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3 week aux recovery

by heath D.
5 athletes joined

Program Description

Recover from a heavy lifting. Split and strengthen auxiliary muscles

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 25, 2024 01:48
  • Last Edited
    Jun 18, 2025 08:03

Summary

Embark on a rejuvenating journey with the 3 Week Aux Recovery program, designed to help you recover while maintaining strength and muscle tone. Over five days each week, you'll engage in a variety of targeted exercises, including cable chest flies, leg extensions, and face pulls, all tailored to promote recovery and enhance muscle balance. This program is perfect for anyone looking to recharge their body without sacrificing progress. Get ready to feel revitalized and stronger in just three weeks!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Glutes
11.9%
Upper Back
10.4%
Hamstrings
9.3%
Triceps
7.8%
Chest
7.5%
Front Delts
6.3%
Biceps
6%
Adductors
4.9%
Lats
4.9%
Middle Delts
4.5%
Abductors
3.7%
Rear Delts
3%
Forearms
2.6%
Calves
1.9%
Abs
1.5%
Lower Back
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8 reps
RPE 6
2
Face Pull
3
8 reps
RPE 6
3
Pec Deck (Machine)
3
8 reps
RPE 6
4
Tricep Extension (Cable)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 6
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 6
8
Chin-Up (Weighted)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8 reps
RPE 6
2
Face Pull
3
8 reps
RPE 6
3
Pec Deck (Machine)
3
8 reps
RPE 6
4
Tricep Extension (Cable)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 6
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 6
8
Chin-Up (Weighted)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8 reps
RPE 6
2
Face Pull
3
8 reps
RPE 6
3
Pec Deck (Machine)
3
8 reps
RPE 6
4
Tricep Extension (Cable)
3
8 reps
RPE 6
5
Tricep Extension (Barbell)
3
8 reps
RPE 6
6
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 6
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 6
8
Chin-Up (Weighted)
3
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Hip Abductor (Machine)
3
8 reps
RPE 6
4
Hip Adductor (Machine)
3
8 reps
RPE 6
5
Single Leg Press
3
8 reps
RPE 6
6
Standing Calf Raise
3
8 reps
RPE 6
7
Hip Thrust (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Hip Abductor (Machine)
3
8 reps
RPE 6
4
Hip Adductor (Machine)
3
8 reps
RPE 6
5
Single Leg Press
3
8 reps
RPE 6
6
Standing Calf Raise
3
8 reps
RPE 6
7
Hip Thrust (Barbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Hip Abductor (Machine)
3
8 reps
RPE 6
4
Hip Adductor (Machine)
3
8 reps
RPE 6
5
Single Leg Press
3
8 reps
RPE 6
6
Standing Calf Raise
3
8 reps
RPE 6
7
Hip Thrust (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
2
Seated Row (Cable)
3
8 reps
RPE 6
3
T-Bar Row
3
8 reps
RPE 6
4
Upright Row (Barbell)
3
8 reps
RPE 6
5
Face Pull
3
8 reps
RPE 6
6
Cable Crossover
3
8 reps
RPE 6
7
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
2
Seated Row (Cable)
3
8 reps
RPE 6
3
T-Bar Row
3
8 reps
RPE 6
4
Upright Row (Barbell)
3
8 reps
RPE 6
5
Face Pull
3
8 reps
RPE 6
6
Cable Crossover
3
8 reps
RPE 6
7
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8 reps
RPE 6
2
Seated Row (Cable)
3
8 reps
RPE 6
3
T-Bar Row
3
8 reps
RPE 6
4
Upright Row (Barbell)
3
8 reps
RPE 6
5
Face Pull
3
8 reps
RPE 6
6
Cable Crossover
3
8 reps
RPE 6
7
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Hip Abductor (Machine)
3
8 reps
RPE 6
5
Hip Adductor (Machine)
3
8 reps
RPE 6
6
Lunge (Dumbbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Hip Abductor (Machine)
3
8 reps
RPE 6
5
Hip Adductor (Machine)
3
8 reps
RPE 6
6
Lunge (Dumbbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6
3
Leg Extension
3
8 reps
RPE 6
4
Hip Abductor (Machine)
3
8 reps
RPE 6
5
Hip Adductor (Machine)
3
8 reps
RPE 6
6
Lunge (Dumbbell)
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Squat (Barbell)
3
8 reps
RPE 6
4
Deadlift (Barbell)
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Squat (Barbell)
3
8 reps
RPE 6
4
Deadlift (Barbell)
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Squat (Barbell)
3
8 reps
RPE 6
4
Deadlift (Barbell)
3
8 reps
RPE 6
Week 1
1 / 3 Weeks
Day 1
1
Chest Fly (Cable)
3 Sets
8 Reps
@6
2
Face Pull
3 Sets
8 Reps
@6
3
Pec Deck (Machine)
3 Sets
8 Reps
@6
4
Tricep Extension (Cable)
3 Sets
8 Reps
@6
5
Tricep Extension (Barbell)
3 Sets
8 Reps
@6
6
Reverse Wrist Curl (Barbell)
3 Sets
8 Reps
@6
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@6
8
Chin-Up (Weighted)
3 Sets
5 Reps
@6
Day 2
1
Leg Extension
3 Sets
8 Reps
@6
2
Leg Curl
3 Sets
8 Reps
@6
3
Hip Abductor (Machine)
3 Sets
8 Reps
@6
4
Hip Adductor (Machine)
3 Sets
8 Reps
@6
5
Single Leg Press
3 Sets
8 Reps
@6
6
Standing Calf Raise
3 Sets
8 Reps
@6
7
Hip Thrust (Barbell)
3 Sets
8 Reps
@6
Day 3
1
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@6
2
Seated Row (Cable)
3 Sets
8 Reps
@6
3
T-Bar Row
3 Sets
8 Reps
@6
4
Upright Row (Barbell)
3 Sets
8 Reps
@6
5
Face Pull
3 Sets
8 Reps
@6
6
Cable Crossover
3 Sets
8 Reps
@6
7
Bicep Curl (Barbell)
3 Sets
8 Reps
@6
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6
2
Leg Curl
3 Sets
8 Reps
@6
3
Leg Extension
3 Sets
8 Reps
@6
4
Hip Abductor (Machine)
3 Sets
8 Reps
@6
5
Hip Adductor (Machine)
3 Sets
8 Reps
@6
6
Lunge (Dumbbell)
3 Sets
8 Reps
@6
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@6
2
Bench Press (Barbell)
3 Sets
8 Reps
@6
3
Squat (Barbell)
3 Sets
8 Reps
@6
4
Deadlift (Barbell)
3 Sets
8 Reps
@6