FAQ
section, but the information below is a
deeper dive…
The RPE (Rating of Perceived Exertion)
scale serves as a tool to gauge the
intensity of your physical activity.
This scale spans from 0 to 10, with
corresponding descriptions to help you
assess how easy or demanding an activity
feels.
For instance, a rating of 0 represents a state
of complete rest, akin to sitting in a chair,
while 10 signifies an extremely strenuous
effort, akin to the exhaustion experienced at
the end of an intense exercise stress test or
after a particularly challenging activity.
10
Very, Very Heavy
9
8
7
Very Heavy
6
5
Heavy
Here’s a breakdown of the RPE scale:
•
•
•
•
•
•
•
•
•
•
•
•
0 - Nothing at all
0.5 - Just noticeable
1 - Very light
2 - Light
3 - Moderate
4 - Somewhat heavy
5 - Heavy
6
7 - Very heavy
8
9
10 - Very, very heavy
In most cases, it’s advisable to aim for an exercise
intensity level that falls between 4 and 6 on the RPE scale.
When using this rating system, consider factors such as
your breathing rate, the fatigue in your legs, and your overall
sense of tiredness.
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4
Somewhat Heavy
3
Moderate
2
Light
1
Very Light
0.5
Just Noticeable
0
Nothing at all
14
PROVEN RESULTS!
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LI STEN TO WH AT PEO PL E T HINK A B OUT
MATT WENNING’S EXERCISE PLANS
Stone Cold Shares his Experience
w i t h M a t t We n n i n g a s H i s
Online Coach
M a r l ey Pa r r i s h S h a re s H ow M at t
We n n i n g ’ s Wo r k o u t P l a n H e l p s H e r
L i f t M o r e We i g h t T h a n E v e r B e f o r e
Don Saladino Discusses Matt
We n n i n g ’ s E x e r c i s e P l a n
R o b M a y z e r Te l l s U s A b o u t H i s 1 2
Ye a r s o f Tr a i n i n g w i t h M a t t We n n i n g
Gunnar Peterson Shares Thoughts
o n M a t t We n n i n g ’ s Wo r k o u t P l a n s
H o w M a t t We n n i n g H e l p e d K a r e n
Get Healthier
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16
WORKOUTS
Now that we’ve gone over a lot of important information, it’s
time to start the workouts. Remember to approach each
exercise with care, focusing on proper form.
While workouts may lead to soreness, they should never
cause sharp pain. There’s a difference. If something doesn’t
feel right, stop. However, we think we have you well-covered.
And with that, let’s hit it:
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[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
DAY 1
Max effort lower
DYNAMIC MOBILITY
\
TIME:
10 min
\
ADDITIONAL GUIDELINES:
Fo c u s o n yo u r l owe r b a c k a n d h a m s t r i n g s.
WENNING WARMUP CIRCUIT (NO REST)
glute bridges
\
SETS & REPS:
\
3x20
\
RPE:
4
ADDITIONAL GUIDELINES:
Pe r fo r m t h i s exe rc i s e by o n l y u s i n g yo u r b o d y we i g h t .
Light Hamstring
C u r l s w/ a B a n d
\
SETS & REPS:
3x20
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\
RPE:
4
18
[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
Main Lift:
B a r b e l l S q u at s
\
SETS & REPS:
10x10
\
\
RPE:
Wo r k i n g U p
To A 7 R P E
ADDITIONAL GUIDELINES:
E m p l oy a we i g ht l i f t i n g b e l t exc l u s i ve l y ( avo i d b ox wo r k ) a n d p r i o r i t i z e t h e d eve l o p m e n t o f reve rs a l s t re n g t h .
I m p l e m e nt a o n e - s e c o n d p au s e, o n e i n c h a b ove p a ra l l e l , o n t h e u pwa rd p h a s e o f t h e l i f t
( t h i s t e c h n i q u e p re s e n t s a r i g o ro u s c h a l l e n g e ) .
M a i nt a i n re l at i ve l y b r i ef re s t i nt e r va l s, ra n g i n g fro m 8 0 t o 1 0 0 s e c o n d s .
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[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
NOTE: Once the main lift is concluded, transition into a series of accessory exercises
arranged in circuits to amplify the onset of muscle fatigue.
