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Walt's comeback

by Miguel D.

Program Description

test and build balance within your core while building primary muscles also

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2025 02:04
  • Last Edited
    Nov 10, 2025 02:16
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Lats
14.4%
Chest
9.2%
Glutes
8.7%
Hamstrings
8.5%
Biceps
8.2%
Triceps
7.3%
Lower Back
6.7%
Front Delts
6.2%
Forearms
3.6%
Quadriceps
3.6%
Middle Delts
3.3%
Abs
2.8%
Adductors
0.9%
Rear Delts
0.5%
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
RPE 5.5-6
RPE 6.5-7
RPE 7.5-8.5
RPE 8-8.5
1B
T-Bar Row
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
RPE 5.5-6
RPE 6.5-7
RPE 7.5-8.5
RPE 8-8.5
2
Overhead Press (Dumbbell)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 6-7
RPE 6.5-7.5
RPE 8-9
3
Wide Grip Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8
4
Bent Over Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
5
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
6
Hammer Curl (Dumbbell)
1
10-20 reps
RPE 7-8.5
7
Tricep Rope Push Down (Cable)
1
10-20 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6-6.5
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8.5
2
Pin Press Bench (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6.5-7.5
RPE 7-7.5
3
Incline Chest Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8
4
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6-6.5
RPE 6.5-7
RPE 7.5-8
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 6-6.5
6
Wrist Extension (Dumbbell)
2
10-12 reps
RPE 6-6.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 6.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
RPE 5.5-6
RPE 6.5-7
RPE 7.5-8.5
RPE 8-8.5
2
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 5-5.5
RPE 6.5-7.5
RPE 7.5-8
RPE 8-8.5
3
Wide Grip Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8
4
Bent Over Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
5A
Hammer Curl (Dumbbell)
1
10-20 reps
RPE 7-8.5
5B
Zottoman Curls
1
10-20 reps
RPE 7-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
10-12 reps
RPE 6-7.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-12 reps
RPE 5.5-6
RPE 6-6.5
RPE 6.5-7
RPE 7-8.5
3
Single Leg Romanian Deadlift
1
1
10-12 reps
10-12 reps
RPE 6-7.5
RPE 6.5-8
4
Lateral Lunge
2
0.75 mins
RPE 6-7.5
5
Med Ball Slam(Twist)
2
0.75 mins
RPE 6-8
6
Med Ball Toss (Over Shoulder)
1
0.75 mins
RPE 6-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6-6.5
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8.5
2
Pin Press Bench (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6.5-7.5
RPE 7-7.5
3
Incline Chest Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8
4
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6-6.5
RPE 6.5-7
RPE 7.5-8
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 6-6.5
6
Wrist Extension (Dumbbell)
2
10-12 reps
RPE 6-6.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 6.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Strait Arm Plank (Incline)
3
0.75-1 mins
RPE 6-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
RPE 5.5-6
RPE 6.5-7
RPE 7.5-8.5
RPE 8-8.5
2
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 5-5.5
RPE 6.5-7.5
RPE 7.5-8
RPE 8-8.5
3
Wide Grip Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8
4
Bent Over Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
5A
Hammer Curl (Dumbbell)
1
10-20 reps
RPE 7-8.5
5B
Zottoman Curls
1
10-20 reps
RPE 7-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
10-12 reps
RPE 6-7.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-12 reps
RPE 5.5-6
RPE 6-6.5
RPE 6.5-7
RPE 7-8.5
3
Single Leg Romanian Deadlift
1
1
10-12 reps
10-12 reps
RPE 6-7.5
RPE 6.5-8
4
Lateral Lunge
2
0.75 mins
RPE 6-7.5
5
Med Ball Slam(Twist)
2
0.75 mins
RPE 6-8
6
Med Ball Toss (Over Shoulder)
1
0.75 mins
RPE 6-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
RPE 5.5-6
RPE 6.5-7
RPE 7.5-8.5
RPE 8-8.5
2
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 5-5.5
RPE 6.5-7.5
RPE 7.5-8
RPE 8-8.5
3
Wide Grip Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8
4
Bent Over Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
5A
Hammer Curl (Dumbbell)
1
10-20 reps
RPE 7-8.5
5B
Zottoman Curls
1
10-20 reps
RPE 7-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
10-12 reps
RPE 6-7.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-12 reps
RPE 5.5-6
RPE 6-6.5
RPE 6.5-7
RPE 7-8.5
3
Single Leg Romanian Deadlift
1
1
10-12 reps
10-12 reps
RPE 6-7.5
RPE 6.5-8
4
Lateral Lunge
2
0.75 mins
RPE 6-7.5
5
Med Ball Slam(Twist)
2
0.75 mins
RPE 6-8
6
Med Ball Toss (Over Shoulder)
1
0.75 mins
RPE 6-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
10-12 reps
RPE 6-7.5
2
Romanian Deadlift (Dumbbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-12 reps
RPE 5.5-6
RPE 6-6.5
RPE 6.5-7
RPE 7-8.5
3
Single Leg Romanian Deadlift
1
1
10-12 reps
10-12 reps
RPE 6-7.5
RPE 6.5-8
4
Lateral Lunge
2
0.75 mins
RPE 6-7.5
5
Med Ball Slam(Twist)
2
0.75 mins
RPE 6-8
6
Med Ball Toss (Over Shoulder)
1
0.75 mins
RPE 6-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 6-6.5
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8.5
2
Pin Press Bench (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6.5-7.5
RPE 7-7.5
3
Incline Chest Fly (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8
4
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 6-6.5
RPE 6.5-7
RPE 7.5-8
5
Reverse Wrist Curl (Barbell)
2
10-12 reps
RPE 6-6.5
6
Wrist Extension (Dumbbell)
2
10-12 reps
RPE 6-6.5
7
Tricep Extension (Cable)
3
10-12 reps
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
RPE 5.5-6
RPE 6.5-7
RPE 7.5-8.5
RPE 8-8.5
2
Seated Row (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 5-5.5
RPE 6.5-7.5
RPE 7.5-8
RPE 8-8.5
3
Wide Grip Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5-7
RPE 7-7.5
RPE 7.5-8
4
Bent Over Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
5A
Hammer Curl (Dumbbell)
1
10-20 reps
RPE 7-8.5
5B
Zottoman Curls
1
10-20 reps
RPE 7-8.5
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
8-10 Reps
@5.5-6
@6.5-7
@7.5-8.5
@8-8.5
1B
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
8-10 Reps
@5.5-6
@6.5-7
@7.5-8.5
@8-8.5
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6-7
@6.5-7.5
@8-9
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5-7
@7-7.5
@7.5-8
4
Bent Over Row (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@7-8
5
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@7-8
6
Hammer Curl (Dumbbell)
1 Set
10-20 Reps
@7-8.5
7
Tricep Rope Push Down (Cable)
1 Set
10-20 Reps
@7-8.5