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BoostcampPNG

Chemo Comeback

by Sarah Joseph
1 athletes joined

Program Description

This progressive program is focused on improving base levels of strength, mobility, and cardio while preventing injury.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 19, 2025 02:57
  • Last Edited
    Apr 23, 2025 11:12
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat Y'S
1
1 mins
RPE 7
1B
Calf Eccentrics
1
1 mins
RPE 6
1C
Squat With ER Lift Off
1
1 mins
RPE 7
1D
Foam Roll Legs
1
1 mins
RPE 7
2A
Belt Squat
2
10 reps
RPE 7
2B
Nordic Curl
2
10 reps
RPE 7
2C
Jumping Jack
2
0.5 mins
RPE 10
3A
Hip Abductor (Machine)
2
10 reps
RPE 7
3B
Leg Press
2
AMRAP
RPE 9
3C
Seated Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Eccentrics
1
1 mins
RPE 6
1B
Squat Y'S
1
1 mins
RPE 6
1C
Calf Eccentrics
1
1 mins
RPE 6
1D
Squat With ER Lift Off
1
1 mins
RPE 6
1E
Foam Roll Legs
1
1 mins
RPE 6
2A
Single Leg Press
4
6 reps
RPE 7
2B
Hip Thrust (Machine)
3
10 reps
RPE 7
2C
Eccentric Isometric Squats
3
10 reps
RPE 7
3A
Standing Hip Flexion (Cable)
2
10 reps
RPE 8
3B
Glute Kickback (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat Y'S
1
1 mins
RPE 7
1B
Calf Eccentrics
1
1 mins
RPE 6
1C
Squat With ER Lift Off
1
1 mins
RPE 7
1D
Foam Roll Legs
1
1 mins
RPE 7
2A
Belt Squat
2
8 reps
RPE 8
2B
Nordic Curl
2
8 reps
RPE 8
2C
Jumping Jack
2
0.5 mins
RPE 10
3A
Hip Abductor (Machine)
2
8 reps
RPE 8
3B
Leg Press
2
AMRAP
RPE 9
3C
Seated Hamstring Curl
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Eccentrics
1
1 mins
RPE 6
1B
Squat Y'S
1
1 mins
RPE 6
1C
Calf Eccentrics
1
1 mins
RPE 6
1D
Squat With ER Lift Off
1
1 mins
RPE 6
1E
Foam Roll Legs
1
1 mins
RPE 6
2A
Single Leg Press
4
6 reps
RPE 7
2B
Hip Thrust (Machine)
4
10 reps
RPE 7
2C
Eccentric Isometric Squats
3
10 reps
RPE 7
3A
Standing Hip Flexion (Cable)
2
10 reps
RPE 8
3B
Glute Kickback (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat Y'S
1
1 mins
RPE 7
1B
Calf Eccentrics
1
1 mins
RPE 6
1C
Squat With ER Lift Off
1
1 mins
RPE 7
1D
Foam Roll Legs
1
1 mins
RPE 7
2A
Belt Squat
2
8 reps
RPE 8
2B
Nordic Curl
2
8 reps
RPE 8
2C
Jumping Jack
2
0.5 mins
RPE 10
3A
Hip Abductor (Machine)
2
8 reps
RPE 8
3B
Leg Press
2
AMRAP
RPE 9
3C
Seated Hamstring Curl
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Calf Eccentrics
1
1 mins
RPE 6
1B
Squat Y'S
1
1 mins
RPE 6
1C
Calf Eccentrics
1
1 mins
RPE 6
1D
Squat With ER Lift Off
1
1 mins
RPE 6
1E
Foam Roll Legs
1
1 mins
RPE 6
2A
Single Leg Press
4
5 reps
RPE 7
2B
Hip Thrust (Machine)
4
10 reps
RPE 7
2C
Eccentric Isometric Squats
3
10 reps
RPE 7
3A
Standing Hip Flexion (Cable)
3
10 reps
RPE 8
3B
Glute Kickback (Cable)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
2
2
1 mins
0.5 mins
0.5 mins
RPE 6
RPE 9
RPE 6
2A
Open Book
1
1 mins
RPE 5
2B
Down Dog To Up Dog
1
1 mins
RPE 5
2C
Foam Roll T-Spine
1
1 mins
RPE 5
2D
Reach, Roll, Lift
1
1 mins
RPE 5
2E
Foam Roll Chest
