Program Description
To get used to being in the gym again and gradually ramp back up. Weeks 1–2 Conservative weights Learn movement again Expect soreness, not pain Weeks 3–6 Add 5–10 lb when all reps feel solid Or add 1–2 reps per set Rule: If a lift feels like garbage, don’t force it. Just get the work done.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 22, 2026 11:07
- Last EditedJan 25, 2026 06:32
Muscle Engagement
Front
Back
MuscleSet
Glutes
16%
Quadriceps
14.9%
Hamstrings
14.9%
Upper Back
8.5%
Abs
8.2%
Front Delts
7.5%
Triceps
6.4%
Lats
6.4%
Chest
4.3%
Lower Back
4.3%
Biceps
3.2%
Adductors
2.1%
Middle Delts
2.1%
Abductors
1.1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 6
2
Bench Press (Barbell)
3
6-10 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6
5
Sled Push
1
5-7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 6
2
Lat Pulldown
3
6-10 reps
RPE 6
3
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
5A
Plank
2
0.5-0.75 mins
RPE 6
5B
Cable Crunch
2
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 6
5A
Kettlebell Swing
3
15 reps
RPE 6
5B
Squat (Bodyweight)
3
20 reps
RPE 6
5C
Bike 200m
3
AMRAP
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@6
@6
@6
2
Bench Press (Barbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@6
@6
3
Seated Row (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
4
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@6
@6
5
Sled Push1 Set
5-7 mins
@6
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@6
@6
@6
2
Lat Pulldown1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@6
@6
3
Standing Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@6
@6
4
Leg Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
5A
Plank1 Set
1 Set
0.5-0.75 mins
0.5-0.75 mins
@6
@6
5B
Cable Crunch1 Set
1 Set
10-12 Reps
10-12 Reps
@6
@6
Day 3
1
Front Squat (Barbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@6
@6
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
3
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
4
Hip Thrust (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
5A
Kettlebell Swing1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
5B
Squat (Bodyweight)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6
@6
5C
Bike 200m1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@6
@6
@6