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Revival fitness

by Isaac E.

Program Description

Built strength and fitness

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 08, 2024 03:19
  • Last Edited
    Jun 18, 2025 09:23

Summary

Revival Fitness is a comprehensive 12-week program designed to rejuvenate your strength and enhance your overall fitness. Committing just four days a week, you'll engage in a balanced mix of barbell, bodyweight, and machine exercises targeting all major muscle groups. From the powerful bench press to the dynamic deadlift, each session is crafted to build muscle, improve endurance, and boost your performance. Get ready to revive your workout routine and achieve your fitness goals with focused intensity and effective training strategies!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Chin-Up (Bodyweight)
3
-
3
Dip (Bodyweight)
3
-
4
Dumbbell Row
3
-
5
Bicep Curl (Cable)
3
-
6
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Reverse Lunge (Dumbbell)
3
-
3
Decline Crunch
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Pullover (Dumbbell)
3
-
3
Barbell Row
3
-
4
Band Pull Apart
1
-
5
Skull Crusher (Barbell)
3
-
6
Bicep Curl (Dumbbell)
2
-
7
Lat Pulldown
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hip Thrust (Barbell)
2
-
3
Romanian Deadlift (Dumbbell)
2
-
4
Decline Crunch
2
-
5
Lateral Lunge
2
-
6
Hamstring Curl
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Chin-Up (Bodyweight)
3 Sets
-
3
Dip (Bodyweight)
3 Sets
-
4
Dumbbell Row
3 Sets
-
5
Bicep Curl (Cable)
3 Sets
-
6
Tricep Rope Push Down (Cable)
3 Sets
-
Day 2
1
Deadlift (Barbell)
3 Sets
-
2
Reverse Lunge (Dumbbell)
3 Sets
-
3
Decline Crunch
3 Sets
-
4
Leg Extension
3 Sets
-
5
Seated Hamstring Curl
3 Sets
-
6
Seated Calf Raise
3 Sets
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
-
2
Pullover (Dumbbell)
3 Sets
-
3
Barbell Row
3 Sets
-
4
Band Pull Apart
1 Set
-
5
Skull Crusher (Barbell)
3 Sets
-
6
Bicep Curl (Dumbbell)
2 Sets
-
7
Lat Pulldown
3 Sets
-
Day 4
1
Squat (Barbell)
3 Sets
-
2
Hip Thrust (Barbell)
2 Sets
-
3
Romanian Deadlift (Dumbbell)
2 Sets
-
4
Decline Crunch
2 Sets
-
5
Lateral Lunge
2 Sets
-
6
Hamstring Curl
2 Sets
-