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Upper body (rehab back)

by Zac Berry

Program Description

Upper body only while back injury heals

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 10, 2025 04:33
  • Last Edited
    Jun 18, 2025 09:49

Summary

Revitalize your upper body strength with this focused 8-week rehab program designed specifically for back recovery. Comprising three sessions per week, you'll engage in targeted exercises like Dumbbell Pec Flys, Barbell Bench Presses, and Incline Fly Presses, all aimed at enhancing muscle stability and promoting healing. Each workout is structured to progressively challenge your muscles while ensuring proper form and safety. Get ready to rebuild your strength and confidence, one rep at a time!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
5
15 reps
-
2
Bench Press (Barbell)
3
3 reps
85%
3
Incline Bench Press (Dumbbell)
3
15 reps
70%
4
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pullover (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
3
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
3
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
3
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
5
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
5
15 reps
-
4
Pullover (Dumbbell)
5
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Fly Press (Dumbbell)
4
15 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Pullover (Dumbbell)
4
10 reps
-
5
Shrug (Trap Bar)
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Upright Row (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Seated Dumbbell Curl
5
15 reps
-
6
Pull-Up (Assisted)
5
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pec Fly (Dumbbell)
5 Sets
15 Reps
-
2
Bench Press (Barbell)
3 Sets
3 Reps
85%
3
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
70%
4
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
5
Seated Dumbbell Curl
5 Sets
15 Reps
-
6
Pullover (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Incline Fly Press (Dumbbell)
5 Sets
15 Reps
-
2
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
3
Seated Dumbbell Curl
5 Sets
15 Reps
-
4
Pullover (Dumbbell)
5 Sets
10 Reps
-
5
Shrug (Trap Bar)
3 Sets
10 Reps
70%
Day 3
1
Incline Fly Press (Dumbbell)
5 Sets
15 Reps
-
2
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
3
Seated Dumbbell Curl
5 Sets
15 Reps
-
4
Pullover (Dumbbell)
5 Sets
10 Reps
-
5
Shrug (Trap Bar)
3 Sets
10 Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-