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Back In Action
Beginner–IntermediateFree

Back In Action

Back in action after a long hiatus. Mostly machines

Greg M.
Greg M.· Jun 2025
iOS & Android

Overview

Length
5 weeks
Days / week
4 days
Level
Beginner, Intermediate
Goal
Muscle, Women's
Equipment
Full Gym
Session length
70 min
**Back In Action** is a dynamic 5-week workout program designed to help you regain strength and boost your fitness levels. With 20 training days packed into this program, you'll engage in targeted supersets that focus on major muscle groups, including chest, back, legs, and arms. Each session combines compound and isolation exercises, ensuring you build muscle while improving endurance. Get ready to push your limits and feel empowered as you progress through this structured regimen!

Who it's for

Beginners new to structured strength training
Athletes focused on building muscle size
Athletes who can train 4 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Upper Back
12.1%
Triceps
11.3%
Front Delts
10.3%
Quadriceps
9.4%
Hamstrings
8.6%
Lats
7.6%
Biceps
7.5%
Glutes
6.3%
Chest
5.8%
Middle Delts
5.7%
Abs
4%
Rear Delts
3.5%
Abductors
2.2%
Calves
2%
Lower Back
1.8%
Forearms
1.8%
Week 1 Workouts
#ExerciseSetsReps
Superset
1AChest Press (Machine)20 reps
1BLeg Press20 reps
Superset
2ALateral Raise (Cable)20 reps
2BHamstring Curl20 reps
Superset
3ALat Pulldown20 reps
3BTricep Extension (Cable)20 reps
Superset
4ALeg Extension20 reps
4BBicep Curl (Dumbbell)20 reps
5Seated Row (Machine)10 reps
#ExerciseSetsReps
Superset
1AShoulder Press (Machine)20 reps
1BHammer Curl20 reps
Superset
2ALat Pulldown (Close Grip)20 reps
2BDips Between Chairs20 reps
3Leg Press20 reps
4Abs Crunch (Machine)20 reps
#ExerciseSetsReps
Superset
1AChest Press (Machine)20 reps
1BLeg Press20 reps
Superset
2ALateral Raise (Cable)20 reps
2BHamstring Curl20 reps
Superset
3ALat Pulldown20 reps
3BTricep Extension (Cable)20 reps
Superset
4ALeg Extension20 reps
4BBicep Curl (Dumbbell)20 reps
5Seated Row (Machine)10 reps
#ExerciseSetsReps
Superset
1AShrug (Dumbbell)30 reps
1BStanding Calf Raise30 reps
2Face Pull30 reps
3Chest Fly (Machine)30 reps
4Abs Crunch (Machine)30 reps

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Back In Action is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Back In Action is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Back In Action is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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