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Temporary workouts hamstring tear/ upper training programme

by Franclin D.
3 athletes joined
4.0
(1 rating)

Program Description

Couldn't train legs because of an injury so I made this temporary programme. If you have a hamstring strain/ tear you could add smith machine squats and hack squats to keep quad work.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 06, 2024 04:03
  • Last Edited
    Jan 21, 2025 07:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
88%
84%
2
Bench Press (Close Grip)
3
8 reps
-
3
Chest Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
90%
84%
2
Bench Press (Close Grip)
3
8 reps
-
3
Chest Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
2 reps
90%
86%
2
Bench Press (Close Grip)
3
8 reps
-
3
Chest Fly (Machine)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
92%
86%
2
Bench Press (Close Grip)
3
8 reps
-
3
Chest Fly (Machine)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
7 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3
7 reps
6 reps
-
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
7 reps
6 reps
-
-
2
Overhead Press (Barbell)
4
6 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4A
Bicep Curl (Dumbbell)
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6 reps
8 reps
-
-
2
Chest Press (Machine)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4A
Hammer Curl
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4A
Hammer Curl
2
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Single Arm High Row (Cable)
3
8 reps
-
4A
Hammer Curl
3
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
12 reps
-
2
Shoulder Press (Machine)
3
12 reps
-
3
Single Arm High Row (Cable)
4
8 reps
-
4A
Hammer Curl
3
15 reps
-
4B
Lying Leg Raise
2
15 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
8 Reps
-
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
2 Reps
2 Reps
88%
84%
2
Bench Press (Close Grip)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
2 Sets
12 Reps
-
Day 4
1
Standing Calf Raise
2 Sets
12 Reps
-
2
Shoulder Press (Machine)
3 Sets
12 Reps
-
3
Single Arm High Row (Cable)
3 Sets
8 Reps
-
4A
Hammer Curl
2 Sets
15 Reps
-
4B
Lying Leg Raise
2 Sets
15 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
6 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Pull-Up (Assisted)
3 Sets
12 Reps
-
4A
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
4B
Lying Leg Raise
2 Sets
15 Reps
-