ACCESSORIES:
Trap Bar Shrugs
\
SETS & REPS:
\
3x8
( 3 - 3 Te m p o )
d e c l i n e s i t- u p s
\
SETS & REPS:
8
\
2x10
( 2 - 2 Te m p o )
\
RPE:
RPE:
6
ADDITIONAL GUIDELINES:
U s e a m o d e rat e we i g h t d u m b b e l l ; m a i n t a i n a s t ra i g h t b a c k .
Sled Drags
\
SETS & REPS:
6x100
\
\
RPE:
7
ADDITIONAL GUIDELINES:
Ta ke l a rg e s t r i d e s w h i l e m a i nt a i n i n g p ro p e r fo r m .
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[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
DAY 2 Max effort UPPER
DB Internal
E x t e r n a l R o tat i o n
\
TIME:
\
RPE:
X
10 min
WENNING WARMUP CIRCUIT (NO REST)
N ot e : Ke e p i n m i n d t h at t h e i n i t i a l exe rc i s e s a re m e a n t t o b e l i g h t a n d i n t ro d u c t o r y.
r e a r d e lt r o w s
\
SETS & REPS:
\
3x25
tricep pushdowns
\
SETS & REPS:
4
\
3x25
\
RPE:
RPE:
4
ADDITIONAL GUIDELINES:
U t i l i z e a ro p e h a n d l e.
l at p u l l d o w n
\
SETS & REPS:
3x25
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\
RPE:
4
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[ WEEK 1 - MESO 1 ]
STRENGTH CYCLE - WEEKS 1-6
MAIN LIFT:
bench press
\
SETS & REPS:
8x10
\
\
RPE:
8
Burnout Set
1x10 (Wide Grip
// 7 0 % o f t h e
we i g ht yo u
ac h i eve d d u r i n g
y o u r 1 0 R M //
3 - 1 - 3 Te m p o )
\
Burnout Set
1x10 (Narrow
G r i p // 7 0 %
of the weight
yo u ac h i eve d
d u r i n g yo u r
1 0 R M // 3 - 1 - 3
Te m p o )
\
ADDITIONAL GUIDELINES:
G ra d u a l l y b u i l d u p t o a c h a l l e n g i n g 1 0 - re p m a x ( 1 0 R M ) ove r t h e c o u rs e o f 8 s et s , c u l m i n at i n g i n yo u r p e a k p e r fo r m a n c e
s et .
D u r i n g t h e a s c e nt t o yo u r 1 0 R M , m a i nt a i n a c o n s i s t e n t 1 0 - re p c o u n t fo r e a c h s et . O n c e yo u ’ ve d et e r m i n e d yo u r 1 0 R M
we i g ht , t ra n s i t i o n i nt o t wo b u r n o u t s et s : o n e w i t h a w i d e r g r i p a n d a n ot h e r w i t h a n a r rowe r g r i p. T h e s e b u r n o u t s et s
s h o u l d b e p e r fo r m e d w i t h 7 0 % of t h e we i g ht yo u a c h i eve d d u r i n g yo u r 1 0 R M , a d h e r i n g t o a c o n t ro l l e d 3 - 1 - 3 t e m p o
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[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
ACCESSORIES (CIRCUIT)
Hammer Strength
Rows
\
\
SETS + REPS:
\
3x1min
RPE:
6
ADDITIONAL GUIDELINES:
G ra d u a l l y i n c re a s e t h e we i g ht w i t h e a c h s u c c e s s i ve s et , e n s u r i n g a s t e a d y p ro g re s s i o n .
Ad d i t i o n a l l y, i n c o r p o rat e a d e l i b e rat e 2 - s e c o n d s q u e e z e at t h e p i n n a c l e o f e a c h re p et i t i o n .
Incline DB Tricep
Extensions
\
\
SETS + REPS:
\
3x45sec
each arm
RPE:
6
ADDITIONAL GUIDELINES:
Pe r fo r m t h i s exe rc i s e o n e a r m at a t i m e, u s i n g a 3 0 - s e c o n d h a m m e r g r i p fo r e a c h a r m .
Bicep Machine
\
SETS + REPS:
3x1min
(3-3 tempo)
\
\
RPE:
6
ADDITIONAL GUIDELINES:
S e l e c t a we i g ht t h at i s b ot h m a n a g e a b l e a n d a p p ro p r i at e fo r yo u r f i t n e s s l eve l .
