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Post-Injury Rebuild – Month 1

by Roei B.

Program Description

Rebuild your strength and confidence with the Post-Injury Rebuild program, designed specifically for those recovering from injury. Over the course of 4 weeks, you’ll engage in 4 targeted workouts each week that focus on restoring mobility, stability, and overall strength. This program emphasizes gradual progression, ensuring you safely regain your fitness while minimizing the risk of re-injury. Get ready to reclaim your body and elevate your performance!

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 05, 2025 01:22
  • Last Edited
    Jul 05, 2025 01:22
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 6
8
Pec Deck (Machine)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 6
8
Pec Deck (Machine)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7
2
Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 6
8
Pec Deck (Machine)
2
12 reps
RPE 6
9
Cable Crunch
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 7
2
Overhead Press (Dumbbell)
2
8-10 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 6
8
Pec Deck (Machine)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Face Pull
3
15 reps
RPE 6
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
5
Incline Curl (Dumbbell)
2
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 6
7
Shrug (Barbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Face Pull
3
15 reps
RPE 6
4
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
5
Incline Curl (Dumbbell)
2
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 6
7
Pallof Press
2
12 reps
RPE 6
8
Shrug (Barbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 6
7
Pallof Press
2
12 reps
RPE 6
8
Incline Curl (Dumbbell)
2
12 reps
RPE 6
9
Shrug (Barbell)
2
12 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Face Pull
2
15 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 6
7
Pallof Press
2
12 reps
RPE 6
8
Incline Curl (Dumbbell)
2
12 reps
RPE 6
9
Shrug (Barbell)
2
12 reps
RPE 7
10
Hanging Leg Raise
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
12 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Roman Chair Hold
2
0.5 mins
-
6
Dead Bug
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Goblet Split Squat
2
12 reps
RPE 6
4
Seated Hamstring Curl
3
12 reps
RPE 6
5
Leg Extension
3
12 reps
RPE 6
6
Roman Chair Hold
2
0.5 mins
-
7
Dead Bug
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Roman Chair Hold
2
0.5 mins
-
6
Seated Hamstring Curl
3
12 reps
RPE 6
7
Single-Leg Hamstring Curl
2
10 reps
RPE 6
8
Dead Bug
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 6
5
Roman Chair Hold
2
0.5 mins
-
6
Seated Hamstring Curl
2
12 reps
RPE 6
7
Single-Leg Hamstring Curl
2
10 reps
RPE 6
8
Dead Bug
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6-7
7
Deficit Push Up
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6-7
7
Deficit Push Up
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15 reps
RPE 6
2
Shoulder Press (Machine)
3
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
12 reps
RPE 6-7
7
Deficit Push Up
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
15 reps
RPE 6
2
Shoulder Press (Machine)
2
10 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
12 reps
RPE 6-7
7
Deficit Push Up
2
12 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@7
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
3
Chest Fly (Cable)
3 Sets
12 Reps
@6-7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@7
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@6
8
Pec Deck (Machine)
2 Sets
12 Reps
@6
Day 2
1
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Face Pull
3 Sets
15 Reps
@6
4
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@6
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
6
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@6
7
Shrug (Barbell)
2 Sets
12 Reps
@7
Day 3
1
Leg Press
4 Sets
12 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
12 Reps
@6
4
Leg Extension
3 Sets
12 Reps
@6
5
Roman Chair Hold
2 Sets
0.5 mins
-
6
Dead Bug
2 Sets
12 Reps
-
Day 4
1
Chest Fly (Cable)
3 Sets
15 Reps
@6
2
Shoulder Press (Machine)
3 Sets
10 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6-7
7
Deficit Push Up
2 Sets
12 Reps
@6