 Post-Injury Rebuild – Month 1

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!

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Week 1

Week 2

Week 3

Week 4

Chest Press (Machine)

Overhead Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Push (Week 1 – Base Volume)

Chest Supported Row (Machine)

Lat Pulldown

Face Pull

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Shrug (Barbell)

Pull (Week 1 – Base Volume)

Leg Press

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Leg Extension

Roman Chair Hold

Dead Bug

Legs (Week 1 – Base Volume)

Shoulder Press (Machine)

Chest Supported Row (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Deficit Push Up

Upper Pump (Week 1 - Base Vol)

Push

Pallof Press

Pull 

Goblet Split Squat

Legs 

Upper Pump

Cable Crunch

Seated Row (Cable)

Hanging Leg Raise

Bulgarian Split Squat (Dumbbell)

Single-Leg Hamstring Curl

Base Volume

Progressive Overload

Moderate Progression

Deload

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