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Back in The Saddle

by Ricardo A.
2 athletes joined

Program Description

Designed for getting back into the gym after “falling off”. This split hits most of the major muscle groups with a rather high intensity. Not recommended for beginners(possible though), but novice/intermediate lifters, who are familiar with keeping good form while going to failure.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 28, 2025 09:32
  • Last Edited
    Jun 18, 2025 08:32

Summary

Get ready to reclaim your strength with "Back in The Saddle," a dynamic 6-week program designed to get you back on track. With three focused training days each week, you'll engage in a variety of exercises targeting your back and legs, including weighted pull-ups, Kroc rows, and leg presses. Each session is structured to challenge your limits while building muscle and endurance, ensuring you see results. Perfect for those ready to dive back into their fitness journey, this program will help you regain confidence and power in the gym.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
RPE 9.5
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Kroc Row
3
8-12 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
5
Seated Row (Cable)
3
6-8 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
4
Bench Press (Dumbbell)
3
6-8 reps
RPE 9.5
5
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
Leg Press
3
6-8 reps
RPE 9.5
3
Leg Curl
3
8-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
3-6 Reps
@9.5
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9.5
3
Kroc Row
3 Sets
8-12 Reps
@9.5
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
5
Seated Row (Cable)
3 Sets
6-8 Reps
@9.5
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9.5
Day 3
1
Leg Extension
3 Sets
8-12 Reps
@9.5
2
Leg Press
3 Sets
6-8 Reps
@9.5
3
Leg Curl
3 Sets
8-12 Reps
@9.5
4
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@9.5
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
3
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@9.5
4
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9.5
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9.5