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REHAB

by Federico

Program Description

for everyone who breaks up their knee and can't train the legs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 06, 2024 09:50
  • Last Edited
    Nov 23, 2024 05:31
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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 Bench Press (Dumbbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Reverse Pushdown
4
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Wirst Forearm Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Reverse Pushdown
4
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Wirst Forearm Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Reverse Pushdown
4
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Wirst Forearm Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Reverse Pushdown
4
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Wirst Forearm Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Reverse Pushdown
4
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Wirst Forearm Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Machine
3
8-10 reps
-
2
Single Arm Iso Row
3
10-12 reps
-
3
Pulley
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Wirst Forearm Curl
4
-
7
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Machine
3
8-10 reps
-
2
Single Arm Iso Row
3
10-12 reps
-
3
Pulley
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Wirst Forearm Curl
4
-
7
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Machine
3
8-10 reps
-
2
Single Arm Iso Row
3
10-12 reps
-
3
Pulley
4
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Wirst Forearm Curl
4
-
7
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Machine
3
8-10 reps
-
2
Single Arm Iso Row
3
10-12 reps
-
3
Pulley
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Wirst Forearm Curl
4
-
7
Face Pull
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Machine
3
8-10 reps
-
2
Pull-Up (Bodyweight)
3
6-8 reps
-
3
Pulley
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (Cable)
4
12-15 reps
-
6
Wirst Forearm Curl
4
-
7
Face Pull
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-12 reps
-
2
Pulley
3
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Wirst Forearm Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
-
2
Pulley
3
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Wirst Forearm Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Pulley
3
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Wirst Forearm Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Pulley
3
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Wirst Forearm Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-12 reps
-
2
Pulley
3
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
4
12-15 reps
-
5
Bicep Curl (Dumbbell)
3
10-12 reps
-
6
Wirst Forearm Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Bicep Curl (Cable)
3
12-15 reps
RPE 9.5
4
Reverse Pushdown
3
12-
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Bicep Curl (Cable)
3
12-15 reps
RPE 9.5
4
Reverse Pushdown
3
12-
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Bicep Curl (Cable)
3
12-15 reps
RPE 9.5
4
Reverse Pushdown
3
12-
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Bicep Curl (Cable)
3
12-15 reps
RPE 9.5
4
Reverse Pushdown
3
12-
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Bicep Curl (Cable)
3
12-15 reps
RPE 9.5
4
Reverse Pushdown
3
12-
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
2
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
3
Chest Fly (Cable)
4 Sets
12 Reps
-
4
Reverse Pushdown
4 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Wirst Forearm Curl
4 Sets
-
Day 2
1
Lat Machine
3 Sets
8-10 Reps
-
2
Single Arm Iso Row
3 Sets
10-12 Reps
-
3
Pulley
3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Bicep Curl (Cable)
4 Sets
12-15 Reps
-
6
Wirst Forearm Curl
4 Sets
-
7
Face Pull
4 Sets
12-15 Reps
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
10-12 Reps
-
2
Pulley
3 Sets
12-15 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Wirst Forearm Curl
4 Sets
-
Day 4
1
Chest Press (Machine)
3 Sets
10-12 Reps
@9
2
Cable Low Row
3 Sets
10-12 Reps
@9
3
Bicep Curl (Cable)
3 Sets
12-15 Reps
@9.5
4
Reverse Pushdown
3 Sets
12-
@9
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
6
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9