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Strength recovery after ACL injury

by Rudra Prasad R.
1 athletes joined

Program Description

Kindly avoid working out if your ACL recovery is below 60-70 percent This program I'm following nowadays to recover my strength after an ACL injury ( Grade 1 ) , within 2-4 weeks I regained my previous weight and strength and also training my legs at a safe way to prevent any unnecessary strain on it. The maximum amount of time it requires is 120mins / 2 hour ( including rest) Note :- Kindly use 7mm knee sleeves for every single workout as you suffered from an ACL injury and this program is totally built on personal feedback

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 19, 2026 07:36
  • Last Edited
    Feb 19, 2026 08:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Chest
13.2%
Front Delts
13.2%
Upper Back
10.3%
Biceps
7.4%
Hamstrings
6.6%
Glutes
5.9%
Lats
5.9%
Abs
5.1%
Quadriceps
4.4%
Rear Delts
3.7%
Middle Delts
2.9%
Forearms
2.2%
Lower Back
1.5%
Calves
1.5%
Adductors
0.7%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hip Thrust (Dumbbell)
3
-
6A
Calf Raise (Machine)
3
-
6B
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hip Thrust (Dumbbell)
3
-
6A
Calf Raise (Machine)
3
-
6B
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hip Thrust (Dumbbell)
3
-
6A
Calf Raise (Machine)
3
-
6B
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hip Thrust (Dumbbell)
3
-
6A
Calf Raise (Machine)
3
-
6B
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hip Thrust (Dumbbell)
3
-
6A
Calf Raise (Machine)
3
-
6B
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hip Thrust (Dumbbell)
3
-
6A
Calf Raise (Machine)
3
-
6B
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hip Thrust (Dumbbell)
3
-
6A
Calf Raise (Machine)
3
-
6B
Abs Crunch (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Lying Leg Curl
3
-
5
Hip Thrust (Dumbbell)
3
-
6A
Calf Raise (Machine)
3
-
6B
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4A
Cable Crossover
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4A
Cable Crossover
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4A
Cable Crossover
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4A
Cable Crossover
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4A
Cable Crossover
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4A
Cable Crossover
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4A
Cable Crossover
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Pec Deck (Machine)
3
-
4A
Cable Crossover
3
-
4B
Tricep Pushdown (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
T-Bar Row
3
-
3
Cable Low Row
3
-
4
Single Arm Row (Dumbbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Preacher Curl (Barbell)
3
-
8
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
T-Bar Row
3
-
3
Cable Low Row
3
-
4
Single Arm Row (Dumbbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Preacher Curl (Barbell)
3
-
8
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
T-Bar Row
3
-
3
Cable Low Row
3
-
4
Single Arm Row (Dumbbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Preacher Curl (Barbell)
3
-
8
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
T-Bar Row
3
-
3
Cable Low Row
3
-
4
Single Arm Row (Dumbbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Preacher Curl (Barbell)
3
-
8
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
T-Bar Row
3
-
3
Cable Low Row
3
-
4
Single Arm Row (Dumbbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Preacher Curl (Barbell)
3
-
8
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
T-Bar Row
3
-
3
Cable Low Row
3
-
4
Single Arm Row (Dumbbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Preacher Curl (Barbell)
3
-
8
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
T-Bar Row
3
-
3
Cable Low Row
3
-
4
Single Arm Row (Dumbbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Preacher Curl (Barbell)
3
-
8
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
T-Bar Row
3
-
3
Cable Low Row
3
-
4
Single Arm Row (Dumbbell)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Incline Curl (Dumbbell)
3
-
7
Preacher Curl (Barbell)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Rear Delt Cable Fly
3
-
4
Skull Crusher (Barbell)
3
-
5
Bayesian Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Rear Delt Cable Fly
3
-
4
Skull Crusher (Barbell)
3
-
5
Bayesian Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Rear Delt Cable Fly
3
-
4
Skull Crusher (Barbell)
3
-
5
Bayesian Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Rear Delt Cable Fly
3
-
4
Skull Crusher (Barbell)
3
-
5
Bayesian Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Rear Delt Cable Fly
3
-
4
Skull Crusher (Barbell)
3
-
5
Bayesian Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Rear Delt Cable Fly
3
-
4
Skull Crusher (Barbell)
3
-
5
Bayesian Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Rear Delt Cable Fly
3
-
4
Skull Crusher (Barbell)
3
-
5
Bayesian Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Single Arm Rear Delt Cable Fly
3
-
4
Skull Crusher (Barbell)
3
-
5
Bayesian Curl
3
-
6
Shrug (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Bench Press (Dumbbell)
3
-
4
Incline Chest Press (Machine)
3
-
5
Chest Fly (Cable)
3
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Bench Press (Dumbbell)
3
-
4
Incline Chest Press (Machine)
3
-
5
Chest Fly (Cable)
3
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Bench Press (Dumbbell)
3
-
4
Incline Chest Press (Machine)
3
-
5
Chest Fly (Cable)
3
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Bench Press (Dumbbell)
3
-
4
Incline Chest Press (Machine)
3
-
5
Chest Fly (Cable)
3
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Bench Press (Dumbbell)
3
-
4
Incline Chest Press (Machine)
3
-
5
Chest Fly (Cable)
3
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Bench Press (Dumbbell)
3
-
4
Incline Chest Press (Machine)
3
-
5
Chest Fly (Cable)
3
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Bench Press (Dumbbell)
3
-
4
Incline Chest Press (Machine)
3
-
5
Chest Fly (Cable)
3
-
6
Lying Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Bench Press (Dumbbell)
3
-
4
Incline Chest Press (Machine)
3
-
5
Chest Fly (Cable)
3
-
6
Lying Leg Raise
3
-
Week 1
1 / 8 Weeks
Day 1
1
Goblet Squat
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Lying Leg Curl
3 Sets
-
5
Hip Thrust (Dumbbell)
3 Sets
-
6A
Calf Raise (Machine)
3 Sets
-
6B
Abs Crunch (Machine)
3 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4A
Cable Crossover
3 Sets
-
4B
Tricep Pushdown (Cable)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
-
2
T-Bar Row
3 Sets
-
3
Cable Low Row
3 Sets
-
4
Single Arm Row (Dumbbell)
3 Sets
-
5
Rear Delt Fly (Cable)
3 Sets
-
6
Incline Curl (Dumbbell)
3 Sets
-
7
Preacher Curl (Barbell)
3 Sets
-
8
Shrug (Dumbbell)
3 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Cable)
3 Sets
-
3
Single Arm Rear Delt Cable Fly
3 Sets
-
4
Skull Crusher (Barbell)
3 Sets
-
5
Bayesian Curl
3 Sets
-
6
Shrug (Dumbbell)
3 Sets
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
-
2
Dip (Bodyweight)
3 Sets
-
3
Bench Press (Dumbbell)
3 Sets
-
4
Incline Chest Press (Machine)
3 Sets
-
5
Chest Fly (Cable)
3 Sets
-
6
Lying Leg Raise
3 Sets
-