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Coming back to the gym

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1 athletes joined

Program Description

**Coming Back to the Gym** is a comprehensive 12-week program designed to help you regain your strength and confidence in the gym. With 36 workouts spread across the weeks, you'll engage in a balanced mix of push, pull, and leg exercises, focusing on both muscle sculpting and athletic performance. Each session lasts approximately 60 minutes and is tailored for novice and beginner lifters, ensuring a gradual and effective return to fitness. Get ready to build a solid foundation and reignite your passion for training!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2026 08:24
  • Last Edited
    Mar 04, 2026 09:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Abs
13.8%
Front Delts
12.3%
Upper Back
9.1%
Chest
7.3%
Lats
7.3%
Biceps
7.3%
Middle Delts
6.9%
Hamstrings
6.5%
Rear Delts
5.4%
Quadriceps
3.3%
Glutes
3.3%
Forearms
1.8%
Abductors
1.6%
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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
Chest Press (Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Plank
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Plank
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Plank
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Plank
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
5
Plank
4
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
5
Plank
4
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
5
Plank
4
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lateral Raise (Cable)
4
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
5
Plank
4
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Lateral Raise (Cable)
3
12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
5
Plank
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Lateral Raise (Cable)
3
12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
5
Plank
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Lateral Raise (Cable)
3
12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
5
Plank
3
0.5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Lateral Raise (Cable)
3
12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
5
Plank
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Rear Delt Fly (Machine)
3
12 reps
RPE 7
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Hanging Knee Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 9
5
Hanging Knee Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 9
5
Hanging Knee Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 9
5
Hanging Knee Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12 reps
RPE 8
4
Bicep Curl (Cable)
4
10 reps
RPE 9
5
Hanging Knee Raise
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9.5
2
Seated Row (Cable)
3
8 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
10 reps
RPE 9.5
5
Hanging Knee Raise
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9.5
2
Seated Row (Cable)
3
8 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
10 reps
RPE 9.5
5
Hanging Knee Raise
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9.5
2
Seated Row (Cable)
3
8 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
10 reps
RPE 9.5
5
Hanging Knee Raise
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9.5
2
Seated Row (Cable)
3
8 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
10 reps
RPE 9.5
5
Hanging Knee Raise
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Side Crunch (Cable)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Side Crunch (Cable)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Side Crunch (Cable)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Side Crunch (Cable)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Side Crunch (Cable)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Side Crunch (Cable)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Side Crunch (Cable)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 7
2
Lying Leg Curl
3
10 reps
RPE 7
3
Shoulder Press (Machine)
3
8 reps
RPE 8
4
Side Crunch (Cable)
3
12 reps
RPE 7
5
Abs Crunch (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Lying Leg Curl
3
10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
8 reps
RPE 9.5
4
Side Crunch (Cable)
3
12 reps
RPE 9.5
5
Abs Crunch (Machine)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Lying Leg Curl
3
10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
8 reps
RPE 9.5
4
Side Crunch (Cable)
3
12 reps
RPE 9.5
5
Abs Crunch (Machine)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Lying Leg Curl
3
10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
8 reps
RPE 9.5
4
Side Crunch (Cable)
3
12 reps
RPE 9.5
5
Abs Crunch (Machine)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Lying Leg Curl
3
10 reps
RPE 9.5
3
Shoulder Press (Machine)
3
8 reps
RPE 9.5
4
Side Crunch (Cable)
3
12 reps
RPE 9.5
5
Abs Crunch (Machine)
3
12 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lateral Raise (Cable)
3 Sets
12 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
5
Plank
3 Sets
0.5 mins
@7
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@8
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
4
Bicep Curl (Cable)
3 Sets
10 Reps
@8
5
Hanging Knee Raise
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
10 Reps
@7
2
Lying Leg Curl
3 Sets
10 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8 Reps
@8
4
Side Crunch (Cable)
3 Sets
12 Reps
@7
5
Abs Crunch (Machine)
3 Sets
12 Reps
@7