JFK Comeback
Transform your strength and resilience over 18 weeks—embrace the journey and make your comeback unstoppable.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | 10–12 reps |
| 2 | Bicep Curl (Dumbbell) | 3 | 10–12 reps |
| 3 | Preacher Curl (Barbell) | 3 | 10–12 reps |
| 4 | Face Pull | 3 | 10–12 reps |
| 5 | Russian Twist | 3 | 20 reps |
| 6 | Sit Up | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 10–12 reps |
| 2 | Front Raise | 3 | 10–12 reps |
| 3 | Tricep Rope Push Down (Cable) | 3 | 10–12 reps |
| 4 | Push Up | 3 | 10–12 reps |
| 5 | Dip (Weighted) | 3 | 10–12 reps |
| 6 | Decline Crunch | 3 | 12 reps |
| 7 | Plank | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl | 3 | 10–12 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 10–12 reps |
| 3 | Lying Tricep Extension (Barbell) | 3 | 10–12 reps |
| 4 | Shrug (Dumbbell) | 3 | 10–12 reps |
| 5 | Wrist Curls | 3 | 12 reps |
| 6 | Bicep Curl (Cable) | 3 | 10–12 reps |
| 7 | Side Bend (Dumbbell) | 3 | 12 reps |
| 8 | Sit Up | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 3 | 10–12 reps |
| 2 | Leg Extension | 3 | 10–12 reps |
| 3 | Leg Press (45 Degrees) | 3 | 10–12 reps |
| 4 | Seated Calf Raise | 3 | 10–12 reps |
| 5 | Hip Abductor (Machine) | 3 | 10–12 reps |
| 6 | Russian Twist | 3 | 20 reps |
| 7 | Sit Up | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 3 | 10–12 reps |
| 2 | Lunge (Dumbbell) | 3 | 10–12 reps |
| 3 | Seated Hamstring Curl | 3 | 10–12 reps |
| 4 | Seated Calf Raise | 3 | 10–12 reps |
| 5 | Hip Adductor (Machine) | 3 | 10–12 reps |
| 6 | Russian Twist | 3 | 20 reps |
| 7 | Sit Up | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps |
| 2 | Seated Row (Cable) | 3 | 10–12 reps |
| 3 | Chest Fly (Machine) | 3 | 10–12 reps |
| 4 | Lat Pulldown | 3 | 10–12 reps |
| 5 | Decline Crunch | 3 | 12 reps |
| 6 | Plank | 3 | 1 min |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, JFK Comeback is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full 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 50 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.
JFK Comeback is structured around 6 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
JFK Comeback 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
