Post-Injury Rebuild – Month 1
Reclaim your strength and confidence—step by step, week by week, let’s rebuild your body and get you back to doing what you love.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 10 reps | @7 |
| 2 | Overhead Press (Dumbbell) | 3 | 10 reps | @7 |
| 3 | Chest Fly (Cable) | 3 | 12 reps | @6–7 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | @6 |
| 5 | Incline Bench Press (Dumbbell) | 2 | 12 reps | @7 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @6 |
| 7 | Overhead Tricep Extension (Cable) | 2 | 15 reps | @6 |
| 8 | Pec Deck (Machine) | 2 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 3 | 10 reps | @7 |
| 2 | Lat Pulldown | 3 | 10 reps | @7 |
| 3 | Face Pull | 3 | 15 reps | @6 |
| 4 | Hammer Curl (Dumbbell) | 2 | 12 reps | @6 |
| 5 | Incline Curl (Dumbbell) | 2 | 12 reps | @6 |
| 6 | Rear Delt Fly (Dumbbell) | 2 | 15 reps | @6 |
| 7 | Shrug (Barbell) | 2 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 4 | 12 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps | @7 |
| 3 | Seated Hamstring Curl | 3 | 12 reps | @6 |
| 4 | Leg Extension | 3 | 12 reps | @6 |
| 5 | Roman Chair Hold | 2 | 0.5 min | — |
| 6 | Dead Bug | 2 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 15 reps | @6 |
| 2 | Shoulder Press (Machine) | 3 | 10 reps | @7 |
| 3 | Chest Supported Row (Dumbbell) | 3 | 12 reps | @7 |
| 4 | Lateral Raise (Dumbbell) | 3 | 15 reps | @6 |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps | @6 |
| 6 | Tricep Pushdown (Cable) | 3 | 12 reps | @6–7 |
| 7 | Deficit Push Up | 2 | 12 reps | @6 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Post-Injury Rebuild – Month 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Post-Injury Rebuild – Month 1 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Post-Injury Rebuild – Month 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