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[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
DAY 3 massage /
foam roller
\
RECOVERY
\
TIME:
10-20 min
ADDITIONAL GUIDELINES:
E n g a g e i n a 5 - 2 0 m i n u t e fo a m ro l l i n g ro u t i n e, b e g i n n i n g by a d d re s s i n g yo u r b a c k m u s c l e s , t h e n p ro c e e d i n g t o t a rg et
yo u r u p p e r b a c k , l owe r b a c k , a n d f i n a l l y t ra n s i t i o n i n g t o yo u r l owe r ex t re m i t i e s . C o n c e n t rat e yo u r e f fo r t s o n s p e c i fi c
m u s c l e g ro u p s, i n c l u d i n g t h e q u a d r i c e p s, h a m s t r i n g s , I T b a n d , i n n e r t h i g h , a n d c a l f m u s c l e s .
H o t- C o l d C o n t r a s t \
Shower
\
TIME:
10mins
ADDITIONAL GUIDELINES:
B e g i n w i t h wa r m wat e r fo r 3 - 5 m i n u t e s t o re l a x yo u r m u s c l e s , t h e n g ra d u a l l y i n c re a s e t h e t e m p e rat u re t o h ot fo r 1 - 2
m i n u t e s.
Q u i c kl y s w i t c h t o c o l d wat e r fo r 3 0 s e c o n d s t o 1 m i n u t e, a n d re p e at t h i s c yc l e 2 - 3 t i m e s .
F i n i s h w i t h a 1 - 2 m i n u t e c o l d wat e r p h a s e.
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[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
DAY 4
DYNAMIC LOWER
Dynamic Mobility
\
Time :
\
10 minutes
RPE:
X
WENNING WARM UP CIRCUIT (NO REST)
Sled Drags
\
Sets & Reps:
4 x 5 0 Yd s
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\
RPE:
4
25
[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
MAIN LIFT;
S p e e d S q u at s
\
Sets & Reps :
\
10x3
\
RPE:
8
ADDITIONAL GUIDELINES:
U t i l i z e 3 0 % o f yo u r 1 - R e p et i t i o n M ax i m u m ( 1 - R M ) i n c o n j u n c t i o n w i t h a s i n g l e c h a i n , a l l w i t h o u t t h e u s e o f a b ox . M a ke
s u re t o i n c o r p o rat e 3 - s e c o n d p au s e s at t h e l owe s t p o i n t o f t h e m ove m e n t .
I n t h e eve nt t h at c h a i n s a re n ot a c c e s s i b l e, a dj u s t t h e p e rc e n t a g e by i n c re a s i n g i t by 5 % .
Speed Deadlifts
\
Sets & Reps :
8x3
\
\
RPE:
8
ADDITIONAL GUIDELINES:
C o m m e n c e yo u r wo r ko u t by s t a r t i n g w i t h 6 0 % o f yo u r e s t i m at e d 1 R e p et i t i o n M a x i m u m ( 1 - R M ) . C o n t i n u e t o i n c re m e nt
t h e we i g ht u nt i l yo u n ot i c e a d e c re a s e i n t h e s p e e d o f yo u r b a r m ove m e n t .
U p o n re a c h i n g t h e 8 t h s et , s t r i ve t o s u s t a i n a c o n t ro l l e d yet c h a l l e n g i n g b a r s p e e d d u r i n g t h e c o n c e n t r i c p h a s e. I n t h e
fi n a l 3 s et s , fo c u s o n l owe r i n g t h e we i g ht g ra d u a l l y ove r a 5 - s e c o n d d u rat i o n .
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[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
Accessories:
Stiff Leg Trap Bar
Deadlifts
\
Leg Curls
\
Sets & Reps :
\
3x10
(3-3 tempo)
Sets & Reps :
Up to 8 RPE
\
3x1min
\
RPE:
RPE:
Up to 8 RPE
ADDITIONAL GUIDELINES:
I n c re a s e t h e we i g h t w i t h e a c h c o n s e c u t i ve s et t o p ro g re s s i ve l y c h a l l e n g e yo u rs e l f.
