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Rehab

by Milo G.
1 athletes joined

Program Description

To let me train around my broken big toe.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2024 10:54
  • Last Edited
    Jun 18, 2025 12:28

Summary

Embark on a transformative 3-week journey with the Rehab program, designed to enhance recovery and restore strength through targeted exercises. Comprising three sessions per week, this program focuses on rebuilding foundational strength with a blend of machine and bodyweight movements, including leg extensions, curls, and back extensions. Each workout is structured to guide you through progressive rep ranges, ensuring you build resilience while minimizing the risk of injury. Get ready to reclaim your strength and confidence with every session!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.8%
Middle Delts
14.9%
Front Delts
13.9%
Biceps
11.9%
Quadriceps
7.4%
Upper Back
6.4%
Lats
6.4%
Chest
6.4%
Hamstrings
5%
Lower Back
2.5%
Glutes
2%
Forearms
2%
Rear Delts
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Leg Curl
2
6-12 reps
RPE 10
3
Back Extension
1
10-15 reps
RPE 10
4
Flexion Row
2
8-12 reps
RPE 10
5
Lat Pulldown
1
5-10 reps
RPE 10
6
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9.5
7
Dip (Bodyweight)
1
4-12 reps
RPE 10
8
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9.5
9A
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 9.5
9B
French Press
4
6-12 reps
RPE 9.5
10
Lateral Raise (Cable)
3
6-12 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Leg Extension
3 Sets
6-12 Reps
@10
2
Leg Curl
2 Sets
6-12 Reps
@10
3
Back Extension
1 Set
10-15 Reps
@10
4
Flexion Row
2 Sets
8-12 Reps
@10
5
Lat Pulldown
1 Set
5-10 Reps
@10
6
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@9.5
7
Dip (Bodyweight)
1 Set
4-12 Reps
@10
8
Seated Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@9.5
9A
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
@9.5
9B
French Press
4 Sets
6-12 Reps
@9.5
10
Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
Day 2
1
Leg Extension
3 Sets
6-12 Reps
@10
2
Leg Curl
2 Sets
6-12 Reps
@10
3
Back Extension
1 Set
10-15 Reps
@10
4
Flexion Row
2 Sets
8-12 Reps
@10
5
Lat Pulldown
1 Set
5-10 Reps
@10
6
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@9.5
7
Dip (Bodyweight)
1 Set
4-12 Reps
@10
8
Seated Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@9.5
9A
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
@9.5
9B
French Press
4 Sets
6-12 Reps
@9.5
10
Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
Day 3
1
Leg Extension
3 Sets
6-12 Reps
@10
2
Leg Curl
2 Sets
6-12 Reps
@10
3
Back Extension
1 Set
10-15 Reps
@10
4
Flexion Row
2 Sets
8-12 Reps
@10
5
Lat Pulldown
1 Set
5-10 Reps
@10
6
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@9.5
7
Dip (Bodyweight)
1 Set
4-12 Reps
@10
8
Seated Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@9.5
9A
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
@9.5
9B
French Press
4 Sets
6-12 Reps
@9.5
10
Lateral Raise (Cable)
3 Sets
6-12 Reps
@10