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Back Snatched

by GabbieGirl
2 athletes joined
4.0
(1 rating)

Program Description

Back, abs and arms

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 01, 2024 03:45
  • Last Edited
    Dec 30, 2025 02:29
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.1%
Triceps
10.3%
Upper Back
10%
Hamstrings
9.8%
Quadriceps
9.5%
Lower Back
7.6%
Lats
6.5%
Abs
6.4%
Biceps
6%
Front Delts
4.4%
Middle Delts
3.5%
Rear Delts
3.5%
Chest
3.1%
Adductors
0.7%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Deadlift (Dumbbell)
3
12 reps
70%
2
Seated Row (Machine)
3
8 reps
-
3
Back Extension
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
70%
2
Seated Row (Machine)
3
8 reps
-
3
Back Extension
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
3
12 reps
70%
2
Seated Row (Machine)
3
8 reps
-
3
Back Extension
3
10 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
75%
2
Seated Row (Machine)
4
8 reps
-
3
Back Extension
4
10 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
75%
2
Seated Row (Machine)
4
8 reps
-
3
Back Extension
4
10 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
10 reps
75%
2
Seated Row (Machine)
4
8 reps
-
3
Back Extension
4
10 reps
-
4
Hip Thrust (Barbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
5 reps
80%
2
Seated Row (Machine)
5
6 reps
-
3
Back Extension
4
15 reps
-
4
Hip Thrust (Barbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
5 reps
80%
2
Seated Row (Machine)
5
6 reps
-
3
Back Extension
4
15 reps
-
4
Hip Thrust (Barbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
5 reps
80%
2
Seated Row (Machine)
5
6 reps
-
3
Back Extension
4
15 reps
-
4
Hip Thrust (Barbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
3 reps
82%
2
Deadlift (Dumbbell)
1
AMRAP
82%
3
Seated Row (Machine)
5
8 reps
-
4
Back Extension
4
15 reps
-
5
Hip Thrust (Barbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
3 reps
82%
2
Deadlift (Dumbbell)
1
AMRAP
82%
3
Seated Row (Machine)
5
8 reps
-
4
Back Extension
4
15 reps
-
5
Hip Thrust (Barbell)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
3 reps
82%
2
Deadlift (Dumbbell)
1
AMRAP
82%
3
Seated Row (Machine)
5
8 reps
-
4
Back Extension
4
15 reps
-
5
Hip Thrust (Barbell)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
70%
2
Chest Press (Machine)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
70%
2
Chest Press (Machine)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
70%
2
Chest Press (Machine)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
75%
2
Chest Press (Machine)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
75%
2
Chest Press (Machine)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
75%
2
Chest Press (Machine)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
75%
2
Push Up
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Tricep Extension (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
75%
2
Push Up
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Tricep Extension (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8 reps
75%
2
Push Up
4
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4
Tricep Extension (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
6 reps
80%
2
Push Up
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
-
4
Tricep Extension (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
6 reps
80%
2
Push Up
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
-
4
Tricep Extension (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
6 reps
80%
2
Push Up
5
5 reps
-
3
Bulgarian Split Squat (Dumbbell)
5
8 reps
-
4
Tricep Extension (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
4
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
4
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
5
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
5
5 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
5
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
5
5 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
5
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
5
5 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
5
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
5
5 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
5
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
5
5 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
5
12 reps
-
2
Russian Twist
3
12 reps
-
3
Pull-Up (Assisted)
5
5 reps
-
4
Romanian Deadlift (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Tricep Extension (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Tricep Extension (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
-
2
Incline Tricep Extension (Dumbbell)
3
12 reps
-
3
Incline Curl (Dumbbell)
3
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
7 reps
-
2
Incline Tricep Extension (Dumbbell)
4
12 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
7 reps
-
2
Incline Tricep Extension (Dumbbell)
4
12 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
7 reps
-
2
Incline Tricep Extension (Dumbbell)
4
12 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
7 reps
-
2
Incline Tricep Extension (Dumbbell)
4
12 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
7 reps
-
2
Incline Tricep Extension (Dumbbell)
4
12 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
7 reps
-
2
Incline Tricep Extension (Dumbbell)
4
12 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
7 reps
-
2
Incline Tricep Extension (Dumbbell)
4
12 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
7 reps
-
2
Incline Tricep Extension (Dumbbell)
4
12 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
5
7 reps
-
2
Incline Tricep Extension (Dumbbell)
4
12 reps
-
3
Incline Curl (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
5
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Goblet Squat
3 Sets
8 Reps
70%
2
Chest Press (Machine)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Glute Kickback (Cable)
3 Sets
12 Reps
-
2
Russian Twist
3 Sets
12 Reps
-
3
Pull-Up (Assisted)
4 Sets
5 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
Day 4
1
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
2
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Deadlift (Dumbbell)
3 Sets
12 Reps
70%
2
Seated Row (Machine)
3 Sets
8 Reps
-
3
Back Extension
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
GabbieGirlAge 35, Woman
2 years ago
5 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
The flexibility to modify exercises based on muscle fatigue. May need to have a conversion calculator handy.