S e at e d C a l f R a i s e
\
Sets & Reps :
3x1min
\
\
RPE:
6
ADDITIONAL GUIDELINES:
G ra d u a l l y i n c re a s e t h e we i g ht i n e a c h s et t o i nt e n s i f y yo u r wo r ko u t .
Fo l l ow i n g yo u r wo r ko u t , e n g a g e i n p o s t - t ra i n i n g re c ove r y, s u c h a s a h ot - c o l d c o n t ra s t s h owe r, l a s t i n g fo r a p p rox i m at e l y
10 minutes
Fo l l ow i n g yo u r wo r ko u t , e n g a g e i n p o s t - t ra i n i n g re c ove r y, s u c h a s a h ot - c o l d c o n t ra s t s h owe r, l a s t i n g fo r a p p rox i m at e l y
1 0 m i n u t e s.
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27
[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
DAY 5 DYNAMIC LOWER
WENNING WARMUP CIRCUIT (NO REST)
DB Bench Press
\
SETS + REPS:
\
4x25
\
RPE:
3
ADDITIONAL GUIDELINES:
E m p l oy a reve rs e g r i p fo r t h i s exe rc i s e
L at P u l l d o w n s
\
SETS + REPS:
4x25
\
\
RPE:
3
ADDITIONAL GUIDELINES:
U t i l i z e a w i d e r g r i p fo r t h i s p a r t i c u l a r exe rc i s e.
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28
[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
MAIN LIFT:
Bench Press
\
SETS + REPS:
10x3
\
\
RPE:
8
ADDITIONAL GUIDELINES:
G ra d u a l l y wo r k yo u r way u p t o 3 0 % of yo u r o n e - re p et i t i o n m a x i m u m ( 1 R M ) w h i l e a d d i n g o n e c h a i n t o e a c h s i d e. D u r i n g
e a c h re p et i t i o n , i n c o r p o rat e a d e l i b e rat e 3 - s e c o n d e c c e n t r i c p h a s e, p au s i n g m o m e nt a r i l y w h e n t h e b a r re a c h e s yo u r
c h e s t . C o n c e nt rat e o n exe r t i n g m ax i m a l fo rc e a s yo u p e r fo r m t h e c o n c e n t r i c p h a s e.
I f yo u d o n’ t h ave a c c e s s t o c h a i n s, a dj u s t yo u r p e rc e n t a g e u pwa rd t o 3 5 % t o e n s u re a n e f fe c t i ve wo r ko u t .
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29
[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
ACCESSORIES:
DB Decline Tricep
Fold-Ins
\
B a n d R e a r D e lt
P u l l-A pa r t s
\
D B L at e r a l R a i s e
\
SETS + REPS:
\
3x1min
SETS + REPS:
7
\
3x25
SETS + REPS:
3x45 sec
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RPE:
RPE:
8
\
RPE:
5
30
[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
Mini-Workout (6 Hours Pre or Post):
Overhead Tricep
Extensions
\
\
SETS + REPS:
1x100
\
RPE:
6
ADDITIONAL GUIDELINES:
U t i l i z e a l i g ht b a n d o r a s m o ot h , c o n c e n t rat e d ro p e fo r ove r h e a d exe rc i s e s .
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31
[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
DAY 6:
OFF
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32
[ WEEK 1 - MESO 1 ]
STRENGTH - WEEKS 1-3
DAY 7
G P P // R E S T O R A T I O N
Mini-Workout (No Rest)
KB SWINGS
\
SETS + REPS:
3x30
\
\
RPE:
4
ADDITIONAL GUIDELINES:
U t i l i z e m o d e rat e ket t l e b e l l s ( K B ) o r d u m b b e l l s ( D B ) d u r i n g t h e 2 0 - m i n u t e s e s s i o n .
Hot Tub
\
TIME:
15mins
Stretch
\
TIME:
20 min
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33
WHAT PROGRAMS SHOULD YOU TRY NEXT?
The Off-Season Transition Manual
https://wenningstrength.com/product/off-season-transition-manual/
This is ideal for athletes who want to train in the off-season while avoiding
burnout and protecting progress.
•
•
Overcome Mental Hurdles
Keep Moving Forward
For many competitive athletes or consistent gym-goers, an off-season of training
is highly recommended to protect previous progress, all while looking ahead to
future blocks of heavy or strenuous training or competition.
