Program Description
**The Return of the King** is a comprehensive 16-week strength training program designed to reignite your passion for lifting and help you reclaim your fitness goals. With 48 training sessions spread across four intense training days each week, this program emphasizes compound movements like squats, bench presses, and deadlifts, ensuring you build strength and muscle effectively. Each workout is carefully structured to challenge your limits while promoting recovery, making it perfect for lifters of all levels ready to elevate their training. Get ready to embrace the grind and transform your physique!
Program Overview
- LevelBeginner
- GoalPowerlifting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 09, 2026 05:25
- Last EditedFeb 09, 2026 05:48
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.7%
Triceps
10.6%
Upper Back
10.6%
Glutes
9.5%
Hamstrings
9.1%
Lats
8.3%
Abs
8%
Chest
7.6%
Quadriceps
5.3%
Middle Delts
5.3%
Biceps
4.2%
Lower Back
2.7%
Calves
2.3%
Rear Delts
2.3%
Adductors
1.5%
Forearms
1.1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 6
2
Bench Press (Barbell)
4
6-8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 6
4
Split Squat (Dumbbell)
3
8 reps
RPE 6
5
Standing Calf Raise
3
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 6
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Hamstring Curl
3
10-15 reps
-
5
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
5-8 reps
-
2
Landmine Press
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Suitcase Carry
3
30-45 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)4 Sets
5-8 Reps
@6
2
Bench Press (Barbell)4 Sets
6-8 Reps
@6
3
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@6
4
Split Squat (Dumbbell)3 Sets
8 Reps
@6
5
Standing Calf Raise3 Sets
12-15 Reps
@6
Day 2
1
Chest Supported Row (Machine)4 Sets
8-10 Reps
@6
2
Lat Pulldown (Neutral Grip)4 Sets
6-10 Reps
@6
3
Hip Thrust (Barbell)4 Sets
8-12 Reps
-
4
Hamstring Curl3 Sets
10-15 Reps
-
5
Face Pull3 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Dumbbell)4 Sets
5-8 Reps
-
2
Landmine Press3 Sets
8 Reps
-
3
Single Arm Row (Dumbbell)3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
5
Suitcase Carry3 Sets
30-45 mins
-