PPL + Ulnar and Median Nerve Rehab

by Christopher L.

Program Description

Transform your training with the PPL + Ulnar and Median Nerve Rehab program, a focused 4-week journey designed to enhance strength while addressing nerve health. Comprising three dynamic workout sessions each week, this program combines push, pull, and leg routines with targeted rehab exercises to promote recovery and mobility. Perfect for those looking to build muscle while prioritizing their nerve wellness, this plan will help you lift stronger and move better. Get ready to elevate your fitness and support your body’s resilience!

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Sep 05, 2025 03:49
Last Edited
Sep 05, 2025 03:49

Muscle Engagement

Front

Back

MuscleSet

Glutes

14.2%

Front Delts

11.9%

Middle Delts

11.9%

Quadriceps

11.9%

Abs

8.7%

Triceps

7.1%

Chest

5.9%

Lower Back

5.9%

Upper Back

5.9%

Hamstrings

5.9%

Lats

4.7%

Adductors

3.6%

Rear Delts

1.2%

Biceps

1.2%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bird Dog

6 reps

4 reps

2 reps

Incline Bench Press (Dumbbell)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Bird Dog

6 reps

4 reps

2 reps

Incline Bench Press (Dumbbell)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Bird Dog

6 reps

4 reps

2 reps

Incline Bench Press (Dumbbell)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

15 reps

Day 1

Bird Dog

6 reps

4 reps

2 reps

Incline Bench Press (Dumbbell)

10 reps

Seated Shoulder Press (Dumbbell)

10 reps

Lateral Raise (Dumbbell)

15 reps

Day 2

Ab Wheel

5 reps

Back Extension (Weighted)

15 reps

Chest Supported Row (Dumbbell)

12 reps

Banded Face Pulls

15 reps

Single Leg Balance

1 reps

Day 2

Ab Wheel

5 reps

Back Extension (Weighted)

15 reps

Chest Supported Row (Dumbbell)

12 reps

Banded Face Pulls

15 reps

Single Leg Balance

1 reps

Day 2

Ab Wheel

5 reps

Back Extension (Weighted)

15 reps

Chest Supported Row (Dumbbell)

12 reps

Banded Face Pulls

15 reps

Single Leg Balance

1 reps

Day 2

Ab Wheel

5 reps

Back Extension (Weighted)

15 reps

Chest Supported Row (Dumbbell)

12 reps

Banded Face Pulls

15 reps

Single Leg Balance

1 reps

Day 3

Roman Chair Side Bend

6 reps

Safety Bar Squat

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Single-Leg Calf Raise (Dumbbell)

15 reps

Day 3

Roman Chair Side Bend

6 reps

Safety Bar Squat

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Single-Leg Calf Raise (Dumbbell)

15 reps

Day 3

Roman Chair Side Bend

6 reps

Safety Bar Squat

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Single-Leg Calf Raise (Dumbbell)

15 reps

Day 3

Roman Chair Side Bend

6 reps

Safety Bar Squat

8 reps

Bulgarian Split Squat (Dumbbell)

10 reps

Single-Leg Calf Raise (Dumbbell)

15 reps

Day 1

Bird Dog

1 Set

6 Reps

4 Reps

2 Reps

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Day 2

Ab Wheel

2 Sets

5 Reps

Back Extension (Weighted)

3 Sets

15 Reps

Chest Supported Row (Dumbbell)

3 Sets

12 Reps

Banded Face Pulls

3 Sets

15 Reps

Single Leg Balance

4 Sets

1 Reps

Day 3

Roman Chair Side Bend

3 Sets

6 Reps

Safety Bar Squat

3 Sets

8 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

Single-Leg Calf Raise (Dumbbell)

3 Sets

15 Reps