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Back To The Gym

by Mahya Saeednejad
1 athletes joined

Program Description

This is an 8-week, three-day full-body program designed to build muscle and a strong, athletic look. Each workout balances push and pull movements while training glutes, quads, chest, back, shoulders, and core, with extra emphasis on shoulders, upper back, and traps for a broader, more powerful frame. Controlled progression and joint-friendly exercises make it effective, sustainable, and focused on visible muscle growth and definition.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 24, 2025 08:30
  • Last Edited
    Jan 05, 2026 10:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Glutes
11.3%
Front Delts
10.2%
Abs
8.8%
Hamstrings
7.5%
Lats
7.5%
Chest
7.5%
Triceps
7.5%
Middle Delts
5.2%
Quadriceps
5%
Rear Delts
4.1%
Lower Back
3.8%
Abductors
2.5%
Biceps
2.5%
Forearms
1.3%
Adductors
1.3%
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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
Hip Thrust (Barbell)
3
8 reps
-
2
Hip Abduction (Band)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Push Up
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Hip Abduction (Band)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Push Up
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Hip Abduction (Band)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Push Up
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Hip Abduction (Band)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Push Up
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Hip Abduction (Band)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Push Up
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Hip Abduction (Band)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Push Up
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Hip Abduction (Band)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Push Up
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Hip Abduction (Band)
3
12 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Push Up
3
15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
8 reps
-
6
Side Bend (Dumbbell)
3
12 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
-
2
Glute Kickback (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
-
2
Glute Kickback (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
-
2
Glute Kickback (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
-
2
Glute Kickback (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
-
2
Glute Kickback (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
-
2
Glute Kickback (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
-
2
Glute Kickback (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
-
2
Glute Kickback (Cable)
3
12 reps
-
3
Chest Press (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Inverted Row
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Inverted Row
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Inverted Row
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Inverted Row
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Inverted Row
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Inverted Row
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Inverted Row
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Hyperextension
3
10 reps
-
3
Inverted Row
3
8 reps
-
4
Chest Fly (Cable)
3
8 reps
-
5
Rear Delt Fly (Dumbbell)
4
15 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Hip Abduction (Band)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Push Up
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Sit Up
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Hyperextension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Inverted Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-