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Restart

by Maxx M.
1 athletes joined

Program Description

2 month program for weight loss, back strengthening exercises and full body work to get you back into shape

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 17, 2025 09:32
  • Last Edited
    Jan 17, 2025 11:10
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6.5
4
Lat Pulldown
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
6
Hammer Curl
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
15 mins
-
2
Plank
2
1 mins
-
3
Russian Twist (Dumbbell)
1
20 reps
RPE 6
4
Hip Thrust (Machine)
2
8 reps
RPE 6
5
Chest Press (Machine)
2
8 reps
RPE 6.5
6
Decline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stationary Bike
1
10 mins
-
2
Hip Thrust (Machine)
3
6 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 6.5
4
Leg Extension
3
12 reps
RPE 6
5
Leg Press
3
12 reps
RPE 6
Week 1
1 / 8 Weeks
Day 3
1
Stationary Bike
1 Set
10 mins
-
2
Hip Thrust (Machine)
3 Sets
6 Reps
@6
3
Deadlift (Barbell)
2 Sets
8 Reps
@6.5
4
Leg Extension
3 Sets
12 Reps
@6
5
Leg Press
3 Sets
12 Reps
@6
Day 2
1
Stationary Bike
1 Set
15 mins
-
2
Plank
2 Sets
1 mins
-
3
Russian Twist (Dumbbell)
1 Set
20 Reps
@6
4
Hip Thrust (Machine)
2 Sets
8 Reps
@6
5
Chest Press (Machine)
2 Sets
8 Reps
@6.5
6
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
Day 1
1
Stationary Bike
1 Set
10 mins
@6
2
Deadlift (Barbell)
3 Sets
6 Reps
@6
3
Seated Row (Cable)
3 Sets
12 Reps
@6.5
4
Lat Pulldown
2 Sets
8 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
6
Hammer Curl
3 Sets
10 Reps
@6