logo
BoostcampPNG

turtle hermit school recovery

by andre gualberto

Program Description

get blood pumping very high volume recovery and maintenance method through isolated weighted stretching. 30/50+ reps and supersets. avoid high intensity, you shouldnt feel fatigued the next day. prevents atrophy and ensures preparation use very light bands where possible

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Jun 28, 2025 08:34
  • Last Edited
    Jun 29, 2025 10:09
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
2
Neck Extension
1
-
3
Leg Curl
1
-
4
Tricep Pushdown (Cable)
1
-
5
Bayesian Curl
1
-
6
Leg Extension
1
-
7
Side Plank
1
-
8
Superman
1
-
9
Walking Lunge
1
-
10
Cossack Squat
1
-
11
Dead Hang
1
-
12
Y Raise
1
-
13
Lat Pulldown
1
-
14
Band Face Pull
1
-
15
Shrug (Band)
1
-
16
Pec Fly (Dumbbell)
1
-
17
Side Bend (Dumbbell)
1
-
18
Good Morning
1
-
19
Band Pull Apart
1
-
20
Behind The Back Lateral Raise (Cable)
1
-
21
Calf Raise (Machine)
1
-
22
Hip Abductor (Machine)
1
-
23
Suitcase Carry March
1
-
24
Blank Bodyweight Row
1
-
25
Decline Crunch
1
-
26
Leg Raise (Captain's Chair)
1
-
27
Sprint
1
-
Week 1
1 / 1 Weeks
Day 1
1
Neck Curl
1 Set
-
2
Neck Extension
1 Set
-
3
Leg Curl
1 Set
-
4
Tricep Pushdown (Cable)
1 Set
-
5
Bayesian Curl
1 Set
-
6
Leg Extension
1 Set
-
7
Side Plank
1 Set
-
8
Superman
1 Set
-
9
Walking Lunge
1 Set
-
10
Cossack Squat
1 Set
-
11
Dead Hang
1 Set
-
12
Y Raise
1 Set
-
13
Lat Pulldown
1 Set
-
14
Band Face Pull
1 Set
-
15
Shrug (Band)
1 Set
-
16
Pec Fly (Dumbbell)
1 Set
-
17
Side Bend (Dumbbell)
1 Set
-
18
Good Morning
1 Set
-
19
Band Pull Apart
1 Set
-
20
Behind The Back Lateral Raise (Cable)
1 Set
-
21
Calf Raise (Machine)
1 Set
-
22
Hip Abductor (Machine)
1 Set
-
23
Suitcase Carry March
1 Set
-
24
Blank Bodyweight Row
1 Set
-
25
Decline Crunch
1 Set
-
26
Leg Raise (Captain's Chair)
1 Set
-
27
Sprint
1 Set
-