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crab man recovery strength

by Phoebe S.
1 athletes joined

Program Description

Revitalize your strength and enhance recovery with the Crab Man Recovery Strength program. Over six weeks, you'll engage in targeted workouts twice a week, designed to boost your resilience and improve overall performance. This program focuses on low-impact movements that promote muscle recovery while building functional strength. Perfect for lifters looking to balance intensity with restoration, it’s time to elevate your training and feel your best!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 12, 2026 11:29
  • Last Edited
    Feb 13, 2026 08:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Hamstrings
11.7%
Triceps
11.7%
Glutes
10.4%
Front Delts
10.4%
Quadriceps
9.2%
Lats
7.5%
Middle Delts
5.8%
Abs
4.6%
Biceps
3.8%
Chest
3.3%
Adductors
2.9%
Lower Back
2.9%
Rear Delts
2.1%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Chin-Up (Weighted)
5
8 reps
-
3
Military Press (Barbell)
2
1
1
8 reps
7 reps
6 reps
60%
60%
60%
4
Dips Between Chairs
3
12 reps
-
5
Face Pull
2
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Chin-Up (Weighted)
5
8 reps
-
3
Military Press (Barbell)
2
1
1
8 reps
7 reps
6 reps
60%
60%
60%
4
Dips Between Chairs
3
12 reps
-
5
Face Pull
2
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Chin-Up (Weighted)
5
8 reps
-
3
Military Press (Barbell)
2
1
1
8 reps
7 reps
6 reps
60%
60%
60%
4
Dips Between Chairs
3
12 reps
-
5
Face Pull
2
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Chin-Up (Weighted)
5
8 reps
-
3
Military Press (Barbell)
2
1
1
8 reps
7 reps
6 reps
60%
60%
60%
4
Dips Between Chairs
3
12 reps
-
5
Face Pull
2
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Chin-Up (Weighted)
5
8 reps
-
3
Military Press (Barbell)
2
1
1
8 reps
7 reps
6 reps
60%
60%
60%
4
Dips Between Chairs
3
12 reps
-
5
Face Pull
2
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Chin-Up (Weighted)
5
8 reps
-
3
Military Press (Barbell)
2
1
1
8 reps
7 reps
6 reps
60%
60%
60%
4
Dips Between Chairs
3
12 reps
-
5
Face Pull
2
12 reps
-
6
Skull Crusher (Barbell)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
4 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
6 Reps
@7
@7
@7
@7
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
3
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
7 Reps
6 Reps
60%
60%
60%
60%
4
Dips Between Chairs
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Face Pull
1 Set
1 Set
12 Reps
12 Reps
-
-
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-