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Getting back in there

by Nick V.
4.0
(1 rating)

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 26, 2025 07:11
  • Last Edited
    Jun 18, 2025 10:05

Summary

Reignite your fitness journey with "Getting Back in There," a dynamic 5-week program designed for those ready to reclaim their strength. Committing to 5 days a week, you'll tackle a variety of supersets that blend bodyweight and barbell exercises, targeting key muscle groups like your back, legs, and chest. Each session is crafted to maximize efficiency and results, ensuring you build muscle and endurance while keeping your workouts engaging. Get ready to push your limits and rediscover your strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
1
-
1B
Overhead Press (Barbell)
1
-
2A
Bent Over Row (Barbell)
1
-
2B
Pull-Up (Band)
1
-
3A
Squat (Barbell)
1
-
3B
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
1
-
1B
Overhead Press (Barbell)
1
-
2A
Bent Over Row (Barbell)
1
-
2B
Pull-Up (Band)
1
-
3A
Squat (Barbell)
1
-
3B
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
1
-
1B
Overhead Press (Barbell)
1
-
2A
Bent Over Row (Barbell)
1
-
2B
Pull-Up (Band)
1
-
3A
Squat (Barbell)
1
-
3B
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
1
-
1B
Overhead Press (Barbell)
1
-
2A
Bent Over Row (Barbell)
1
-
2B
Pull-Up (Band)
1
-
3A
Squat (Barbell)
1
-
3B
Dip (Bodyweight)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
1
-
1B
Overhead Press (Barbell)
1
-
2A
Bent Over Row (Barbell)
1
-
2B
Pull-Up (Band)
1
-
3A
Squat (Barbell)
1
-
3B
Dip (Bodyweight)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
RPE 7
2
Stair Climber
1
10 mins
RPE 7
3
Elliptical
1
15 mins
RPE 7
4
Push Up
2
3
10 reps
10 reps
RPE 8
RPE 9
5A
Plank
3
-
5B
Side Plank
3
-
5C
Reverse Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
RPE 7
2
Stair Climber
1
10 mins
RPE 7
3
Elliptical
1
15 mins
RPE 7
4
Push Up
2
3
10 reps
10 reps
RPE 8
RPE 9
5A
Plank
3
-
5B
Side Plank
3
-
5C
Reverse Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
RPE 7
2
Stair Climber
1
10 mins
RPE 7
3
Elliptical
1
15 mins
RPE 7
4
Push Up
2
3
10 reps
10 reps
RPE 8
RPE 9
5A
Plank
3
-
5B
Side Plank
3
-
5C
Reverse Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
RPE 7
2
Stair Climber
1
10 mins
RPE 7
3
Elliptical
1
15 mins
RPE 7
4
Push Up
2
3
10 reps
10 reps
RPE 8
RPE 9
5A
Plank
3
-
5B
Side Plank
3
-
5C
Reverse Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
RPE 7
2
Stair Climber
1
10 mins
RPE 7
3
Elliptical
1
15 mins
RPE 7
4
Push Up
2
3
10 reps
10 reps
RPE 8
RPE 9
5A
Plank
3
-
5B
Side Plank
3
-
5C
Reverse Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
-
1B
Pull-Up (Band)
1
-
2A
Deadlift (Barbell)
1
-
2B
Pull-Up (Band)
1
-
3A
Stiff Leg Deadlift
1
-
3B
Dip (Bodyweight)
1
-
4A
Lunge (Dumbbell)
1
-
4B
Dip (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
-
1B
Pull-Up (Band)
1
-
2A
Deadlift (Barbell)
1
-
2B
Pull-Up (Band)
1
-
3A
Stiff Leg Deadlift
1
-
3B
Dip (Bodyweight)
1
-
4A
Lunge (Dumbbell)
1
-
4B
Dip (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
-
1B
Pull-Up (Band)
1
-
2A
Deadlift (Barbell)
1
-
2B
Pull-Up (Band)
1
-
3A
Stiff Leg Deadlift
1
-
3B
Dip (Bodyweight)
1
-
4A
Lunge (Dumbbell)
1
-
4B
Dip (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
-
1B
Pull-Up (Band)
1
-
2A
Deadlift (Barbell)
1
-
2B
Pull-Up (Band)
1
-
3A
Stiff Leg Deadlift
1
-
3B
Dip (Bodyweight)
1
-
4A
Lunge (Dumbbell)
1
-
4B
Dip (Bodyweight)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
-
1B
Pull-Up (Band)
1
-
2A
Deadlift (Barbell)
1
-