1
1 mins
RPE 5
3A
Cardio
1
0.5 mins
RPE 7
3B
Seated Row (Cable)
2
10 reps
RPE 7
3C
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 7
4A
Bicep Curl (Cable)
2
10 reps
RPE 7
4B
Straight Arm Pulldown
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
1.5 mins
1.5 mins
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
2
2
1 mins
0.5 mins
0.5 mins
RPE 6
RPE 9
RPE 6
2A
Open Book
1
1 mins
RPE 5
2B
Down Dog To Up Dog
1
1 mins
RPE 5
2C
Foam Roll T-Spine
1
1 mins
RPE 5
2D
Reach, Roll, Lift
1
1 mins
RPE 5
2E
Foam Roll Chest
1
1 mins
RPE 5
3A
Cardio
1
0.5 mins
RPE 7
3B
Seated Row (Cable)
2
8 reps
RPE 7
3C
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 7
4A
Bicep Curl (Cable)
2
8 reps
RPE 7
4B
Straight Arm Pulldown
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
1.5 mins
1.5 mins
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
2
2
1 mins
0.5 mins
0.5 mins
RPE 6
RPE 9
RPE 6
2A
Open Book
1
1 mins
RPE 5
2B
Down Dog To Up Dog
1
1 mins
RPE 5
2C
Foam Roll T-Spine
1
1 mins
RPE 5
2D
Reach, Roll, Lift
1
1 mins
RPE 5
2E
Foam Roll Chest
1
1 mins
RPE 5
3A
Cardio
1
0.5 mins
RPE 7
3B
Seated Row (Cable)
3
8 reps
RPE 7
3C
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 7
4A
Bicep Curl (Cable)
3
8 reps
RPE 7
4B
Straight Arm Pulldown
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1
1.5 mins
1.5 mins
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 7
2
Recovery
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
2
0.83 mins
RPE 6
1B
Foam Roll T-Spine
2
0.83 mins
RPE 6
1C
Scapular Pull-Up
2
0.83 mins
RPE 6
1D
Spinal Wave
2
0.83 mins
RPE 6
1E
Kettlebell Arm Bar
2
0.83 mins
RPE 6
1F
Shoulder CARs
2
0.83 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 7
2
Recovery
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
3
0.66 mins
RPE 6
1B
Foam Roll T-Spine
3
0.66 mins
RPE 6
1C
Scapular Pull-Up
3
0.66 mins
RPE 6
1D
Spinal Wave
3
0.66 mins
RPE 6
1E
Kettlebell Arm Bar
3
0.66 mins
RPE 6
1F
Shoulder CARs
3
0.66 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25 mins
RPE 7
2
Recovery
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Push Up
3
0.83 mins
RPE 6
1B
Foam Roll T-Spine
3
0.83 mins
RPE 6
1C
Scapular Pull-Up
3
0.83 mins
RPE 6
1D
Spinal Wave
3
0.83 mins
RPE 6
1E
Kettlebell Arm Bar
3
0.83 mins
RPE 6
1F
Shoulder CARs
3
0.83 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
15 mins
RPE 5
2A
Scapular Push Up
2
0.66 mins
RPE 7
2B
Plank
2
0.66 mins
RPE 7
2C
Scapular Pull-Up
2
0.66 mins
RPE 7
2D
Shinbox Switch
2
0.66 mins
RPE 7
2E
Bird Dog
2
0.66 mins
RPE 7
2F
Marching Glute Bridge
2
0.66 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 7
2
Stretching
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
15 mins
RPE 5
2A
Scapular Push Up
3
0.66 mins
RPE 7
2B
Scapular Push Up
2
0.66 mins
RPE 7
2C
Plank
3
0.66 mins
RPE 7
2D
Scapular Pull-Up
3
0.66 mins
RPE 7
2E
Shinbox Switch
3
0.66 mins
RPE 7
2F
Bird Dog
3
0.66 mins
RPE 7
2G
Marching Glute Bridge
