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BoostcampPNG

Rehab Training

by Arthur
4 athletes joined

Program Description

Personal Addition to the rehab work. Focus on the lower Body and arms. Get rid of pushing exercises to fix imbalance in the shoulders.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 31, 2024 08:59
  • Last Edited
    Jun 16, 2024 03:22
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 8
2A
Leg Extension
3
12 reps
RPE 8
2B
Leg Curl
3
12 reps
RPE 8
3A
Hip Adductor (Machine)
3
12 reps
RPE 8
3B
Hip Abductor (Machine)
3
12 reps
RPE 8
4
Standing Calf Raise
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
RPE 8
3A
Push Up
3
20 reps
RPE 6
3B
Seated Row (Cable)
3
12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 1
1
Leg Press
4 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
12 Reps
@8
2B
Leg Curl
3 Sets
12 Reps
@8
3A
Hip Adductor (Machine)
3 Sets
12 Reps
@8
3B
Hip Abductor (Machine)
3 Sets
12 Reps
@8
4
Standing Calf Raise
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
@8
3A
Push Up
3 Sets
20 Reps
@6
3B
Seated Row (Cable)
3 Sets
12 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8