Japas injury speedrun
Recover stronger and faster with Japas Injury Speedrun—your 10-week path to resilience and renewed strength, training smarter every step of the way.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6 reps | 65% |
| 2 | Bench Press (Close Grip) | 2 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 3 | Leg Press (45 Degrees) | 2 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 4 | Bent Over Row (Barbell) | 3 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 5 | Hip Adductor (Machine) | 2 | 15 reps | @8 |
| 6 | Face Pull | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6 reps | 67% |
| 2 | Seated Overhead Press (Dumbbell) | 2 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 3 | Preacher Curl (Machine) | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| 4 | Tricep Extension (Cable) | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| Superset | ||||
| 5A | Wrist Curls (Atlas) | 2 | 15 reps | @8 |
| 5B | Reverse Wrist Curls (Atlas) | 2 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 4 | 6 reps | 63% |
| 2 | Sumo deadlift (Defecite) | 3 | 5 reps | 55% |
| 3 | Incline Bench Press (Barbell) | 3 | 6–8 reps | — |
| 4 | Cable Crunch | 2 | 12–15 reps | @8 |
| 1 | 12–15 reps | @9 | ||
| 5 | Skull Crusher (Barbell) | 3 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Long Pause Bench Press | 4 | 6 reps | 60% |
| 2 | Zercher Squat (Barbell) | 3 | 6 reps | — |
| 3 | Bench Press (Dumbbell) | 2 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 4 | Lateral Raise (Dumbbell) | 2 | 12–15 reps | @9 |
| 5 | Incline curl (Machine) | 2 | 10–12 reps | @8 |
| 1 | 10–12 reps | @9 | ||
| Superset | ||||
| 6A | Wrist Curls (Atlas) | 2 | 15 reps | @9 |
| 6B | Reverse Wrist Curls (Atlas) | 2 | 15 reps | @9 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Japas injury speedrun is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Japas injury speedrun is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Japas injury speedrun is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
