Back to the grind
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5–10 reps | @8–10 |
| 2 | Wide Grip Lat Pulldown | 2 | 5–10 reps | @9–10 |
| 3 | Shoulder Press (Plate Loaded) | 2 | 5–10 reps | @9–10 |
| 4 | Chest Supported Row (Machine) | 2 | 5–10 reps | @9–10 |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 5–10 reps | @9–10 |
| 6 | Face Away Cable Curl | 2 | 5–10 reps | @9–10 |
| 7 | Hammer Curl | 2 | 5–10 reps | @9–10 |
| 8 | Skull Crusher (Dumbbell) | 2 | 5–12 reps | @9–10 |
| 9 | Leg Raise (Captain's Chair) | 3 | 5–15 reps | @9–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 5–10 reps | @8–10 |
| 2 | Single Leg Hyperextension | 2 | 5–12 reps | @9–10 |
| 3 | Single Leg Press | 2 | 5–10 reps | @8–10 |
| 4 | Straight Leg Calf Raise | 3 | 5–10 reps | @10 |
| 5 | Single Leg Extension | 3 | 5–10 reps | @9–10 |
| 6 | Leg Curl | 2 | 5–10 reps | @9–10 |
| Superset | ||||
| 7A | One Arm Lateral Raise (Cable) | 2 | 5–10 reps | @9–10 |
| 7B | Rear Delt Fly (Cable) | 2 | 5–15 reps | @9–10 |
| 8 | Cable Crunch | 3 | 5–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 5–10 reps | @9–10 |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 5–10 reps | @9–10 |
| 3 | Lateral Raise (Cable) | 2 | 5–10 reps | @9–10 |
| 4 | Chest Fly (Machine) | 3 | 5–10 reps | @9–10 |
| 5 | Bicep Curl (EZ Bar) | 2 | 5–10 reps | @9–10 |
| 6 | Preacher Curl (EZ Bar) | 2 | 5–10 reps | @9–10 |
| 7 | Leg Raise (Captain's Chair) | 3 | 5–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 5–10 reps | @9–10 |
| 2 | Single Arm Row (Cable) | 2 | 5–10 reps | @9–10 |
| 3 | Standing Pullover (Cable) | 2 | 5–10 reps | @9–10 |
| 4 | JM Press (Smith Machine) | 2 | 5–10 reps | @9–10 |
| 5 | Single Arm Pushdown | 2 | 5–10 reps | @9–10 |
| 6 | Rear Delt Fly (Machine) | 2 | 5–10 reps | @9–10 |
| 7 | Cable Crunch | 3 | 5–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Good Morning | 2 | 5–10 reps | @8–10 |
| 2 | Leg Press | 2 | 5–10 reps | @8–10 |
| 3 | Straight Leg Calf Raise | 3 | 5–10 reps | @10 |
| 4 | Leg Curl | 3 | 5–10 reps | @9–10 |
| 5 | Single Leg Extension | 2 | 5–10 reps | @9–10 |
| 6 | Hip Adductor (Machine) | 3 | 5–15 reps | @9–10 |
| 7 | Plank (Weighted) | 3 | 0.5–2 min | @8–10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Back to the grind is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 to the grind is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Back to the grind 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
