Achilles Rehab & Upper Bodybuilding
Very specific- custom for my current place in rehab
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 4 | 8 reps |
| 1B | Neck Curl | 3 | 15 reps |
| Superset | |||
| 2A | Leg Extension | 3 | 15 reps |
| 2B | Shrug (Barbell) | 3 | 10 reps |
| Superset | |||
| 3A | Leg Curl | 3 | 15 reps |
| 3B | Russian Twist | 3 | 10 reps |
| 4 | Single Leg Calf Raise (Bodyweight) | 3 | 15 reps |
| Superset | |||
| 5A | Incline Curl (Dumbbell) | 3 | 12 reps |
| 5B | Single Leg Calf Raise (Weighted) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 4 | 8 reps |
| 1B | Dumbbell Row | 4 | 12 reps |
| Superset | |||
| 2A | AD Press | 3 | 12 reps |
| 2B | Bicep Curl (Dumbbell) | 3 | 10 reps |
| Superset | |||
| 3A | Y Raise (Dumbbell) | 3 | 15 reps |
| 3B | Dragon Flag | 3 | 12 reps |
| 3C | Katana Extension | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chin-Up (Weighted) | 4 | 8 reps |
| 1B | Leg Curl | 3 | 15 reps |
| Superset | |||
| 2A | Skull Crusher (Barbell) | 4 | 12 reps |
| 2B | Leg Extension | 3 | 15 reps |
| Superset | |||
| 3A | Hammer Curl (Dumbbell) | 4 | 12 reps |
| 3B | Lateral Raise (Cable) | 4 | 15 reps |
| 3C | Cable Crunch | 3 | 20 reps |
| 4 | Single Leg Calf Raise (Bodyweight) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Stiff Leg Deadlift | 3 | 12 reps |
| 1B | Neck Flexion | 3 | 15 reps |
| Superset | |||
| 2A | Shrug (Dumbbell) | 3 | 20 reps |
| 2B | Reverse Lunge (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 3A | Pogo Hop | 3 | 20 reps |
| 3B | Russian Twist | 3 | 12 reps |
| Superset | |||
| 4A | Wrist Curls | 3 | 20 reps |
| 4B | Calf Raise (Bodyweight) | 3 | 10 reps |
| 5 | Single Leg Calf Raise (Weighted) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 10 reps |
| 1B | High Pull | 3 | 15 reps |
| Superset | |||
| 2A | Chest Fly (Cable) | 3 | 15 reps |
| 2B | Meadow Row | 4 | 15 reps |
| Superset | |||
| 3A | Hammer Curl (Cable) | 3 | 12 reps |
| 3B | Tricep Rope Push Down (Cable) | 3 | 15 reps |
| Superset | |||
| 4A | Dragon Fly | 3 | 12 reps |
| 4B | Reverse Pec Deck | 3 | 15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Achilles Rehab & Upper Bodybuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 130 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.
Achilles Rehab & Upper Bodybuilding is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Achilles Rehab & Upper Bodybuilding 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
