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Getting back in there

by Nick V.

Program Description

X

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
    May 27, 2025 11:17
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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
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
-