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Restart

by Maxx M.
2 athletes joined

Program Description

2 month program for weight loss, back strengthening exercises and full body work to get you back into shape

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 17, 2025 09:32
  • Last Edited
    Jun 18, 2025 08:09

Summary

**Restart** is an 8-week program designed to reignite your fitness journey with a balanced approach, featuring three workouts per week. Each session targets different muscle groups, including legs, chest, and back, utilizing a mix of machines and bodyweight exercises to build strength and endurance. Expect to engage in effective movements like hip thrusts, deadlifts, and planks that will challenge your core and lower body, all while ensuring proper recovery. Get ready to push your limits and transform your routine!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.3%
Quadriceps
14.2%
Hamstrings
12.5%
Abs
11.4%
Triceps
9.4%
Chest
7.1%
Biceps
7.1%
Lats
6.3%
Upper Back
6%
Lower Back
4.3%
Front Delts
2.8%
Abductors
0.9%
Forearms
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 3
1
Stationary Bike
1 Set
10 mins
-
2
Hip Thrust (Machine)
3 Sets
6 Reps
@6
3
Deadlift (Barbell)
2 Sets
8 Reps
@6.5
4
Leg Extension
3 Sets
12 Reps
@6
5
Leg Press
3 Sets
12 Reps
@6
Day 2
1
Stationary Bike
1 Set
15 mins
-
2
Plank
2 Sets
1 mins
-
3
Russian Twist (Dumbbell)
1 Set
20 Reps
@6
4
Hip Thrust (Machine)
2 Sets
8 Reps
@6
5
Chest Press (Machine)
2 Sets
8 Reps
@6.5
6
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
Day 1
1
Stationary Bike
1 Set
10 mins
@6
2
Deadlift (Barbell)
3 Sets
6 Reps
@6
3
Seated Row (Cable)
3 Sets
12 Reps
@6.5
4
Lat Pulldown
2 Sets
8 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
6
Hammer Curl
3 Sets
10 Reps
@6