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Chemo Comeback 2

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. This is the second stage of regaining fitness after injury or illness.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 19, 2025 02:57
  • Last Edited
    Jun 18, 2025 12:30

Summary

**Chemo Comeback 2** is a transformative 6-week program designed to help you rebuild strength and resilience after chemotherapy. With 5 workouts per week, you'll focus on hypertrophy through targeted leg, upper body, and core exercises, complemented by cardio and recovery sessions. Each workout features a mix of supersets and bodyweight movements, ensuring a balanced approach to fitness while accommodating your unique needs. Get ready to embrace your comeback and reclaim your strength!
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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
1
Full Body Warm Up
1
8 mins
RPE 6
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
Leg Press
2
AMRAP
RPE 9
3B
Hip Abductor (Machine)
2
10 reps
RPE 7
3C
Seated Hamstring Curl
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lower Body Warm Up
1
7 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
1
Full Body Warm Up
1
-
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
1
Lower Body Warm Up
1
7 mins
RPE 6
2A
Split Squat (Dumbbell)
4
6 reps
RPE 7
2B
Hip Thrust (Machine)
4
10 reps
RPE 7
2C
Seated Goodmorning
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
1
Full Body Warm Up
1
10 mins
RPE 6
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
Leg Press
2
AMRAP
RPE 9
3B
Seated Hamstring Curl
2
8 reps
RPE 8
3C
Hip Adductor (Machine)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lower Body Warm Up
1
7 mins
RPE 6
2A
Split Squat (Dumbbell)
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
1
20 mins
RPE 7
2
Recovery
1
20 mins
RPE 5
Day 2
#
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 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20 mins
RPE 7
2
Recovery
1
20 mins
RPE 5
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
1
25 mins
RPE 7
2
Recovery
1
30 mins
RPE 5
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
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 3
#
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
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 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
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 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
1
Full Body Warm Up
1 Set
8 mins
@6
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
Leg Press
2 Sets
AMRAP
@9
3B
Hip Abductor (Machine)
2 Sets
10 Reps
@7
3C
Seated Hamstring Curl
2 Sets
10 Reps
@7
Day 2
1
Cardio
1 Set
20 mins
@7
2
Recovery
1 Set
20 mins
@5
Day 3
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 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