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3 week aux recovery

by heath D.
3 athletes joined

Program Description

Recover from a heavy lifting. Split and strengthen auxiliary muscles

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 25, 2024 01:48
  • Last Edited
    Jul 08, 2024 12:36
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8 reps
RPE 6
2
Face Pull
3
8 reps
RPE 6
3
Pec Deck (Machine)
3
8 reps
RPE 6
4
Tricep Extension (Cable)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 6
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 6
8
Chin-Up (Weighted)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8 reps
RPE 6
2
Face Pull
3
8 reps
RPE 6
3
Pec Deck (Machine)
3
8 reps
RPE 6
4
Tricep Extension (Cable)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 6
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 6
8
Chin-Up (Weighted)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8 reps
RPE 6
2
Face Pull
3
8 reps
RPE 6
3
Pec Deck (Machine)
3
8 reps
RPE 6
4
Tricep Extension (Cable)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 6
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 6
8
Chin-Up (Weighted)
3
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Hip Abductor (Machine)
3
8 reps
RPE 6
4
Hip Adductor (Machine)
3
8 reps
RPE 6
5
Single Leg Press
3
8 reps
RPE 6
6
Standing Calf Raise
3
8 reps
RPE 6
7
Hip Thrust (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Hip Abductor (Machine)
3
8 reps
RPE 6
4
Hip Adductor (Machine)
3
8 reps
RPE 6
5
Single Leg Press
3
8 reps
RPE 6
6
Standing Calf Raise
3
8 reps
RPE 6
7
Hip Thrust (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Hip Abductor (Machine)
3
8 reps
RPE 6
4
Hip Adductor (Machine)
3
8 reps
RPE 6
5
Single Leg Press
3
8 reps
RPE 6
6
Standing Calf Raise
3
8 reps
RPE 6
7
Hip Thrust (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
2
Seated Row (Cable)
3
8 reps
RPE 6
3
T-Bar Row
3
8 reps
RPE 6
4
Upright Row (Barbell)
3
8 reps
RPE 6
5
Face Pull
3
8 reps
RPE 6
6
Cable Crossover
3
8 reps
RPE 6
7
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
2
Seated Row (Cable)
3
8 reps
RPE 6
3
T-Bar Row
3
8 reps
RPE 6
4
Upright Row (Barbell)
3
8 reps
RPE 6
5
Face Pull
3
8 reps
RPE 6
6
Cable Crossover
3
8 reps
RPE 6
7
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
2
Seated Row (Cable)
3
8 reps
RPE 6
3
T-Bar Row
3
8 reps
RPE 6
4
Upright Row (Barbell)
3
8 reps
RPE 6
5
Face Pull
3
8 reps
RPE 6
6
Cable Crossover
3
8 reps
RPE 6
7
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Hip Abductor (Machine)
3
8 reps
RPE 6
5
Hip Adductor (Machine)
3
8 reps
RPE 6
6
Lunge (Dumbbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Hip Abductor (Machine)
3
8 reps
RPE 6
5
Hip Adductor (Machine)
3
8 reps
RPE 6
6
Lunge (Dumbbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Hip Abductor (Machine)
3
8 reps
RPE 6
5
Hip Adductor (Machine)
3
8 reps
RPE 6
6
Lunge (Dumbbell)
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Squat (Barbell)
3
8 reps
RPE 6
4
Deadlift (Barbell)
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Squat (Barbell)
3
8 reps
RPE 6
4
Deadlift (Barbell)
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Squat (Barbell)
3
8 reps
RPE 6
4
Deadlift (Barbell)
3
8 reps
RPE 6
Week 1
1 / 3 Weeks
Day 1
1
Chest Fly (Cable)
3 Sets
8 Reps
@6
2
Face Pull
3 Sets
8 Reps
@6
3
Pec Deck (Machine)
3 Sets
8 Reps
@6
4
Tricep Extension (Cable)
3 Sets
8 Reps
@6
5
Tricep Extension (Barbell)
3 Sets
8 Reps
@6
6
Reverse Wrist Curl (Barbell)
3 Sets
8 Reps
@6
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@6
8
Chin-Up (Weighted)
3 Sets
5 Reps
@6
Day 2
1
Leg Extension
3 Sets
8 Reps
@6
2
Leg Curl
3 Sets
8 Reps
@6
3
Hip Abductor (Machine)
3 Sets
8 Reps
@6
4
Hip Adductor (Machine)
3 Sets
8 Reps
@6
5
Single Leg Press
3 Sets
8 Reps
@6
6
Standing Calf Raise
3 Sets
8 Reps
@6
7
Hip Thrust (Barbell)
3 Sets
8 Reps
@6
Day 3
1
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@6
2
Seated Row (Cable)
3 Sets
8 Reps
@6
3
T-Bar Row
3 Sets
8 Reps
@6
4
Upright Row (Barbell)
3 Sets
8 Reps
@6
5
Face Pull
3 Sets
8 Reps
@6
6
Cable Crossover
3 Sets
8 Reps
@6
7
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6
2
Leg Curl
3 Sets
8 Reps
@6
3
Leg Extension
3 Sets
8 Reps
@6
4
Hip Abductor (Machine)
3 Sets
8 Reps
@6
5
Hip Adductor (Machine)
3 Sets
8 Reps
@6
6
Lunge (Dumbbell)
3 Sets
8 Reps
@6
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@6
2
Bench Press (Barbell)
3 Sets
8 Reps
@6
3
Squat (Barbell)
3 Sets
8 Reps
@6
4
Deadlift (Barbell)
3 Sets
8 Reps
@6