The Comeback Program: A 7-Week Program

Wenning Strength

Coach
Matt Wenning

Have life’s challenges kept you out of the gym for too long? Perhaps you’ve been injured, ill, or faced another hurdle that kept the weights just out of your reach. We can help you reclaim what you’ve lost.

The Comeback Program will put you back where you left off in just seven weeks. These workouts will not only restore you but help you surpass your previous best! Whether you're a former athlete longing to relive your glory days or a fitness enthusiast seeking redemption after a hiatus, this program is your ticket. Led by renowned expert Matt Wenning, M.S. in Sports Biomechanics, this comprehensive approach is everything you need.

Features
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Coaches At Your Fingertips
Our Coaches, along with our active community, are here to help you through the programming. Please expect a response from our coaches within 72 hours.
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Programming 6 days per week
Programming is usually 6 days per week with 2 max effort days (upper and lower), 2 dynamic days (upper and lower), GPP / Restoration and Recovery.
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Video Demonstrations and Explanations
Matt Wenning showcases and explains every exercise through instructional videos.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Community
A vibrant community that will keep you pushing to unlock your best!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Straight Bar // Bench Press // Resistance Bands // Sled // Foam Roller
Recommended
Weightlifting Belt // Dumbbells // Trap Bar // Hammer Strength Machine // Bicep Machine // Chains // Leg Curl Machine // Seated Calf Raise Machine // Kettlebell
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Sample Week
Week 1 of 7-week program
Sunday
DAY 1: MAX EFFORT LOWER

A

Dynamic Mobility (Warm-Up)

1 x 10:00

B1

Glute Bridges

3 x 20

B2

Hamstring Curl(s)

3 x 20

C

Barbell Squat

10 x 10

D1

Trap Bar Deadlift

3 x 8

D2

Decline Situps

2 x 10

D3

Sled Drags

6 x 100

Monday
DAY 2: MAX EFFORT UPPER

A

DB Internal - External Rotators

1 x 10:00

B1

Rear Delt Rows

3 x 25

B2

Tricep Pushdowns

3 x 25

B3

Lat Pulldowns

3 x 25

C

Bench Press

10, 10, 10, 10, 10, 10, 10, 10, _ , _

D1

Hammer Strength Rows

D2

Incline DB Tricep Extensions

D3

Bicep Machine

Tuesday
DAY 3: RECOVERY

A

Recovery (Massage Stick)

1 x 20:00

B

Ice shower

1 x 10:00

Wednesday
DAY 4: DYNAMIC LOWER

A

Dynamic Mobility (Warm-Up)

1 x 10:00

B

Sled Drags

4 x 50

C

Speed Squats

10 x 3

D

Speed Deadlift (Speed Pulls)

8 x 3

E1

Stiff Leg Deadlift

3 x 10

E2

Hamstring Curl

E3

Seated Calf Raises

Thursday
DAY 5: DYNAMIC LOWER

A1

DB Bench Press

4 x 25

A2

Lat Pulldowns

4 x 25

B

Bench Press

10 x 3

C1

DB Tricep Fold-Ins (DB Incline Fold Ins) / DB Fold Ins

C2

Band Rear Delt Pull Aparts

3 x 25

C3

DB Lateral Raise

Thursday
Mini-Workout (6 Hours Pre or Post):

A

Overhead Tricep Extension

1 x 100

Friday
DAY 6: OFF

A

REST

Saturday
DAY 7: GPP & RESTORATION

A

KB Swings

3 x 30

B

Hot tub

1 x 15:00

C

Stretch

1 x 20:00

Coach
coach-avatar Matt Wenning

Matt Wenning is a 3-time world champion powerlifter. He has directed over 6000 troops in strength, conditioning, and wellness for the U.S. Army including Infantry and Ranger Divisions. He holds a Masters Degree in Biomechanics and a Bachelor of Science in Exercise Science from Ball State University.

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Get Back to Who You Were

What was lost CAN be found again ... and this program will help you do it! Trust Matt Wenning, who KNOWS how to change your life for the better!

Get The Comeback Program: A 7-Week Program
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FAQs
I’m new to the program, where should I start?
We recommend starting on Week 1 Day 1 and proceed through the entire program. After you have completed this program feel free to go through it again!
I see the term “meso” a lot. What does that mean?
This refers to a “mesocycle,” which is a specific training block. It’s a focus on one particular aspect of a program. You’ll see the term “meso” in this manual quite a bit.
Should I know my 1-rep max for squat, bench, and deadlift?
We highly recommend that you possess a basic understanding of your one-rep maximum (1RM) for squat, bench press, and deadlift. However, please note that this knowledge is not mandatory, as the majority of our workouts and exercises are designed around the concept of Rate of Perceived Exertion.
What does RPE mean and how do I implement it into my workouts?
The Rating of Perceived Exertion (RPE) serves as our method for gauging the perceived intensity of an exercise. This assessment employs a numerical scale spanning from 1 to 10, where a rating of 1 signifies minimal effort, while a rating of 10 denotes an exceptionally strenuous effort.
How should I warm-up / cool down?
Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session. The Wenning Warm Up varies from workout to workout.
What does a standard training week entail?
Typically, our training program consists of four days per week, comprising two maximum effort days (one for upper body and one for lower body) and two dynamic days (again, one for upper body and one for lower body).
What if my schedule doesn't permit me to train 4 days a week?
Not to worry! You have flexibility in your training frequency. You can choose to complete between 1 to 3 workouts per week. We suggest switching up your workout sessions each week to ensure variety and balanced training.
How much recovery time should I allow between each training session?
To adhere to the principles of the Law of Accommodation, it's recommended to ensure a minimum of 72 hours of rest between Max Lower and Dynamic Lower sessions, as well as between Max Upper and Dynamic Upper sessions.
What are tempos?
A tempo is the speed at which you perform an exercise. For example, if you see something with a 3-3 tempo it is a 3-count concentric phase and a 3-count eccentric phase.
Can you help me track my diet & nutrition?
Given the size of our community, individually tracking nutrition plans for each athlete can be quite challenging. To best serve our community, we have developed The Wenning Strength Nutrition Manual, which is designed to provide comprehensive guidance in this area.
The Proof
verified-athlete-avatar "Stone Cold" Steve Austin

Professional Wrestler (Retired)

Verified Athlete

"It’s been a lot of fun training with so much structure."

verified-athlete-avatar Don Saladino

Coach & Fitness Entrepreneur

Verified Athlete

"If you’re someone that is looking to pursue athletic performance, Matt’s one of your guys."

verified-athlete-avatar Gunnar Peterson

Personal Trainer and Author

Verified Athlete

"His programming is second to none."

verified-athlete-avatar Rob Mayzer

Powerlifter

Verified Athlete

"Matt’s the only one I’ve ever been able to train with that I didn’t get injured from working out with"

The Comeback Program: A 7-Week Program