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Paul Recovery

by Paul G.
1 athletes joined

Program Description

Train without pain around injury

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 18, 2024 11:35
  • Last Edited
    Nov 18, 2024 11:39
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 6
2
One Arm Bent Over Row
1
8-10 reps
RPE 7
3
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
5
Band Face Pull
4
10-12 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
2
One Arm Bent Over Row
1 Set
8-10 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
5
Band Face Pull
4 Sets
10-12 Reps
@6
Day 2
1
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
2
One Arm Bent Over Row
1 Set
8-10 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
5
Band Face Pull
4 Sets
10-12 Reps
@6
Day 3
1
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6
2
One Arm Bent Over Row
1 Set
8-10 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
5
Band Face Pull
4 Sets
10-12 Reps
@6