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One arm injury workout

by Heikki E.
1 athletes joined

Program Description

Program for atheletes who cannot use their other hand or foream.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 20, 2026 12:44
  • Last Edited
    Jan 22, 2026 03:45
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
17.2%
Glutes
17.2%
Quadriceps
15.8%
Middle Delts
9.3%
Front Delts
9.3%
Chest
9.3%
Abs
6.5%
Lower Back
5.1%
Rear Delts
4.7%
Abductors
2.8%
Calves
2.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Hack Squat
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
5
Lateral Raise (Machine)
5
-
6
Pec Deck (Machine)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Hack Squat
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
5
Lateral Raise (Machine)
5
-
6
Pec Deck (Machine)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Hack Squat
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
5
Lateral Raise (Machine)
5
-
6
Pec Deck (Machine)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Hack Squat
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
5
Lateral Raise (Machine)
5
-
6
Pec Deck (Machine)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Hack Squat
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
5
Lateral Raise (Machine)
5
-
6
Pec Deck (Machine)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Hack Squat
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
5
Lateral Raise (Machine)
5
-
6
Pec Deck (Machine)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Hack Squat
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
5
Lateral Raise (Machine)
5
-
6
Pec Deck (Machine)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Hack Squat
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
5
Lateral Raise (Machine)
5
-
6
Pec Deck (Machine)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Hack Squat
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
5
Lateral Raise (Machine)
5
-
6
Pec Deck (Machine)
5
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Hack Squat
4
5 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
7 reps
-
5
Lateral Raise (Machine)
5
-
6
Pec Deck (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
4
5 reps
-
3
Split Squat (Smith Machine)
3
7 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
8 reps
-
6
Lateral Raise (Machine)
5
-
7
Pec Deck (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
4
5 reps
-
3
Split Squat (Smith Machine)
3
7 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
8 reps
-
6
Lateral Raise (Machine)
5
-
7
Pec Deck (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
4
5 reps
-
3
Split Squat (Smith Machine)
3
7 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
8 reps
-
6
Lateral Raise (Machine)
5
-
7
Pec Deck (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
4
5 reps
-
3
Split Squat (Smith Machine)
3
7 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
8 reps
-
6
Lateral Raise (Machine)
5
-
7
Pec Deck (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
4
5 reps
-
3
Split Squat (Smith Machine)
3
7 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
8 reps
-
6
Lateral Raise (Machine)
5
-
7
Pec Deck (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
4
5 reps
-
3
Split Squat (Smith Machine)
3
7 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
8 reps
-
6
Lateral Raise (Machine)
5
-
7
Pec Deck (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
4
5 reps
-
3
Split Squat (Smith Machine)
3
7 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
8 reps
-
6
Lateral Raise (Machine)
5
-
7
Pec Deck (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
4
5 reps
-
3
Split Squat (Smith Machine)
3
7 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
8 reps
-
6
Lateral Raise (Machine)
5
-
7
Pec Deck (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
4
5 reps
-
3
Split Squat (Smith Machine)
3
7 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
8 reps
-
6
Lateral Raise (Machine)
5
-
7
Pec Deck (Machine)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
-
2
Deadlift (Smith Machine)
4
5 reps
-
3
Split Squat (Smith Machine)
3
7 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Hip Thrust (Dumbbell)
3
8 reps
-
6
Lateral Raise (Machine)
5
-
7
Pec Deck (Machine)
5
-
Week 1
1 / 10 Weeks
Day 1
1
Leg Extension
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Hack Squat
4 Sets
5 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
7 Reps
-
5
Lateral Raise (Machine)
5 Sets
-
6
Pec Deck (Machine)
5 Sets
-
Day 2
1
Hip Abductor (Machine)
3 Sets
10 Reps
-
2
Deadlift (Smith Machine)
4 Sets
5 Reps
-
3
Split Squat (Smith Machine)
3 Sets
7 Reps
-
4
Seated Calf Raise
3 Sets
10 Reps
-
5
Hip Thrust (Dumbbell)
3 Sets
8 Reps
-
6
Lateral Raise (Machine)
5 Sets
-
7
Pec Deck (Machine)
5 Sets
-