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BoostcampPNG

Upper body (rehab back)

by Zac Berry

Program Description

Upper body only while back injury heals

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 10, 2025 04:33
  • Last Edited
    Feb 14, 2025 11:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Pec Fly (Dumbbell)
5
15 reps
-
2
Bench Press (Barbell)
3
3 reps
85%
3
Incline Bench Press (Dumbbell)
3
15 reps
70%
4
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pullover (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
3
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
3
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
3
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pec Fly (Dumbbell)
5 Sets
15 Reps
-
2
Bench Press (Barbell)
3 Sets
3 Reps
85%
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
70%
4
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
5
Seated Dumbbell Curl
5 Sets
15 Reps
-
6
Pullover (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Incline Fly Press (Dumbbell)
5 Sets
15 Reps
-
2
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
3
Seated Dumbbell Curl
5 Sets
15 Reps
-
4
Pullover (Dumbbell)
5 Sets
10 Reps
-
5
Shrug (Trap Bar)
3 Sets
10 Reps
70%
Day 3
1
Incline Fly Press (Dumbbell)
5 Sets
15 Reps
-
2
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
3
Seated Dumbbell Curl
5 Sets
15 Reps
-
4
Pullover (Dumbbell)
5 Sets
10 Reps
-
5
Shrug (Trap Bar)
3 Sets
10 Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-