Stuck in a rut
Stuck in rut? Un-stuck yourself
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Goblet Squat | 3 | 15 reps | @6 |
| 2 | Jump Squat | 3 | 10 reps | @6 |
| 3 | Marching Glute Bridge | 3 | 12 reps | @6 |
| 4 | Reverse Lunge (Dumbbell) | 3 | 12 reps | @6 |
| 5 | Skater Hop | 3 | 10 reps | @6 |
| 6 | Jump Rope | 3 | 30 sec | @6 |
| 7 | Wall Sit | 2 | 1 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Up (Incline) | 3 | 15 reps | @6 |
| 2 | Standing Shoulder Press (Dumbbell) | 3 | 12 reps | @6 |
| 3 | Bent Over Row (Dumbbell) | 3 | 12 reps | @6 |
| 4 | Band Pull Apart | 3 | 20 reps | @6 |
| 5 | Hammer Curl | 3 | 12 reps | @6 |
| 6 | Tricep Dip (Bodyweight) | 3 | 15 reps | @6 |
| 7 | Plank | 2 | 45 sec | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Jump Rope | 4 | 1 min | @6 |
| 2 | Burpee | 4 | 10 reps | @6 |
| 3 | Mountain Climber | 4 | 30 sec | @6 |
| 4 | Jump Switch Lunge | 4 | 10 reps | @6 |
| 5 | Push Up | 4 | 10 reps | @6 |
| 6 | Plank | 4 | 20 sec | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat Thruster | 3 | 12 reps | @6 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 12 reps | @6 |
| 3 | Push Up (Incline) | 3 | 15 reps | @6 |
| 4 | Jump Switch Lunge | 3 | 10 reps | @6 |
| 5 | Plank to Push Up | 3 | 12 reps | @6 |
| 6 | Bent Over Row (Dumbbell) | 3 | 15 reps | @6 |
| 7 | Jump Rope | 3 | 1 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Box Jump | 3 | 8 reps | @6 |
| 2 | V-Up | 3 | 15 reps | @6 |
| 3 | Side Plank with Reach Through | 3 | 12 reps | @6 |
| 4 | Russian Twist (Dumbbell) | 3 | 30 reps | @6 |
| 5 | Jump Rope | 3 | 1 min | @6 |
| 6 | Plank | 3 | 30 sec | @6 |
| 7 | Bear Crawl | 2 | 20 sec | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Stuck in a rut is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Stuck in a rut is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Stuck in a rut is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