2B
Pull-Up (Band)
1
-
3A
Stiff Leg Deadlift
1
-
3B
Dip (Bodyweight)
1
-
4A
Lunge (Dumbbell)
1
-
4B
Dip (Bodyweight)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
RPE 7
2
Stair Climber
1
10 mins
RPE 7
3
Elliptical
1
15 mins
RPE 7
4
Push Up
2
3
10 reps
10 reps
RPE 8
RPE 9
5A
Plank
3
-
5B
Side Plank
3
-
5C
Reverse Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
RPE 7
2
Stair Climber
1
10 mins
RPE 7
3
Elliptical
1
15 mins
RPE 7
4
Push Up
2
3
10 reps
10 reps
RPE 8
RPE 9
5A
Plank
3
-
5B
Side Plank
3
-
5C
Reverse Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
RPE 7
2
Stair Climber
1
10 mins
RPE 7
3
Elliptical
1
15 mins
RPE 7
4
Push Up
2
3
10 reps
10 reps
RPE 8
RPE 9
5A
Plank
3
-
5B
Side Plank
3
-
5C
Reverse Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
RPE 7
2
Stair Climber
1
10 mins
RPE 7
3
Elliptical
1
15 mins
RPE 7
4
Push Up
2
3
10 reps
10 reps
RPE 8
RPE 9
5A
Plank
3
-
5B
Side Plank
3
-
5C
Reverse Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
10 mins
RPE 7
2
Stair Climber
1
10 mins
RPE 7
3
Elliptical
1
15 mins
RPE 7
4
Push Up
2
3
10 reps
10 reps
RPE 8
RPE 9
5A
Plank
3
-
5B
Side Plank
3
-
5C
Reverse Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
-
1B
Preacher Curl (Dumbbell)
1
-
2A
Incline Chest Fly (Dumbbell)
1
-
2B
Preacher Curl (Dumbbell)
1
-
3A
Incline Bench Press (Smith Machine)
1
-
3B
Single Arm Overhead Tricep Extension
1
-
4
Good Morning
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
-
1B
Preacher Curl (Dumbbell)
1
-
2A
Incline Chest Fly (Dumbbell)
1
-
2B
Preacher Curl (Dumbbell)
1
-
3A
Incline Bench Press (Smith Machine)
1
-
3B
Single Arm Overhead Tricep Extension
1
-
4
Good Morning
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
-
1B
Preacher Curl (Dumbbell)
1
-
2A
Incline Chest Fly (Dumbbell)
1
-
2B
Preacher Curl (Dumbbell)
1
-
3A
Incline Bench Press (Smith Machine)
1
-
3B
Single Arm Overhead Tricep Extension
1
-
4
Good Morning
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
-
1B
Preacher Curl (Dumbbell)
1
-
2A
Incline Chest Fly (Dumbbell)
1
-
2B
Preacher Curl (Dumbbell)
1
-
3A
Incline Bench Press (Smith Machine)
1
-
3B
Single Arm Overhead Tricep Extension
1
-
4
Good Morning
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
-
1B
Preacher Curl (Dumbbell)
1
-
2A
Incline Chest Fly (Dumbbell)
1
-
2B
Preacher Curl (Dumbbell)
1
-
3A
Incline Bench Press (Smith Machine)
1
-
3B
Single Arm Overhead Tricep Extension
1
-
4
Good Morning
3
-
Week 1
1 / 5 Weeks
Day 1
1A
Pull-Up (Band)
1 Set
-
1B
Overhead Press (Barbell)
1 Set
-
2A
Bent Over Row (Barbell)
1 Set
-
2B
Pull-Up (Band)
1 Set
-
3A
Squat (Barbell)
1 Set
-
3B
Dip (Bodyweight)
1 Set
-
Day 3
1A
Squat (Barbell)
1 Set
-
1B
Pull-Up (Band)
1 Set
-
2A
Deadlift (Barbell)
1 Set
-
2B
Pull-Up (Band)
1 Set
-
3A
Stiff Leg Deadlift
1 Set
-
3B
Dip (Bodyweight)
1 Set
-
4A
Lunge (Dumbbell)
1 Set
-
4B
Dip (Bodyweight)
1 Set
-
Day 4
1
2km Row
1 Set
10 mins
@7
2
Stair Climber
1 Set
10 mins
@7
3
Elliptical
1 Set
15 mins
@7
4
Push Up
2 Sets
3 Sets
10 Reps
10 Reps
@8
@9
5A
Plank
3 Sets
-
5B
Side Plank
3 Sets
-
5C
Reverse Plank
3 Sets
-
Day 5
1A
Incline Bench Press (Dumbbell)
1 Set
-
1B
Preacher Curl (Dumbbell)
1 Set
-
2A
Incline Chest Fly (Dumbbell)
1 Set
-
2B
Preacher Curl (Dumbbell)
1 Set
-
3A
Incline Bench Press (Smith Machine)
1 Set
-
3B
Single Arm Overhead Tricep Extension
1 Set
-
4
Good Morning
3 Sets
-
Day 2
1
2km Row
1 Set
10 mins
@7
2
Stair Climber
1 Set
10 mins
@7
3
Elliptical
1 Set
15 mins
@7
4
Push Up
2 Sets
3 Sets
10 Reps
10 Reps
@8
@9
5A
Plank
3 Sets
-
5B
Side Plank
3 Sets
-
5C
Reverse Plank
3 Sets
-