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Lt Dan special (ain’t got no legs)

by Daniel P.
1 athletes joined

Program Description

**Lt Dan Special (Ain't Got No Legs)** This program was designed to rebuild strength and endurance of the upper body following a leg injury. It is designed to be done in conjunction with prescribed physical therapy for leg recovery while building and maintaining upper body strength. Also good for true Gym Bros who just wanna skip legs.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2026 02:26
  • Last Edited
    Mar 25, 2026 02:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.7%
Front Delts
14.3%
Upper Back
14.3%
Biceps
13.1%
Lats
11.9%
Chest
9.5%
Middle Delts
7.1%
Abs
7.1%
Forearms
3.6%
Rear Delts
2.4%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Fly (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Face Pull
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
15 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
30 secs
-
3
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
30 secs
-
3
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
30 secs
-
3
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
30 secs
-
3
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
30 secs
-
3
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
30 secs
-
3
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
30 secs
-
3
Lying Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
30 secs
-
3
Lying Leg Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Chest Fly (Machine)
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
3 Sets
12 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Chest Press (Machine)
3 Sets
12 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
French Press
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Cable Crunch
3 Sets
15 Reps
-
2
Plank
3 Sets
30 secs
-
3
Lying Leg Raise
3 Sets
15 Reps
-