3
0.66 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
35 mins
RPE 7
2
Stretching
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
15 mins
RPE 5
2
Scapular Push Up
3
0.83 mins
RPE 7
3
Plank
3
0.83 mins
RPE 7
4
Scapular Pull-Up
3
0.83 mins
RPE 7
5
Shinbox Switch
3
0.83 mins
RPE 7
6
Bird Dog
3
0.83 mins
RPE 7
7
Marching Glute Bridge
3
0.83 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
40 mins
RPE 7
2
Stretching
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
0.5 mins
RPE 10
2A
Foam Roll Chest
1
1 mins
RPE 6
2B
Open Book
1
1 mins
RPE 6
2C
Reach, Roll, Lift
1
1 mins
RPE 6
2D
Down Dog To Up Dog
1
1 mins
RPE 6
2E
Foam Roll T-Spine
1
1 mins
RPE 6
3A
Single Arm Shoulder Press
3
10 reps
RPE 7
3B
Single Arm Seated Row
4
6 reps
RPE 8
4A
1/2 Kneeling 1-Arm Lat Pull
2
10 reps
RPE 7
4B
Push Up
2
10 reps
RPE 7
4C
Single Arm Row (Cable)
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
0.5 mins
RPE 10
2A
Foam Roll Chest
1
1 mins
RPE 6
2B
Open Book
1
1 mins
RPE 6
2C
Reach, Roll, Lift
1
1 mins
RPE 6
2D
Down Dog To Up Dog
1
1 mins
RPE 6
2E
Foam Roll T-Spine
1
1 mins
RPE 6
3A
Single Arm Seated Row
4
5 reps
RPE 8
3B
Single Arm Shoulder Press
3
10 reps
RPE 7
4A
1/2 Kneeling 1-Arm Lat Pull
2
10 reps
RPE 7
4B
Push Up
2
10 reps
RPE 7
4C
Single Arm Row (Cable)
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
0.5 mins
RPE 10
2A
Foam Roll Chest
1
1 mins
RPE 6
2B
Open Book
1
1 mins
RPE 6
2C
Reach, Roll, Lift
1
1 mins
RPE 6
2D
Down Dog To Up Dog
1
1 mins
RPE 6
2E
Foam Roll T-Spine
1
1 mins
RPE 6
3A
Single Arm Seated Row
4
4 reps
RPE 8
3B
Single Arm Shoulder Press
3
10 reps
RPE 7
4A
1/2 Kneeling 1-Arm Lat Pull
3
10 reps
RPE 7
4B
Push Up
2
10 reps
RPE 7
4C
Single Arm Row (Cable)
2
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1A
Squat Y'S
1 Set
1 mins
@7
1B
Calf Eccentrics
1 Set
1 mins
@6
1C
Squat With ER Lift Off
1 Set
1 mins
@7
1D
Foam Roll Legs
1 Set
1 mins
@7
2A
Belt Squat
2 Sets
10 Reps
@7
2B
Nordic Curl
2 Sets
10 Reps
@7
2C
Jumping Jack
2 Sets
0.5 mins
@10
3A
Hip Abductor (Machine)
2 Sets
10 Reps
@7
3B
Leg Press
2 Sets
AMRAP
@9
3C
Seated Hamstring Curl
2 Sets
10 Reps
@7
Day 2
1
Cardio
2 Sets
2 Sets
2 Sets
1 mins
0.5 mins
0.5 mins
@6
@9
@6
2A
Open Book
1 Set
1 mins
@5
2B
Down Dog To Up Dog
1 Set
1 mins
@5
2C
Foam Roll T-Spine
1 Set
1 mins
@5
2D
Reach, Roll, Lift
1 Set
1 mins
@5
2E
Foam Roll Chest
1 Set
1 mins
@5
3A
Cardio
1 Set
0.5 mins
@7
3B
Seated Row (Cable)
2 Sets
10 Reps
@7
3C
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@7
4A
Bicep Curl (Cable)
2 Sets
10 Reps
@7
4B
Straight Arm Pulldown
2 Sets
AMRAP
@9
Day 3
1
Cardio
1 Set
20 mins
@7
2
Recovery
1 Set
20 mins
@5
Day 4
1
Recovery
1 Set
15 mins
@5
2A
Scapular Push Up
2 Sets
0.66 mins
@7
2B
Plank
2 Sets
0.66 mins
@7
2C
Scapular Pull-Up
2 Sets
0.66 mins
@7
2D
Shinbox Switch
2 Sets
0.66 mins
@7
2E
Bird Dog
2 Sets
0.66 mins
@7
2F
Marching Glute Bridge
2 Sets
0.66 mins
@7
Day 5
1
Recovery
1 Set
60 mins
@6