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BoostcampPNG

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
    Oct 23, 2024 11:23
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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
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