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MCL Rehab

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Program Description

**Physio MCL** is a comprehensive 6-week program designed to strengthen your legs and back while enhancing overall stability and mobility. With 18 training sessions packed into this program, you'll engage in targeted exercises such as the Romanian Deadlift, Leg Extensions, and Leg Curls, utilizing both barbells and machines. Each workout focuses on building strength and endurance, ensuring you maximize your gains while minimizing the risk of injury. Get ready to elevate your fitness journey with a structured approach that empowers you to push your limits!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 12, 2026 09:53
  • Last Edited
    Mar 12, 2026 10:04
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
26.7%
Quadriceps
26.7%
Glutes
20%
Abductors
13.3%
Lower Back
6.7%
Abs
6.7%
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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
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7
2
Leg Extension
3 Sets
10-12 Reps
@7
3
Leg Curl
3 Sets
10-12 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7
2
Leg Extension
3 Sets
10-12 Reps
@7
3
Leg Curl
3 Sets
10-12 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@7
2
Leg Extension
3 Sets
10-12 Reps
@7
3
Leg Curl
3 Sets
10-12 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7