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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
    Aug 31, 2025 07:04

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
14.8%
Triceps
14.8%
Upper Back
10.9%
Lats
10.2%
Front Delts
9.4%
Quadriceps
7.8%
Chest
7.8%
Middle Delts
7.8%
Hamstrings
6.3%
Calves
3.9%
Forearms
3.1%
Glutes
1.6%
Abductors
0.8%
Rear Delts
0.8%
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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
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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
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 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
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 1
1
Pull-Up (Weighted)
3 Sets
3-6 Reps
@9.5
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9.5
3
Kroc 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
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