•
•
•
Learn the right mindset for off-season progress
Address your weak areas
Keep your motivation intact
Basketball, Soccer, Football, Baseball, Tennis, Golf, Rugby, Ice Hockey, Swimming,
Track and Field, Volleyball, Boxing, Wrestling, MMA, Cycling, Triathlon and used
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The Hypertrophy Manual
https://wenningstrength.com/product/hypertrophy-manual/
If you want to grow big muscles, 3-time powerlifting champion Matt Wenning
has the correct path for you to follow.
•
•
Get Buff … the Right Way
Avoid Injury, Become Healthier
If you want to pack on a lot of muscle, this is a must-read manual that is stuffed
with information you need to know.
•
•
•
Written by a 3-time world champion powerlifter
Photos included to aid in comprehension
Includes important information about how muscles grow
We’re often bombarded with images of barrel chests and bulging biceps every
day, whether it’s an advertisement for the latest superhero movie or seeing
fellow weightlifters in the gym. Learn how to put on mass to become the
powerhouse you’ve always wanted to be.
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WENNING STRENGTH EQUIPMENT
Avoid people, noise, and traffic. Meet your goals in
peace using our home equipment.
What will work in your home gym? Take a gander.
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TrainHeroic
Personal trainers watch the clock. We don’t.
Save money and take your time getting the info you
need through our TrainHeroic channel. Learn from the
master himself: Matt Wenning
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125
A DV ERTISEM ENT
PATREON
Enjoy richer resources
and talk to Matt
Wenning directly.
Get exclusive access
to in-depth videos,
comprehensive
exercises, and more. It’s
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and more rewarding
than you can know. Click
on Matt to get started.
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126
A DV ERTISEM ENT
IN-PERSON ASSESSMENTS
WITH MATT WENNING
Learn from THE CHAMP HIMSELF.
Matt Wenning, 3-time powerlifting world champion,
has reached the peak of powerlifting success. That’s
why countless people travel far and wide to see him—
because they want the real deal. Do you?
Schedule YOUR in-person assessment today to
transform your life.
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TRAINING VIDEOS
Watch. Learn. Grow.
Why pay an expensive,
clock-watching
personal trainer?
Check out on-demand
videos of 3-time
powerlifting champion
Matt Wenning to show
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Training can be tough,
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128
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WENNING STRENGTH MEMBERSHIP WEBSITE!
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129
RECOMMENDED RESOURCES
I’m glad we can work together to restore your body through this manual. I
have no doubt you’ll find it incredibly impactful. In the meantime, there
are numerous other resources you can take advantage of to keep getting
stronger and better.
In other words, I’m asking a simple question: How else can I help you?
01
LET’S CHAT
DIRECTLY
This manual is packed with a lot of wellresearched, science-backed information.
But perhaps what you learn here inspires
other questions. I’m here to answer
them. Head on over to my Patreon page,
where you can interact with me directly.
Remember, I’m here to help you.
03
FIND ME ON
YOUTUBE
Looking for more important workout
advice but not ready for any further
spending yet? I hear you. Head on over to
my YouTube page for loads of free and
important tips. Like I said, I’m here to help
you any way I can.
www.wenningstrength.com
02
TALK TO
A COACH
While I’m more than happy to answer
your questions, you might be looking for
some outright personal training. We have
online coaches who are ready to help you
achieve your goals and further transform
your life.
04
EMPLOY
SUPPLEMENTS
Hitting a plateau in your results? We can
also connect you with supplements that
will help push you into the next level of
your fitness journey. These are safe and I
definitely recommend them.
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CONCLUSION
I hope this program was helpful in restoring you to where you
were before something in life kept you out of the gym. It’s been
my honor and privilege to guide you through these workouts,
and it’s my sincere hope they have been as effective for you
as they were for me.
Remember to check out my Patreon page if you want to chat
with me directly. I will be happy to answer your questions and
help guide you to the next step of your fitness journey.
Looking for a more personalized experience? Want to
work with me directly? Now is your chance, sign up for my
online coaching.
Have a question?
Curious about other programs and services?
Contact us at www.wenningstrength.com/contact/
Because who wants to stop now? Let’s keep moving
forward … together.
M AT T WE NNING
www.wenningstrength.com
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