logo
BoostcampPNG

Back in The Saddle

by Ricardo A.

Program Description

Designed for getting back into the gym after “falling off”. This split hits most of the major muscle groups with a rather high intensity. Not recommended for beginners(possible though), but novice/intermediate lifters, who are familiar with keeping good form while going to failure.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 29, 2025 03:31
  • Last Edited
    Oct 20, 2025 03:38

Summary

Revitalize your fitness journey with "Back in The Saddle," a comprehensive 6-week program designed to help you regain strength and confidence. Committing just three days a week, you'll engage in a balanced mix of pull and leg workouts, featuring exercises like weighted pull-ups and leg presses. Each session is crafted to challenge your muscles and enhance your performance, ensuring you build a solid foundation for future gains. Get ready to saddle up and push your limits!
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.7%
Triceps
14.7%
Upper Back
10.9%
Lats
10.1%
Front Delts
9.3%
Quadriceps
7.8%
Chest
7.8%
Middle Delts
7.8%
Hamstrings
6.2%
Calves
3.9%
Forearms
3.1%
Glutes
1.6%
Abductors
0.8%
Rear Delts
0.8%
Abs
0.6%
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
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
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Barbell Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
5
Decline Sit Up (Weighted)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
3
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@9.5
4
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5
Day 1
1
Pull-Up (Weighted)
3 Sets
3-6 Reps
@9.5
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9.5
3
Barbell Row
3 Sets
8-12 Reps
@9.5
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
5
Seated Row (Cable)
3 Sets
6-8 Reps
@9.5
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9.5
Day 3
1
Leg Extension
3 Sets
8-12 Reps
@9.5
2
Leg Press
3 Sets
6-8 Reps
@9.5
3
Leg Curl
3 Sets
8-12 Reps
@9.5
4
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@9.5
5
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
@9